Vaughn's Summaries

Food Summaries
Vitamins

Vitamin K Foods
Vitamin K Nutrition
by Vaughn Aubuchon

Which foods have the highest levels of Vitamin K?



The following list summarizes selected foods containing high levels of Vitamin K, as measured by the U. S. Department of Agriculture.
By far, the major source of Vitamin K is green, leafy, vegetables - kale, collards, spinach, and turnip greens are the highest.

Vitamin K aids blood clotting, protects the heart, and helps to build bones.
Those who need to increase their Vitamin K intake can select foods from this high Vitamin K food summary list.
It is not necessary to take Vitamin K supplements, to achieve a high level of Vitamin K nutrition.

Warfarin Patients
Others, who wish to avoid Vitamin K because they are taking Coumadin, may also use the list to help themselves avoid excessive blood thickening. Vitamin K (blood thickener, clotting agent) decreases the action of Coumadin (warfarin - blood thinner, stroke preventer).

Note the profound discrepancies between the U.S.D.A. data, and the Du Pont data handed out at Dominican hospital. This is a serious disconnect.

300

140

.
High Vitamin K Foods Chart

Food Category /
Description

Vit. K per measure µgrams

Weight grams

Common Measure

-

.
VEGETABLES

-

-

-

.
HIGH VITAMIN K

Kale, frozen, cooked, boiled, drained, without salt

1,147

130

1 cup

Kale, cooked, boiled, drained, without salt

1,062

130

1 cup

Collards, frozen, chopped, boiled, drained, wo/ salt

1,059

170

1 cup

Spinach, frozen, chopped , boiled, drained, wo/ salt

1,027

190

1 cup

Spinach, canned, drained solids

988

214

1 cup

Spinach, cooked, boiled, drained, without salt

889

180

1 cup

Turnip greens, frozen, boiled, drained, wo/ salt

851

164

1 cup

Collards, cooked, boiled, drained, without salt

836

190

1 cup

-

Beet greens, cooked, boiled, drained, wo/ salt

697

144

1 cup

Turnip greens, cooked, boiled, drained, wo/ salt

529

144

1 cup

Mustard greens, cooked, boiled, drained, wo/ salt

419

140

1 cup

Brussels sprouts, frozen, boiled, drained, wo/ salt

300

155

1 cup

.
MEDIUM VITAMIN K

H

Broccoli, cooked, boiled, drained, without salt

220

156

1 cup

H

Brussels sprouts, cooked, boiled, drained, wo/ salt

219

156

1 cup

L

Onions, spring or scallions (includes tops, bulb), raw

207

100

1 cup

-

Dandelion greens, cooked, boiled, drained, wo/ salt

204

105

1 cup

H

Broccoli, frozen, chopped, boiled, drained, wo/ salt

183

184

1 cup

Spinach soufflé

172

136

1 cup

H

Lettuce, butterhead (plus Boston and Bibb types), raw

167

163

1 head

H

Parsley, raw

164

10

10 sprigs

H

Spinach, raw

145

30

1 cup

Asparagus, frozen, cooked, boiled, drained, wo/ salt

144

180

1 cup

L

Sauerkraut, canned, solids and liquids

135

236

1 cup

H

Lettuce, iceberg (includes crisp head types), raw

130

539

1 head

H

Endive, raw

116

50

1 cup

H

Lettuce, green leaf, raw

97

56

1 cup

H

Broccoli, raw

89

88

1 cup

-

Okra, frozen, cooked, boiled, drained, wo/ salt

88

184

1 cup

H

Cabbage, cooked, boiled, drained, without salt

73

150

1 cup

-

Rhubarb, frozen, cooked, with sugar

71

240

1 cup

-

Okra, cooked, boiled, drained, without salt

64

160

1 cup

-

Cow peas, frozen, boiled, drained, wo/ salt

63

170

1 cup

.
LOW VITAMIN K

H

Cabbage, Chinese (pak-choi), boiled, drained, wo/ salt

58

170

1 cup

H

Lettuce, cos or romaine, raw

57

56

1 cup

L

Celery, cooked, boiled, drained, without salt

57

150

1 cup

H

Broccoli, cooked, boiled, drained, without salt

52

37

1 spear

L

Cucumber, with peel, raw

49

301

1 large

Peas, edible-podded, frozen, boiled, drained, wo/ salt

48

160

1 cup

H

Spinach, raw

48

10

1 leaf

H

Cabbage, Savoy, raw

48

70

1 cup

Asparagus, frozen, cooked, boiled, drained, wo/ salt

48

60

4 spears

-

Cow peas, immature seeds, boiled, drained, wo/ salt

44

165

1 cup

H

Cabbage, raw

42

70

1 cup

.
OTHER

Bread crumbs, dry, grated, seasoned

55

120

1 cup

Fast foods, coleslaw

56

99

3/4 cup

Noodles, egg, spinach, cooked, enriched

162

160

1 cup

Plums, dried (prunes), stewed, without added sugar

65

248

1 cup

Pie crust, cookie-type, prepared from recipe, graham cracker, baked

59

239

1 shell

Over 300 µg. shown n BOLD BLUE.

* Du Pont List
Dominican Hospital hands out a Vitamin K list
from DuPont which varies WILDLY from the
U. S. Department of Agriculture data.
Who is right? I'm going with the U.S.D.A.,
which I believe is the most authoritative source.

40

40

270 - 480

40

40

50

Source: USDA Nutrient Database for Standard Reference, Release 15
Daily Recommended Vitamin K (phylloquinone=K1): 80 - 120 µg
Please note that the amounts listed in the chart above are all in MICRO grams.
Too much: no upper limit has been set.

Updated Source: USDA National Nutrient Database for Standard Reference Release 26
This source lists the Vitamin K content of 4,871 foods, both alphabetical and by Vitamin K content (PDF).

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This Vaughns Vitamin K Nutrition
Table was last updated on 2015-04-19.