Vitamin K Nutrition

Food Summaries

The following list summarizes selected foods containing high levels of Vitamin K, as measured by the United States 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. 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). It is not necessary to take Vitamin K supplements, to achieve a high level of Vitamin K nutrition.

Vegetables

Vit. K per measure µgrams

Weight grams

Common Measure

11236

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

1,147

130

1 cup

11234

Kale, cooked, boiled, drained, without salt

1,062

130

1 cup

11164

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

1,059

170

1 cup

11464

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

1,027

190

1 cup

11461

Spinach, canned, drained solids

988

214

1 cup

11458

Spinach, cooked, boiled, drained, without salt

889

180

1 cup

11575

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

851

164

1 cup

11162

Collards, cooked, boiled, drained, without salt

836

190

1 cup

11087

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

697

144

1 cup

11569

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

529

144

1 cup

11271

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

419

140

1 cup

11101

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

300

155

1 cup

11091

Broccoli, cooked, boiled, drained, without salt

220

156

1 cup

11099

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

219

156

1 cup

11291

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

207

100

1 cup

11208

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

204

105

1 cup

11093

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

183

184

1 cup

11658

Spinach soufflé

172

136

1 cup

11250

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

167

163

1 head

11297

Parsley, raw

164

10

10 sprigs

11457

Spinach, raw

145

30

1 cup

11019

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

144

180

1 cup

11439

Sauerkraut, canned, solids and liquids

135

236

1 cup

11252

Lettuce, iceberg (includes crisp head types), raw

130

539

1 head

11213

Endive, raw

116

50

1 cup

11253

Lettuce, green leaf, raw

97

56

1 cup

11090

Broccoli, raw

89

88

1 cup

11281

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

88

184

1 cup

11110

Cabbage, cooked, boiled, drained, without salt

73

150

1 cup

09310

Rhubarb, frozen, cooked, with sugar

71

240

1 cup

11279

Okra, cooked, boiled, drained, without salt

64

160

1 cup

11196

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

63

170

1 cup

11117

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

58

170

1 cup

11251

Lettuce, cos or romaine, raw

57

56

1 cup

11144

Celery, cooked, boiled, drained, without salt

57

150

1 cup

11091

Broccoli, cooked, boiled, drained, without salt

52

37

1 spear

11205

Cucumber, with peel, raw

49

301

1 large

11303

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

48

160

1 cup

11457

Spinach, raw

48

10

1 leaf

11114

Cabbage, Savoy, raw

48

70

1 cup

11019

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

48

60

4 spears

11192

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

44

165

1 cup

11109

Cabbage, raw

42

70

1 cup

Other

18376

Bread crumbs, dry, grated, seasoned

55

120

1 cup

21127

Fast foods, coleslaw

56

99

3/4 cup

20112

Noodles, egg, spinach, cooked, enriched

162

160

1 cup

09292

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

65

248

1 cup

18330

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

59

239

1 shell

Over 300 µg. shown n BOLD RED.

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.