Vaughn's Summaries

Food Summaries
Vitamins

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. 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.

30

390 - 450

30

Food Category /
Description

Vit. K per measure µgrams

Weight grams

Common Measure

-

.
VEGETABLES

-

-

-

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

Broccoli, cooked, boiled, drained, without salt

220

156

1 cup

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

219

156

1 cup

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

207

100

1 cup

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

204

105

1 cup

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

183

184

1 cup

Spinach soufflé

172

136

1 cup

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

167

163

1 head

Parsley, raw

164

10

10 sprigs

Spinach, raw

145

30

1 cup

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

144

180

1 cup

Sauerkraut, canned, solids and liquids

135

236

1 cup

Lettuce, iceberg (includes crisp head types), raw

130

539

1 head

Endive, raw

116

50

1 cup

Lettuce, green leaf, raw

97

56

1 cup

Broccoli, raw

89

88

1 cup

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

88

184

1 cup

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

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

58

170

1 cup

Lettuce, cos or romaine, raw

57

56

1 cup

Celery, cooked, boiled, drained, without salt

57

150

1 cup

Broccoli, cooked, boiled, drained, without salt

52

37

1 spear

Cucumber, with peel, raw

49

301

1 large

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

48

160

1 cup

Spinach, raw

48

10

1 leaf

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

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.

45

275 - 450

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.

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