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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.

30

100

60

30

80

80

30

.
High Vitamin K Foods Summary Chart
USDA NDB
Ref. #
* Du Pont
List

Food Category /
Description

Vit. K per measure µgrams

Weight grams

Common Measure

-

.
VEGETABLES

-

-

-

.
HIGH VITAMIN K

11236
H

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

1,147

130

1 cup

11234
H

Kale, cooked, boiled, drained, without salt

1,062

130

1 cup

11164
H

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

1,059

170

1 cup

11464
H

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

1,027

190

1 cup

11461
H

Spinach, canned, drained solids

988

214

1 cup

11458
H

Spinach, cooked, boiled, drained, without salt

889

180

1 cup

11575
H

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

851

164

1 cup

11162
H

Collards, cooked, boiled, drained, without salt

836

190

1 cup

11087

-

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

697

144

1 cup

11569
H

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

529

144

1 cup

11271
H

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

419

140

1 cup

11101
H

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

300

155

1 cup

.
MEDIUM VITAMIN K

11091

H

Broccoli, cooked, boiled, drained, without salt

220

156

1 cup

11099

H

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

219

156

1 cup

11291

L

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

H

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

183

184

1 cup

11658

Spinach soufflé

172

136

1 cup

11250

H

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

167

163

1 head

11297

H

Parsley, raw

164

10

10 sprigs

11457

H

Spinach, raw

145

30

1 cup

11019
M

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

144

180

1 cup

11439

L

Sauerkraut, canned, solids and liquids

135

236

1 cup

11252

H

Lettuce, iceberg (includes crisp head types), raw

130

539

1 head

11213

H

Endive, raw

116

50

1 cup

11253

H

Lettuce, green leaf, raw

97

56

1 cup

11090

H

Broccoli, raw

89

88

1 cup

11281

-

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

88

184

1 cup

11110

H

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

.
LOW VITAMIN K

11117

H

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

58

170

1 cup

11251

H

Lettuce, cos or romaine, raw

57

56

1 cup

11144

L

Celery, cooked, boiled, drained, without salt

57

150

1 cup

11091

H

Broccoli, cooked, boiled, drained, without salt

52

37

1 spear

11205

L

Cucumber, with peel, raw

49

301

1 large

11303
M

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

48

160

1 cup

11457

H

Spinach, raw

48

10

1 leaf

11114

H

Cabbage, Savoy, raw

48

70

1 cup

11019
M

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

H

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 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 2014-04-05.