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Food Summaries
Vitamins

Vitamin K Foods

by Vaughn Aubuchon

Which foods have the highest levels of Vitamin K?
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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.

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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.

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 High Vitamin K Foods Chart

USDA NDB
Ref. #
* Du Pont
List

Food Category /
Description

Vit. K per meas-ure µg

Weight grams

Common Measure

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VEGETABLES

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-

-

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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

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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

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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

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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

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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 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.

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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 2020-12-06.