20 Tasty Vitamin K-Rich Foods to Incorporate Into Your Diet (2025)

Vitamin K plays a role in blood clotting and bone health. Studies also have shown that vitamin K can keep your heart healthy.

The two main types of dietary vitamin K are vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). Vitamin K1 is mostly found in plants, like spinach and kale, while vitamin K2 comes from animal foods and fermented foods, like the soybean dish natto.

Vitamin K deficiency is rare in adults, as most people get the recommended daily value (DV) of 120 micrograms (mcg) through their diet. Current guidelines don’t provide specific intake recommendations for the two different types of vitamin K, so it's best to include a variety of foods with both types to support your health.

1. Leafy Green Vegetables

Dark leafy greens, like mustard greens, Swiss chard, and spinach, are among the richest dietary sources of vitamin K, offering well over 100% of the daily value per serving. They're also low in calories and provide a variety of other nutrients, including vitamin C, vitamin A, fiber, calcium, and antioxidants.

One-half cup of cooked mustard greens gives you:

• Vitamin K: 415 micrograms (345% DV)
• Vitamin A: 433 micrograms (48% DV)
• Vitamin C: 17.7 milligrams (20% DV)

Other leafy greens rich in vitamin K include:

• Swiss chard (raw): 299 micrograms(249% DV) per cup
• Beet greens (cooked): 348 micrograms (290% DV) per half cup
• Spinach (raw): 145 micrograms(120% DV) per cup
• Kale (cooked): 247 micrograms (205% DV) per half cup
  

2. Cruciferous Vegetables

Cruciferous vegetables like cabbage, broccoli, and Brussels sprouts are rich in vitamins A, C, and K, plus fiber, folate, and phytonutrients that help protect against chronic disease. They contain chemicals called glucosinolates, which break down into compounds that are being researched for their potential anticancer effects.

Cooked collard greens are particularly high in vitamin K, providing 309 micrograms (258% DV) per half cup. Other vitamin K-rich cruciferous vegetables include:

• Cabbage (cooked): 81.8 micrograms (68% DV) per half cup
• Brussels sprouts (cooked): 109 micrograms (91% DV) per half cup
• Broccoli (cooked): 110 micrograms (92% DV) per half cup
  

3. Tuna

Fatty fish, like tuna, are high in omega-3 fats. When eaten as part of a balanced diet, these fats can help reduce the risk of heart disease and stroke.

Some types of tuna, particularly those canned in oil, also provide vitamin K. One 6-ounce can of tuna packed in oil provides:

• Vitamin K: 12.3 micrograms (10% DV)
• Protein: 47 grams
• Magnesium: 60.5 milligrams (15% DV)

Canned tuna can be high in sodium because salt is often added during processing. Check the label and choose a no-salt-added version if you monitor your salt intake.

4. Chicken

Dark meat chicken, such as the legs and the thighs, generally contain higher amounts of vitamin K than chicken breast. Chicken is also a good source of niacin and selenium.

One cooked chicken thigh (around 3 ounces) contains:

• Vitamin K: 21 micrograms (18% DV)
• Protein: 21.4 grams
• Selenium: 24 micrograms (44% DV)
• Niacin: 4.8 milligrams (30% DV)

In comparison, a 3-ounce cooked chicken breast provides 9.4 micrograms (8% DV) of vitamin K.

5. Ground Beef

While it isn't a major contributor to your daily vitamin K intake, ground beef contains small amounts of vitamin K.

A 5-ounce serving of cooked ground beef provides:

• Vitamin K: 5 micrograms (4% DV)
• Protein: 34 grams
• Selenium: 27.5 micrograms (50% DV)
• Iron: 3.2 milligrams (18% DV)

6. Ham

Ham is another good source of protein that offers small amounts of vitamin K. It's also rich in selenium, phosphorus, and B vitamins.

A 3-ounce serving of cooked ham provides:

• Vitamin K: 8.2 micrograms (7% DV)
• Protein: 20.5 grams
• Selenium: 42.4 micrograms (77% DV)
• Vitamin B12: 0.5 micrograms (22% DV)
  

7. Berries

Berries are an excellent source of fiber and disease-fighting antioxidants. They're also relatively high in vitamins C and K.

One-half cup of raw blackberries provides:

• Vitamin K: 14.3 micrograms (12% DV)
• Vitamin C: 15 milligrams (17% DV)
• Fiber: 2.3 grams

One-half cup of raw blueberries provides:

• Vitamin K: 14.3 micrograms (12% DV)
• Vitamin C: 7.2 grams (8% DV)
• Fiber: 1.8 grams

8. Avocado

Avocados are rich in fiber, potassium, and vitamins C, E, and K. They are also a good source of healthy unsaturated fats.

One-half of a medium avocado provides:

• Vitamin K: 21.1 micrograms (18% DV)
  
• Vitamin E: 2.3 milligrams (15% DV)
• Vitamin C: 10 milligrams (11% DV)
• Potassium: 488 milligrams (10% DV)
• Fiber: 6.8 grams

9. Pomegranate Juice

Pomegranate juice is a good source of antioxidants, vitamin K, and potassium. Some evidence suggests that drinking pomegranate juice can help reduce inflammation and blood pressure. It may also help reduce muscle damage caused by exercise.

One cup of pomegranate juice provides:

• Vitamin K: 25.9 micrograms (22% DV)
• Potassium: 533 milligrams (11% DV)

10. Soybeans and Soy Foods

Natto, a Japanese dish made from fermented soybeans, is among the top foods rich in vitamin K. It also containsprobiotics (beneficial bacteria)and fiber, which makes it good for gut health.

A 3-ounce serving of natto provides a whopping 850 micrograms of vitamin K (708% DV).

Other soy foods rich in vitamin K include:

• Soybean oil: 25 micrograms (21% DV) per tablespoon
• Edamame: 10.7 micrograms (9% DV) per half cup (prepared)
• Soybeans (roasted): 43.4 micrograms (36% DV) per half-cup serving

11. Dry Roasted Cashews

One ounce of dry-roasted cashews provides:

• Vitamin K: 9.8 micrograms (8% DV)
• Magnesium: 73.7 milligrams (18% DV)
• Protein: 4.3 grams
• Heart-healthy monounsaturated and polyunsaturated fats
  

12. Eggs

Eggs are a good source of protein, choline, and vitamin A. They also provide a small amount of vitamin K, which can vary depending on the hen's diet.

Two boiled eggs provide:

• Vitamin K: 8 micrograms (7% DV)
• Vitamin A: 149 micrograms (17% DV)
• Protein: 12.6 grams
• Choline: 294 milligrams (53% DV)

13. Milk and Cheese

Dairy products, like milk and cheese, provide calcium, vitamin D, protein, and potassium. They also contain small amounts of vitamin K.

The average vitamin K content in the following cheese and milk products is:

• Cheddar cheese: 4 micrograms (3% DV) per 1.5-ounce serving
• Mozzarella cheese: 2 micrograms (2% DV) per 1.5-ounce serving
• 2% milk: 1 microgram (1% DV) per cup serving
  

14. Fruits

Fruits are known for their abundance of key nutrients, including vitamins, minerals, fiber, and antioxidants. Several fruits also contribute to daily vitamin K intake. These include:

• Prunes: 52 micrograms (43% DV) per half-cup serving
• Kiwi: 30.2 micrograms (25% DV) per fruit
• Grapes: 5.3 micrograms (4% DV) per 15 grapes
• Figs (dried): 11.6 micrograms (10% DV) per half cup

15. Canned Pumpkin

Canned pumpkin is low in calories and packs in vitamins A and K, fiber, and antioxidants. One-half cup contains just 42 calories and provides:

• Vitamin K: 19.6 micrograms (16% DV)
• Vitamin A: 955 micrograms (106% DV)
• Fiber: 3.6 grams
  

16. Carrots

Carrots are high in beta-carotene, a plant pigment that gives vegetables their orange or yellow vibrant color. The body uses beta-carotene to create vitamin A, which is important for healthy vision.

This root vegetable also contains fiber, lutein, which promotes healthy vision and brain health, and vitamin K.

One half-cup of cooked carrots provides:

• Vitamin K: 10.7 micrograms (9% DV)
• Vitamin A: 665 micrograms (74% DV)
• Fiber: 2.3 grams
  

17. Green Beans

Green beans are a popular non-starchy vegetable. They are low in calories while being high in health-promoting nutrients like vitamin K, fiber, and antioxidants.

One cup of cooked green beans provides:

• Vitamin K: 30 micrograms (25% DV)
• Fiber: 2 grams
  

18. Parsley

In 1 tablespoon of fresh parsley, you'll get:

• Vitamin K: 62.3 micrograms (52% DV)
• Abundant antioxidants

19. Okra

One-half cup of raw okra contains just 16.5 calories and provides:

• Vitamin K: 15.7 micrograms (13% DV)
• Vitamin C: 11.5 milligrams (90% DV)
• Fiber: 1.6 grams
  

20. Pepperoni

Pepperoni contains protein, selenium, and vitamin K. A 3-ounce serving provides:

• Vitamin K: 40 micrograms (33% DV)
• Protein: 16.3 grams
• Selenium: 24.5 micrograms (45% DV)

Sausage and other processed meats, including pepperoni, are high in saturated fats and sodium, with 1,340 milligrams of sodium per 3-ounce serving. Consume it in moderation.

How to Meet Your Daily Requirements

The adequate intake (AI) of vitamin K for adults is 90 micrograms for women and 120 micrograms for men. Most people get enough vitamin K through their diet by eating a variety of foods, so deficiency isn't common.

However, people with malabsorption conditions that make it difficult to absorb nutrients from food, like celiac disease, Crohn's disease, cystic fibrosis (CF), and short bowel syndrome, are at a higher risk of deficiency. They may require higher amounts of vitamin K. Also, the long-term use of antibiotics, when combined with inadequate vitamin K intake, can increase the risk of deficiency.

Both vitamin K1 and vitamin K2 contribute to your overall vitamin K status. Leafy greens are the richest source of K1. For example, a half cup of raw spinach provides 205% of the DV, while cooked mustard greens offer an impressive 345% of the DV.

Vitamin K2 is found in some types of meat and fermented foods. Gut bacteria also produce small quantities. Natto provides 345% of the DV.

Improving Absorption

Because vitamin K is a fat-soluble vitamin, the body absorbs it better when eaten with fat. Some evidence suggests that K2 may be better absorbed by the body and stay in the blood longer than K1. This may be because it’s found in animal foods, which naturally contain fats.

To improve the absorption of vitamin K1 from plant-based foods, pair them with a source of healthy fat, such as olive oil or nuts. This can mean cooking leafy greens in olive oil or adding nuts to a spinach salad.

Avocados are unique because they contain vitamin K1 plus healthy fats to improve absorption.

Who Should Watch Their Vitamin K Intake?

People taking anticoagulant (blood-thinning) medications, including warfarin, should maintain consistent vitamin K intake. Sudden increases or decreases in vitamin K consumption can interfere with the medication's effectiveness and impact blood clotting.

For example, a decrease in vitamin K can raise the risk of serious bleeding, while an increase can reduce the medication's effectiveness and lead to blood clots.

If you are taking warfarin, talk with your healthcare provider before making any significant dietary changes.

Summary

Vitamin K is an important nutrient that helps with blood clotting and bone health. You can meet your vitamin K needs by eating a balanced diet that includes leafy greens, soy foods, and some meats.

Pairing vitamin K-rich foods with healthy fats like olive oil, nuts, and avocado can help your body absorb it better. If you take blood-thinning medication like warfarin, consult your healthcare provider before making any changes to your vitamin K intake.