Vitamin K is primarily known as the blood clotting vitamin. It is a fat-soluble vitamin that is stored in the body’s liver and fatty tissues. It presents itself in two natural forms K1 and K2. Vitamin K1 (phylloquinone or phytonadione) is found in plants and Vitamin K2 (a menaquinone) is found from animal sources and is synthesized by bacteria found in naturally in the intestines. Vitamin K3 (menadione) is a synthetic version of Vitamin K.1 People using blood thinners such as Coumadin need to carefully monitor their Vitamin K because the drug is designed to inhibit the blood clotting function of the vitamin.

Vitamin K Benefits

Vitamin k foods

Vitamin K not only helps with blood clots, it also is proven to strengthen bones by helping the body retain calcium. In addition, vitamin K benefits cardiovascular health by preventing calcium accumulation in blood vessels. This helps to avoid the "hardening of the arteries" commonly associated with cardiovascular disease.2

You can find the Vitamin K content in over 4,500+ foods and easily document your Coumadin diet by signing up for a free account at INR Tracker. Learn more or .

The Recommended Daily Allowance is defined as “the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (approximately 98 percent) healthy individuals.” The Food and Drug Administration is the government agency that developed and regulates this system that is implemented on nutritional labels. Unfortunately for Warfarin users, Vitamin K is almost never listed on food labels as there is no mandate to do so. However, it should be noted that Institute of Medicine's current recommended daily intake of vitamin K is 120µg (micrograms or mcg) for men and 90µg for women.3

Top 45 Vitamin K Rich Foods

Listed below are the top 45 foods that have the highest amount of Vitamin K. Data is taken from the USDA Food Database containing 7,906 foods.4 People using Coumadin need to carefully watch their vitamin K intake. INR Tracker is a free tool developed to help you manage Vitamin K using the USDA database. Sign up today.


Description Weight (g) Common Measure Vitamin K Per Measure (mcg)
Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 1147
Kale, cooked, boiled, drained, without salt 130 1 cup 1062
Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 1059
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 1027
Spinach, canned, regular pack, drained solids 214 1 cup 988
Spinach, cooked, boiled, drained, without salt 180 1 cup 888
Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 851
Collards, cooked, boiled, drained, without salt 190 1 cup 836
Beet greens, cooked, boiled, drained, without salt 144 1 cup 697
Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 579
Turnip greens, cooked, boiled, drained, without salt 144 1 cup 529
Mustard greens, cooked, boiled, drained, without salt 140 1 cup 419
Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 300
Broccoli, cooked, boiled, drained, without salt 156 1 cup 220
Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 219
Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 207
Spinach souffle 136 1 cup 172
Lettuce, butterhead (includes boston and bibb types), raw 163 1 head 167
Parsley, fresh 10 10 sprigs 164
Cabbage, cooked, boiled, drained, without salt 150 1 cup 163
Broccoli, frozen, chopped, cooked, boiled, drained, without salt 184 1 cup 162
Noodles, egg, spinach, cooked, enriched 160 1 cup 162
Spinach, raw 30 1 cup 145
Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 144
Lettuce, iceberg (includes crisphead types), raw 539 1 head 130
Endive, raw 50 1 cup 116
Broccoli, raw 88 1 cup 89
Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 88
Lettuce, green leaf, raw 56 1 cup 71
Fast foods, coleslaw 99 3/4 cup 70
Plums, dried (prunes), stewed, without added sugar 248 1 cup 65
Okra, cooked, boiled, drained, without salt 160 1 cup 64
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 170 1 cup 63
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 63
Pie crust, cookie-type, prepared from recipe, graham cracker, baked 239 1 pie shell 59
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 58
Lettuce, cos or romaine, raw 56 1 cup 57
Celery, cooked, boiled, drained, without salt 150 1 cup 57
Bread crumbs, dry, grated, seasoned 120 1 cup 55
Cabbage, raw 70 1 cup 53
Beans, snap, green, canned, regular pack, drained solids 135 1 cup 53
Broccoli, cooked, boiled, drained, without salt 37 1 spear 52
Rhubarb, frozen, cooked, with sugar 240 1 cup 51
Cucumber, with peel, raw 301 1 large 49
Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 48

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Citations
  1. Linus Pauling Institute, Oregon State University, "Vitamin K ." Last modified December 19, 2011. Accessed April 23, 2012. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/.
  2. Vermeer, Cees. PUBMED, "Vitamin K: the effect on health beyond coagulation – an overview." Last modified April 02, 2012. Accessed April 23, 2012. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321262/.
  3. National Academy of Sciences. Institute of Medicine. Food and Nutrition Board, "Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc." Last modified 2001. Accessed April 23, 2012. http://www.nal.usda.gov/fnic/DRI//DRI_Vitamin_A/162-196_150.pdf.
  4. USDA, "USDA National Nutrient Database for Standard Reference, Release 24,Vitamin K Content ." Last modified September, 2011. Accessed April 23, 2012. https://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR24/nutrlist/sr24w430.pdf.
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