Category: Health
Vitamin k foods

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 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 7,000+ foods and easily document your Coumadin diet by signing up for a free account at INR Tracker. Learn more or sign up now.

Recommended Daily Allowance of Vitamin K

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 for vitamin K is 120µg (micrograms or mcg) for men and 90µg for women.3

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 foods4. 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.


NDB_NO Description Weight (g) Common Measure Vitamin K Per Measure (mcg)
11236 Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 1147
11234 Kale, cooked, boiled, drained, without salt 130 1 cup 1062
11164 Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 1059
11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 1027
11461 Spinach, canned, regular pack, drained solids 214 1 cup 988
11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 888
11575 Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 851
11162 Collards, cooked, boiled, drained, without salt 190 1 cup 836
11087 Beet greens, cooked, boiled, drained, without salt 144 1 cup 697
11208 Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 579
11569 Turnip greens, cooked, boiled, drained, without salt 144 1 cup 529
11271 Mustard greens, cooked, boiled, drained, without salt 140 1 cup 419
11101 Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 300
11091 Broccoli, cooked, boiled, drained, without salt 156 1 cup 220
11099 Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 219
11291 Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 207
11658 Spinach souffle 136 1 cup 172
11250 Lettuce, butterhead (includes boston and bibb types), raw 163 1 head 167
11297 Parsley, fresh 10 10 sprigs 164
11110 Cabbage, cooked, boiled, drained, without salt 150 1 cup 163
11093 Broccoli, frozen, chopped, cooked, boiled, drained, without salt 184 1 cup 162
20112 Noodles, egg, spinach, cooked, enriched 160 1 cup 162
11457 Spinach, raw 30 1 cup 145
11019 Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 144
11252 Lettuce, iceberg (includes crisphead types), raw 539 1 head 130
11213 Endive, raw 50 1 cup 116
11090 Broccoli, raw 88 1 cup 89
11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 88
11253 Lettuce, green leaf, raw 56 1 cup 71
21127 Fast foods, coleslaw 99 3/4 cup 70
09292 Plums, dried (prunes), stewed, without added sugar 248 1 cup 65
11279 Okra, cooked, boiled, drained, without salt 160 1 cup 64
11308 Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 170 1 cup 63
11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 63
18330 Pie crust, cookie-type, prepared from recipe, graham cracker, baked 239 1 pie shell 59
11117 Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 58
11251 Lettuce, cos or romaine, raw 56 1 cup 57
11144 Celery, cooked, boiled, drained, without salt 150 1 cup 57
18376 Bread crumbs, dry, grated, seasoned 120 1 cup 55
11109 Cabbage, raw 70 1 cup 53
11056 Beans, snap, green, canned, regular pack, drained solids 135 1 cup 53
11091 Broccoli, cooked, boiled, drained, without salt 37 1 spear 52
09310 Rhubarb, frozen, cooked, with sugar 240 1 cup 51
11205 Cucumber, with peel, raw 301 1 large 49
11303 Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 48

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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