There is 3.45 mcg of Vitamin K in 1.0 cup, cubes of yams (raw).
The recommended USDA amount of Vitamin K for adults 19 and older is 90 mcg/day.
Based on the Vitamin K content, how much can I safely consume in one day?
What does this chart mean?
While on Warfarin, you should consume the same amount of Vitamin K daily. The USDA recommends that adults get 90 mcg of vitamin k daily.
If the only thing you ate today were yams (raw). You would have to eat 26.09 cup, cubes in order to get your 100% recommended daily value of 90mcg of Vitamin K.
Similarly, in order to get 50% (45mcg) of your daily recommended value of Vitamin K. You would have to eat 13.04 cup, cubes of yams (raw).
Additionally, you would have to eat 6.52 cup, cubes of yams (raw) to get 25% (22.5mcg) of your recommended daily Vitamin K.
How does the Vitamin K content in yams (raw) compare with other foods?
Here are some examples of foods that compare with yams (raw).
To view more foods in other food categories, visit the Vitamin K Food Database.
Other Vegetables and Vegetable Products vs. yams (raw)
||Vitamin K (mcg)
|Yams (Raw) ||1 cup, cubes ||3.45 |
|tomatillos (raw) ||1 medium ||3.43 |
|potatoes (boiled, cooked in skin, flesh, without salt) ||1 cup ||3.28 |
|mashed potatoes (home-prepared, whole milk added) ||1 cup ||3.78 |
|Eggplant, raw ||1 cup, cubes ||2.87 |
|yams without salt (cooked, boiled, drained, or baked) ||1 cup, cubes ||3.13 |
|potatoes (boiled, cooked without skin, flesh, without salt) ||1 cup ||3.28 |
|Corn, sweet, yellow, frozen, kernels cut off cob, unprepared ||1 cup ||0.41 |
|shoestring fries (french fries, potatoes, salt added in processing, frozen, as purchased) ||1 strip ||0.08 |
|Shallots, freeze-dried ||1 tbsp ||0.04 |
|french fries (all types, potato, salt not added in processing, frozen, oven-heated) ||1 strip ||0.19 |
|ginger root (raw) ||1 tsp ||0.0 |
|Mushrooms, shiitake, cooked, with salt ||1 cup pieces ||0.0 |
|asparagus (canned, drained solids) ||1 cup ||99.95 |
|pumpkin (canned, with salt) ||1 cup ||39.2 |
|Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt ||1 cup ||4.59 |
|mung beans (mature seeds, sprouted, cooked, boiled, drained, without salt) ||1 cup ||28.15 |
|radicchio (raw) ||1 cup, shredded ||102.08 |
|Vegetable juice cocktail, canned ||1 cup ||13.41 |
Snacks vs. yams (raw)
||Vitamin K (mcg)
|Yams (Raw) ||1 cup, cubes ||3.45 |
|Potato chips, without salt, reduced fat ||1 oz ||3.77 |
|Pretzels, soft, unsalted ||1 large ||3.86 |
|Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter ||1 oz ||3.74 |
|pretzels (soft) ||1 large ||3.86 |
|Snack, Pretzel, hard chocolate coated ||1 serving ||3.11 |
|Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut ||1 bar ||4.1 |
|Snacks, tortilla chips, light (baked with less oil) ||1 cup, crushed ||0.44 |
|popcorn (cheese-flavor, snacks) ||1 cup ||0.9 |
|Snacks, tortilla chips, ranch-flavor ||1 oz ||0.4 |
|Snacks, potato chips, made from dried potatoes, reduced fat ||1 oz ||2.04 |
|Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar ||1 bar ||0.67 |
|Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors ||1 bar ||0.8 |
|Breakfast bar, corn flake crust with fruit ||1 oz ||3.91 |
|Breakfast bars, oats, sugar, raisins, coconut (include granola bar) ||1 bar ||6.84 |
|Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut ||1 bar ||71.12 |
|Snacks, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit ||1 bar ||5.66 |
|microwave popcorn (low fat and sodium, snacks) ||1 oz ||4.45 |
|Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE ||1 bar ||19.58 |
I'm on a blood thinner (anticoagulant/antiplatelet) such as Warfarin - How does Vitamin K work with my blood thinner?
Warfarin (Coumadin) works by decreasing the chemical reactions
Vitamin K makes in your body. This increases the time it takes for a clot to form. Hence, "thinning" your blood.
If you take Warfarin, you may need to limit and/or monitor your Vitamin K intake. This is because Vitamin K can affect how these drugs work.
Ideally you should consume the same amount of Vitamin K daily.
However, Vitamin K does not influence the action of other blood thinners, such as heparin or low molecular weight heparins (Lovenox, Xaparin, Clexane, Fragmin, or Innohep).
Can Vitamin K affect my INR?
INR stands for International Normalized Ratio. INR is a standardized way to measure how long it takes your blood to clot.
The lower your INR, the quicker your blood clots (the "thicker" your blood gets). Too low of an INR indicates risk for clotting problems.
The higher your INR, the slower your blood clots (the "thinner" your blood gets). Too high of an INR indicates risk for bleeding problems.
With an increase in Vitamin K, your INR could drop.
Alternatively, a decrease in Vitamin K intake may increase your INR.
As a side note, other things, like medications, antibiotics, and herbal products may also influence your INR.
What if I suddenly eat a food with a lot of Vitamin K?
If you are on a blood thinner like Warfarin (Coumadin) then you should alert your healthcare provider, because your blood thinner dosage may have to be adjusted to counteract the change in your body's clotting activity.
Where does Vitamin K come from?
Vitamin K is often found in food. Leafy green vegetables such as kale, spinach, and broccoli usually contain the most amount of Vitamin K.
Vitamin K is also produced by bacteria in your intestines and is contained in vitamin supplements.
Why is Vitamin K important?
Blood clots are formed through a series of chemical reactions in your body. Vitamin K is essential for those reactions.
Vitamin K is known as the clotting vitamin, because without it, blood would not clot.
Vitamin K increases the chemical reactions in your body needed for your blood to clot. The more Vitamin K you take, the more chemical reactions your body makes for your blood to clot. Hence your blood gets "thicker".
Also, some studies suggest that it helps maintain strong bones in the elderly.
- Fig.1. cogdogblog, "Yam Yam Yam," Published January 20, 2012. https://www.flickr.com/photos/cogdog/6729750011/. Accessed July 13, 2015.
- "Yam, raw", NDB 11601, U.S. Department of Agriculture, Agricultural Research Service. Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl. Accessed October, 2014.