Vegetable without vitamin k

Contents

Top 50 Foods High in Vitamin K

With the resurgence of research surrounding nutrition and fitness, it’s no wonder our approaches to energy consumption and expenditure have significantly advanced. But in the world of tracking macros and meal prepping, some pretty important dietary components still remain ignored. Two words: vitamins and minerals.

Though not as precise as macronutrient tracking, establishing a rough estimate of your micronutrients, like vitamin and mineral intake, can provide a better sense of where you may be lacking. The best way to track them? Get to know your food sources.

For vitamin K, the food sources are numerous, varied, and delicious. But not all vitamin K is the same.

Meet Vitamin K

Say hello to vitamin K. In 1929, Henrik Dam was the first to greet this nutrient after discovering the lack of it was causing hemorrhaging in chicks being fed a low-fat diet.1

Vitamin K is a fat-soluble vitamin that can be stored in the body’s liver and fatty tissues. Because the vitamin dissolves in fats, it can only be properly absorbed when paired with one.

That means if you’re going to eat vitamin-K rich foods, you should pay attention to what you’re eating with them. Try olive oil, avocado, nuts, cheeses or other natural fats to ensure optimal intake of your vitamin K.

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What it Does

Vitamin K is blood-curdling. Luckily, not in the horror genre way but in the necessary-for-blood-clotting way. When Henrik Dam discovered vitamin K, he fittingly named it “Koagulations vitamin,” which is where we get the K.

Vitamin K goes through its own cycle in the body. During this metabolic process, the vitamin undergoes chemical changes to become a cofactor for enzymes required to award proteins the elite title of Gla. Gla proteins are non-negotiable for blood-clotting, bone metabolism, and optimal heart health.

The matrix Gla protein (MGP) inhibits the calcification of your arteries and cartilage by regulating calcium deposition. It’s kind of like sending a special agent to collect the calcium ions in your bloodstream. Reduced coronary calcification through higher vitamin K intake may reduce the risk of coronary heart disease.2

You know the old saying—you need calcium for strong bones.

But calcium can’t get to work as the mineral building block until you offer up vitamin K. Vitamin K regulates the osteocalcin protein so that it can bind with calcium and maintain your bone mineral density (BMD). No vitamin K, no binding.3 Because of this bone bolstering, higher dietary K intake has been shown to decrease fracture risk4 and reduce the rate of bone loss.5

Strong bones? Check. Strong heart? Check.

Strong brain? Check it out; vitamin K modulates the metabolism of major cell membrane components found in high concentrations in your central and peripheral nervous system.

Known as sphingolipids, these compounds are major players in cellular events, like proliferation, differentiation, and cell-to-cell interaction.6 Vitamin K’s role in this lipid modulation relies on its relationship to two proteins: Protein S, lauded for its neuronal protection and Gas6, active in cell growth and survival.7

How Much Vitamin K You Need

As you get familiar with your vitamin K food sources, there’s one more thing to bear in mind: there are two different kinds of vitamin K. You need both.

Vitamin K1 is also known as phylloquinone. On your typical list of foods high in vitamin K, K1 is the star. You need a minimum of 50mcg of K1 every day, with higher doses of 120mcg recommended.

Vitamin K2, or menaquinone, is recommended at slightly higher doses. Daily, you should aim to get at least 100mcg. The catch? Vitamin K2 is found in fewer food sources. Often, these sources are not friendly for specialized diets, as K2 is most abundant in fermented food sources and animal products, such as eggs and cheeses.

Food Sources

You may be surprised how many common foods contain a decent amount of vitamin K. Keep in mind that this is not a comprehensive list; the following sources are merely some of the densest K contenders.8,9

Vitamin K1

Dark green leafy vegetables are essential for a well-rounded diet. In terms of fiber and nutrient content, these veggies top the charts. Luckily, vitamin K1 is found at its highest doses in each green leaf, with the following amounts reported in single cup servings:

  • Kale—1062mcg
  • Parsley—998mcg
  • Spinach—888mcg
  • Mustard greens—829mcg
  • Collard Greens—772mcg
  • Beet greens—697mcg
  • Swiss chard—573mcg
  • Turnip greens—529mcg

Other green vegetables (and herbs) also top the charts with their vitamin K content in one cup servings:

  • Broccoli—220mcg
  • Brussels sprouts—219mcg
  • Basil—166mcg
  • Asparagus—91mcg
  • Cabbage—71mcg
  • Bok choy—58mcg
  • Cilantro—50mcg
  • Celery—30mcg

If you’re looking for more satiating sources of vitamin K, legumes may be your best bet. Full of fiber, fats, and protein, these beans and peas can keep you full (of vitamin K) for hours. In a 100 gram serving, they boast the following amounts of vitamin K1:

  • Green and yellow snap beans—60mcg
  • Fava beans—52mcg
  • Green beans—51mcg
  • Green peas—41mcg
  • Soybeans—41mcg
  • Kidney beans—15mcg
  • Chickpeas—7mcg

Between meals of chicken liver, fava beans, and kale, you’ll probably need a snack. Try reaching for a crunchy K contender, like nuts. In addition to being a great source of healthy fats, nuts are a great vitamin K1 food to add to your repertoire. Here’s how much K1 some nuts boast in a single ounce:

  • Pine nuts—15mcg
  • Cashews—10mcg
  • Chestnuts—7mcg
  • Hazelnuts—4mcg

Looking for a sweeter K1 source? Let’s not forget what fruits can bring in a single cup:

  • Kiwi—73mcg
  • Plantains—54mcg
  • Avocado—42mcg
  • Rhubarb—36mcg
  • Blueberries—29mcg
  • Pomegranates—29mcg
  • Blackberries—29mcg
  • Grapes—22mcg
  • Prunes—18mcg

Vitamin K2

The highest natural food source of vitamin K2 is just another version of a food from our K1 list: soybeans. However, the preparation changes how much vitamin K these beans can provide.

Natto is a fermented soybean dish from Japan with a taste most often described as acquired. Natto’s K2 content tops out every list at 850mcg in a three ounce serving.

Offal may not be your top food choice, but it does top the vitamin K2 food lists. Here’s the vitamin K2 content of 100 grams of each of the following meats:

  • Goose liver—369mcg
  • Goose leg—31mcg
  • Chicken liver—14mcg
  • Chicken breast—9mcg
  • Ground beef—8mcg
  • Bacon—6mcg

If you find offal to be, well, awful, other animal products are high in vitamin K2. Here’s the rundown of other creamy sources in 100 gram servings:

  • Hard cheeses—76mcg
  • Soft cheeses—57mcg
  • Curd cheeses—25mcg
  • Egg yolk—32mcg
  • Butter—15mcg
  • Cheddar—10mcg
  • Whole milk—1mcg

If you’ll recall your daily intake targets (50mcg of K1 and 100mcg of K2), you’ll see that a simple three-egg spinach and cheddar omelette will provide more than enough of each. A hefty scoop of cilantro-laden guacamole and a spoonful of goose liver pate at that potluck will also get the job done.

Deficiency

Despite its abundance in popular food sources and endless pairing combinations, vitamin K deficiency is still a prevailing issue for many.

When vitamin K deficiency becomes serious, the symptoms are equally troublesome: excessive bleeding, bruising, blood clotting under nails, and even dark blood-containing stool.

If any of these sound familiar, you may want to ask your doctor about performing a prothrombin test (PT). In this test, a healthcare professional draws a small amount of blood and adds a chemical to induce clotting. If the clotting takes longer than the usual 11 to 13.5 seconds, you may be deficient.

There are several factors that can contribute to vitamin K deficiency. We’ll start with the fact that American adults are consuming less vitamin K1 and K2 than the recommended daily intake set by the US Food and Drug Administration.10 But even if you’re getting plenty from your diet, you may have malabsorption syndrome as a result of another condition, such as cystic fibrosis or trauma-induced damage.11

Whatever the case, adequate K1 and K2 intake should not be overlooked. Willing to eat your leafy greens but not fermented soybeans? No worries—you can always cover all your vitamin K bases by taking a supplement, especially one that boasts vitamin K1 and K2 alongside vitamin D for optimal bone and cardiovascular health.12,13

Supplementation

Remember that you need at least 50mcg of K1 and 100mcg of K2. Vitamin K is a fat-soluble vitamin, so you’ll want to take the dietary supplement at mealtimes containing a fat source, like olive oil or some cheese (for an extra boost of K2).

If you’re on any antihemorrhagic medications (blood thinners), such as Coumadin, you should not combine them with a vitamin K supplement unless otherwise instructed by your healthcare provider.

Last Bite

Vitamin K is essential for blood-clotting, bone, and cardiovascular health. Both K1 and K2 are required for optimal body and brain health. While K1 is primarily found in leafy greens, K2 has a home in meat and animal products.

Vitamin K supplements such as Kado are a great way to ensure you’re getting the proper amount of both types. Knocking your daily requirement out in a single swallow always frees up your micronutrient-tracking time to enjoy other activities made better by vitamin K’s robust mind and body benefits.

But wait, there’s more

Now that you know where to find vitamin K, you’re ready to enjoy our comprehensive guide about its full body (and mind) benefits.

What do I need to know about my diet?

Some foods you eat affect the way warfarin works in your body. Try and keep eating what you normally do. It is most important to eat a healthy, consistent, and balanced diet.

Certain foods and dietary supplements have vitamin K. Vitamin K works against warfarin.

  • If you eat more vitamin K, it can decrease your INR.
  • If you eat less vitamin K, it can increase your INR.

Important things about vitamin K:

  • Keep your diet of foods high in vitamin K about the same.
  • You do not need to avoid foods high in vitamin K.
  • Check with your health-care provider before making any big changes in your diet.
  • Contact your health-care provider if there are sudden or big changes in your diet due to illness.

What is high in vitamin K?

The most common foods that have high vitamin K are green leafy vegetables such as kale, collard greens, broccoli, spinach, cabbage, and lettuce.

Other foods that could affect warfarin may include beef liver or other animal liver products.

Vitamin K can also be found in certain nutrition supplements, such as:

  • Boost, Ensure, and Slim Fast
  • Certain multiple vitamins and Viactiv calcium chews
  • Tobacco, such as cigarettes and chewing tobacco

If you have any questions about vitamin K, please ask your health-care provider.

Vitamin K foods

It is important to try and keep the same amount of vitamin K in your diet. All foods are okay, but do not make big changes to how much or what you eat. It is important to check with your health-care provider before making any big changes to your diet.

Very high in vitamin K (more than 800 mcg per serving)

Food Portion Size
Kale 1 cup
Spinach (frozen, chopped, cooked, boiled, or drained) 1 cup
Collards 1 cup
Turnip greens 1 cup

High in vitamin K (400 to 800 mcg per serving)

Food Portion Size
Beet greens 1 cup
Dandelion greens 1 cup
Mustard greens 1 cup

Medium in vitamin K (80 to 400 mcg per serving)

Food Portion Size
Spinach (raw, leaf) 1 cup
Brussel sprouts 1 cup
Broccoli 1 cup
Onions (springs or scallions, tops and bulb) 1 cup
Lettuce (iceberg) 1 head
Lettuce (green leaf) 1 cup
Cabbage 1 cup
Asparagus 1 cup
Endive 1cup
Parsley 10 sprigs
Okra 1 cup

Tables were adapted from the USDA National Nutrient database for Standard Reference

The Best 15 Foods for Vitamin K

Vitamin K is a necessary nutrient. It helps build and maintain healthy bones. The vitamin’s biggest claim to fame is its role in helping blood clotting, known as “coagulation.” In fact, the “K” comes from the German word for blood clotting, koagulation.

Leafy green vegetables contain the highest amounts of vitamin K, but there are many other good sources. On average, adult women need 90 micrograms (mcg) of vitamin K per day and adult men need 120 mcg.

Note: If you take blood thinners such as warfarin (Coumadin), your intake of this nutrient may affect the dosage of your medication. Check with your doctor and speak with a dietitian to understand the proper daily value of vitamin K for you.

Here’s the full list of foods packed with vitamin K:

  • kale
  • collard greens
  • spinach
  • turnip greens
  • Brussels sprouts
  • broccoli
  • asparagus
  • lettuce
  • sauerkraut
  • soybeans
  • edamame
  • pickles
  • pumpkin
  • pine nuts
  • blueberries

1. Kale

565 mcg per 1/2 cup, cooked

Vitamin K helps in blood clotting by enabling your body to make proteins involved in the blood clotting process. Clotting is important because it helps prevent your body from bleeding too much.

Kale is the vitamin K king. It’s known as one of the superfoods. Rightfully so, because it’s also rich in calcium, potassium, and folate, among other vitamins and minerals.

2. Collard greens

530 mcg per 1/2 cup, boiled

In addition to its role in clotting, vitamin K helps in bone growth. Some studies have also linked low vitamin K intake to the development of osteoporosis, which results in fragile bones that can break easily. To get a healthy dose, try out this vegetarian collard greens recipe.

3. Spinach

444 mcg per 1/2 cup, cooked

Spinach is filled with all sorts of nutritional goodness, including vitamins A, B and E, plus magnesium, folate, and iron. A half cup of cooked spinach contains about three times as much vitamin K as a cup of raw spinach does, but one raw serving is still plenty for one day.

4. Turnip greens

425 mcg per 1/2 cup, cooked

Turnip greens are used in popular side dishes in the Southeastern United States. Turnip greens are also high in calcium, which helps strengthen bones. Mustard greens and beet greens also contain high levels of vitamin K. The bulbous part of the turnip that grows underground is nutritious, too.

5. Brussels sprouts

150 mcg per 1/2 cup, cooked

Kids may not love the idea of Brussels sprouts, but many recipes can make them taste really good. Give this crispy garlic Brussels sprouts with Sriracha aioli recipe a try.

6. Broccoli

85 mcg per 1/2 cup, cooked

There are all sorts of ways to prepare broccoli. Whatever your recipe, try cooking it with canola oil or olive oil, not only to add flavor but to boost the vitamin K content as well. A tablespoon of either contains about 10 mcg of vitamin K.

7. Asparagus

72 mcg per 1/2 cup, cooked

Four spears of asparagus packs about 40 mcg of vitamin K. Add a little olive oil and you’re up to about half of an adequate daily intake. Keep in mind that eating a lot of vitamin K-rich food in one day won’t do you good for an extended period. The body doesn’t absorb much vitamin K from foods and flushes it out pretty quickly.

8. Lettuce

60 mcg per serving (1/2 head of iceberg or 1 cup of romaine)

Lettuce is probably the most popular source of vitamin K in American diets. It’s available at salad bars and grocery stores across the country in different varieties, including iceberg, romaine, green leaf, and bibb.

9. Sauerkraut

56 mcg per 1/2 cup

Pile your hot dog or sausage high with sauerkraut. You’ll get a nice punch of protein, too. Sauerkraut is readily available at many local eateries or chains.

10. Soybeans

43 mcg per 1/2 cup, roasted

There are two main kinds of vitamin K, known as vitamin K-1 (phylloquinone) and K-2 (menaquinones). K-1 comes from plants, while K-2 exists is smaller amounts in animal-based foods and fermented foods, such as cheese. Soybeans and soybean oil contain more of the K-2 kind as well.

11. Edamame

25 mcg per 1/2 cup, boiled

Edamame is popular in Japanese cuisine. It’s simply soybeans that come in pods. They make for a nice, crunchy snack when you and add some light salt and pepper.

12. Pickles

25 mcg per cucumber dill or kosher dill pickle

Pickles contain nearly 0 calories (5 in a kosher pickle), making it another very healthy (and crunchy) way to get a vitamin K fill. The human body actually produces some vitamin K-2 by itself, but we need more from food to reach proper levels.

13. Pumpkin

20 mcg per ½ cup canned

Save this one for the fall weather and Halloween. Check out these 50 recipe ideas for canned pumpkin, from soup to overnight oats.

14. Pine nuts

15 mcg per ounce

Pine nuts work well in salads to add some crunch. If you’re not in the mood for a salad, give another nut a try: 1 ounce of dry roasted cashews contains 10 mcg of vitamin K.

15. Blueberries

14 mcg per 1/2 cup

Finally, a fruit.

Learn more: 4 health benefits of blueberries “

The bottom line

One last popular source of Vitamin K? Multivitamin supplements or a vitamin K tablet. Just remember to always speak with your doctor about adding vitamins to your daily regimen, even if you buy it over the counter.

Vitamin K in Cabbage (Cooked, Boiled, Drained, Without Salt)

There is 163.06 mcg of Vitamin K in 1.0 cup, shredded of cabbage (cooked, boiled, drained, without salt).

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 cabbage (cooked, boiled, drained, without salt). You would have to eat 0.55 cup, shredded 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 0.28 cup, shreddeds of cabbage (cooked, boiled, drained, without salt).

How does the Vitamin K content in cabbage (cooked, boiled, drained, without salt) compare with other foods?

Here are some examples of foods that compare with cabbage (cooked, boiled, drained, without salt).

To view more foods in other food categories, visit the Vitamin K Food Database.

Other Vegetables and Vegetable Products vs. cabbage (cooked, boiled, drained, without salt)

Dairy and Egg Products vs. cabbage (cooked, boiled, drained, without salt)

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?

Yes.

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.

Citations

If you are a heart patient who is taking blood thinners, such as warfarin (Coumadin®), you need to be careful not to overdo vitamin K.

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Blood thinners are often prescribed for people at risk for developing harmful blood clots.

If you suddenly increase your intake of vitamin K intake in your diet, it can have an unintended consequence. It can actually decrease the effect of warfarin, says cardiologist Leslie Cho, MD.

“This is because vitamin K is an essential part of the chemical process for forming blood clots in your body,” she says.

Don’t cut vitamin K out completely

You don’t want to cut out vitamin K completely, as it is present in a variety of healthy, nutrient-rich foods. These include leafy greens and many vegetables. Instead, be smart about how much vitamin K you consume, be consistent, and work with your doctor to find just the right balance.

For example, if you eat a diet rich in vitamin K, you may need to check your blood a little more frequently or take more warfarin. If you change your diet and eat fewer foods containing vitamin K, you may need to take less warfarin.

Work with your doctor to find the right dose for you.

Here are three tips to help you safely manage your vitamin K intake:

1. Pay attention to food labels to keep your vitamin K intake consistent

“Vitamin K foods can be included in your diet on a regular basis as long as you are mindful of the portion and keep the overall intake of vitamin K-rich foods consistent, says Julia Zumpano, RD, LD.

For instance, you can choose to have a vitamin K rich food every day, every week, or three times in a week — as long as you keep this portion and frequency consistent, she says.

“If necessary, you can discuss including regular sources of vitamin K in your diet with your doctor in case your warfarin dosage would need to be adjusted,” she adds. You will want to tell your physician how often you eat foods high in vitamin K and how much of those foods you eat. Being knowledgeable about vitamin K is a key to managing it in your diet.

There are a variety of vegetables that contain lower amounts of vitamin K. These include:

  • Tomatoes.
  • Peppers.
  • Carrots.
  • Cauliflower.
  • Cucumbers.
  • Potatoes.
  • Sweet potatoes.
  • Squash (both summer and winter).

Iceberg lettuce is low and romaine is also fairly low, so most people can eat either if them daily. In addition, be sure to read labels on multivitamins as they have varying amounts of vitamin K. Talk to your doctor about what vitamins you should take.

2. Beware of herbal supplements and omega-3 supplements (EPA/DHA)

You may need to avoid certain supplements and vitamins to keep your blood values stable. Talk to your doctor about any and all supplements you take to be sure they are not interfering with your blood thinners.

3. Take blood thinners in consistent way

Another way to manage how well your blood thinners work is to take your dose of warfarin at the same time each day, and from day to day, make sure your vitamin K intake is consistent, Dr. Cho says.

To be sure you’re on track, have your blood values checked regularly (usually once per month with your physician; this may be more often during dose adjusting).

Vitamin K in popular foods

Below, find more details on the amount of vitamin K present in different foods, including leafy greens, vegetables and other foods as provided by the U.S. Department of Agriculture.

When it comes to blood thinners, the more you know the better you can manage your diet. Be sure to talk to your doctor if you have any concerns.

Vitamin K is known as the “blood-clotting vitamin” for its important role in healing wounds. The “K” is derived from the German word koagulation. Vitamin K also plays an important role in bone health.

Sources

Bacteria in the gastrointestinal tract naturally make vitamin K. Dietary sources of vitamin K include green leafy vegetables — collards, green leaf lettuce, kale, mustard greens, parsley, romaine lettuce, spinach, Swiss chard and turnip greens — as well as vegetables such as broccoli, Brussels sprouts, cauliflower and cabbage, according to the U.S. National Library of Medicine (NLM). Other sources that are less rich in vitamin K include meats, fish, liver, eggs and cereals.

Benefits

Vitamin K is an important factor in bone health and wound healing. Vitamin K is a fat-soluble vitamin that makes proteins for healthy bones and normal blood clotting. According to the Harvard School of Public Health, vitamin K helps produce four of the 13 proteins needed for blood clotting.

K also teams up with other vitamins. “Vitamin K works with vitamin D to ensure that calcium finds its way to the bones to help them develop properly,” Dr. Sherry Ross, women’s health expert at Providence Saint John’s Health Center in Santa Monica, California, told Live Science.

Since vitamin K is so integral to good bone health, it is natural to assume that it may be used to treat certain bone problems. Research by the University of Wisconsin-Green Bay found that vitamin K has a positive effect on bone mineral density and decreases fracture risk. A report by the Brigham and Women’s Hospital and Harvard Medical School found that women who get adequate amounts of vitamin K in their diet are less likely to break a hip. The U.S. Department of Agriculture Human Nutrition Research Center on Aging also found that low level of vitamin K can lead to low bone mass density and an increase in hip fractures in women.

Health benefits of vitamin K that have been proposed but not scientifically proven include protection against heart disease, prostate cancer and Alzheimer’s disease, said Ross.

Deficiency and dosage

Vitamin K deficiency is rare in the United States. Typically, those afflicted with a deficiency are unable to properly absorb the vitamin K made naturally in the intestinal tract. “People who have severe gastrointestinal disorders, such as gallbladder disease, cystic fibrosis, celiac or Crohn’s disease are unable to properly absorb vitamin K, so they are more susceptible to being deficient. Vitamin K supplements are useful for these medical conditions,” said Ross.

Those who take antibiotics for an extended period of time can also experience a lack of vitamin K, according to the NLM. Antibiotics kill the bacteria that create vitamin K.

Babies are not born with the bacteria that create vitamin K, and breast milk is not a good source of the vitamin, according to the University of Maryland Medical Center. Newborn babies in many developed countries are given shots of vitamin K to prevent internal and external bleeding.

Deficiency can cause excessive bleeding, which may start from the nose or gums, according to the University of Maryland Medical Center. Other symptoms can include easy bruising, blood in urine and stools. Those experiencing a lack of vitamin K may be instructed by their health care professional to take a supplement.

The recommended daily allowance (RDA) for vitamin K varies depending on age, gender, weight and several other factors. However, the suggested RDA is typically 70 to 90 micrograms (mcg) for adults, according to the NLM. The National Health Service of the UK (NHS) states that, every day, adults need approximately 0.001 milligrams (mg) — or 1 mcg — of vitamin K for every kilogram (2.20 lbs.) of body weight. So, a person who weighs 150 lbs. (68 kg) should get 68 mcg of vitamin K a day.

According to the Linus Pauling Institute at Oregon State University, 1 cup of raw, chopped kale has 472 mcg of vitamin K, or about seven times the recommended daily allowance.

“People taking blood thinners such as Coumadin have to be careful with how much vitamin K they ingest in things such as leafy greens as it can decrease the efficacy of the medication,” Dr. Kristine Arthur, internist at Orange Coast Memorial Medical Center in Fountain Valley, California, told Live Science.

Vitamin K is a fat soluble vitamin and it is stored in the body for prolonged periods of time. Both Ross and Arthur said that there is no clear toxic dose for vitamin K, and there are no harmful effects in taking excessive vitamin K through your diet. The NHS supports this and stated that 1 mg or less of vitamin K supplements will more than likely not do any harm.

However, those taking supplements should check with their doctors about possible side effects and interactions with drugs they may be taking. Supplemental doses of medical grade vitamin K could be very harmful, according the Mayo Clinic. Only take the amount prescribe by a medical professional. Taking more than prescribed can lead to blood-clotting problems and other side effects.

Additional resources

  • Mayo Clinic: Side Effects of Vitamin K
  • Linus Pauling Institute: Vitamin K Summary
  • Merck Manual of Diagnosis and Therapy: Vitamin K

Nutrient Ranking Tool

35 Nuts and Seeds Highest in Vitamin K

Ranked by a Common Serving Size120μg Vitamin K = 100% DV

  1. Nuts Cashew Nuts Oil Roasted With Salt Added 44.8μg (37% DV) in 1 cup, whole Add View
  2. Nuts Pistachio Nuts Dry Roasted With Salt Added 16.2μg (14% DV) in 1 cup Add View
  3. Pine Nuts (Dried) 15.3μg (13% DV) in 1 oz (167 kernels) Add View
  4. Dry-roasted Cashews 9.9μg (8% DV) in 1 oz Add View
  5. Oil Roasted Cashews 9.9μg (8% DV) in 1 oz (18 kernels) Add View
  6. Nuts Cashew Nuts Dry Roasted With Salt Added 9.9μg (8% DV) in 1 oz Add View
  7. Cashews (Raw) 9.7μg (8% DV) in 1 oz Add View
  8. Nuts Mixed Nuts Oil Roasted With Peanuts Without Salt Added 7.6μg (6% DV) in 1 cup Add View
  9. Nuts Mixed Nuts Oil Roasted With Peanuts With Salt Added 7.6μg (6% DV) in 1 cup Add View
  10. Roasted Chestnuts 6.6μg (5% DV) in 10 kernels Add View
  11. Nuts Mixed Nuts Oil Roasted Without Peanuts With Salt Added 5.1μg (4% DV) in 1 oz Add View
  12. Nuts Cashew Butter Plain With Salt Added 4.8μg (4% DV) in 1 tbsp Add View
  13. Hazelnuts 4μg (3% DV) in 1 oz (21 whole kernels) Add View
  14. Dry Roasted Pistachio Nuts 3.7μg (3% DV) in 1 oz (49 kernels) Add View
  15. Nuts Mixed Nuts Dry Roasted With Peanuts With Salt Added 3.7μg (3% DV) in 1 oz Add View
  16. Seeds Sunflower Seed Kernels Dry Roasted With Salt Added 3.5μg (3% DV) in 1 cup Add View
  17. Dry-Roasted Mixed Nuts (Salted) 3.4μg (3% DV) in 1 oz Add View
  18. Dried Pumpkin and Squash Seeds 2.1μg (2% DV) in 1 oz Add View
  19. Nuts Mixed Nuts Oil Roasted With Peanuts Lightly Salted 1.6μg (1% DV) in 1 oz Add View
  20. Roasted Squash and Pumpkin Seeds (Unsalted) 1.3μg (1% DV) in 1 oz Add View
  21. Roasted Squash and Pumpkin Seeds (Salted) 1.3μg (1% DV) in 1 oz Add View
  22. Flax Seeds 1.2μg (1% DV) in 1oz Add View
  23. Pecans 1μg (1% DV) in 1 oz (19 halves) Add View
  24. Nuts Walnuts Dry Roasted With Salt Added 0.9μg (1% DV) in 1 oz Add View
  25. Seeds Sunflower Seed Kernels Oil Roasted Without Salt 0.9μg (1% DV) in 1 oz Add View
  26. Seeds Sunflower Seed Kernels Oil Roasted With Salt Added 0.9μg (1% DV) in 1 oz Add View
  27. Dry Roasted Sunflower Seeds 0.8μg (1% DV) in 1 oz Add View
  28. Black Walnuts (Dried) 0.8μg (1% DV) in 1 oz Add View
  29. Walnuts 0.8μg (1% DV) in 1 oz (14 halves) Add View
  30. Dry Roasted Sunflower Seeds (With Salt) 0.8μg (1% DV) in 1 oz Add View
  31. Shredded Coconut Meat 0.3μg in 1 cup, shredded Add View
  32. Nuts Coconut Milk Raw (Liquid Expressed From Grated Meat And Water) 0.2μg in 1 cup Add View
  33. Nuts Coconut Meat Raw 0.2μg in 1 cup, shredded Add View
  34. Dried Coconut (Unsweetened) 0.1μg in 1 oz Add View
  35. Nuts Coconut Cream Canned Sweetened 0μg in 1 tbsp Add View

Data Source: U.S. Agricultural Research Service Food Data Central Was this webpage helpful? Good Average Poor

Vitamin K in Almonds (Nuts)

There is 0.0 mcg of Vitamin K in 1.0 cup, ground of almonds (nuts).

The recommended USDA amount of Vitamin K for adults 19 and older is 90 mcg/day.

You can have almonds (nuts) without worrying about vitamin k.

How does the Vitamin K content in almonds (nuts) compare with other foods?

Here are some examples of foods that compare with almonds (nuts).

To view more foods in other food categories, visit the Vitamin K Food Database.

Other Nut and Seed Products vs. almonds (nuts)

Fast Foods vs. almonds (nuts)

Food Name Measure Vitamin K (mcg)
Almonds (Nuts) 1 cup, ground 0.0
Fast Foods, Fried Chicken, Thigh, meat only, skin and breading removed 1 thigh without skin 0.0
Fast Foods, Fried Chicken, Breast, meat and skin and breading 1 breast, with skin 0.0
Fast Foods, Fried Chicken, Wing, meat and skin and breading 1 wing, with skin 0.0
Fast Foods, Fried Chicken, Wing, meat only, skin and breading removed 1 wing without skin 0.0
Fast Foods, Fried Chicken, Breast, meat only, skin and breading removed 1 breast without skin 0.0
Fast Foods, Fried Chicken, Drumstick, meat only, skin and breading removed 1 drumstick, bone and skin removed 0.0
TACO BELL, Nachos Supreme 1 serving 14.21
Fast foods, cheeseburger, double, regular patty and bun, with condiments 1 sandwich 7.29
TACO BELL, Soft Taco with beef, cheese and lettuce 1 each taco 11.42
DIGIORNO Pizza, supreme topping, rising crust, frozen, baked 1 slice 1/4 of pie 17.25
WENDY’S, CLASSIC SINGLE Hamburger, no cheese 1 item 19.62
Fast foods, hamburger, large, single patty, with condiments 1 item 8.55

Vitamin K is the ugly sweater of the vitamin world. It’s far from sexy, not so stylish and is often overlooked, but highly functional. And it deserves a place on your plate like vitamins A, C and D.
“There are actually two types of vitamin K,” says Jen DeWall, RDN, LD, CSSD, a sports performance and weight loss coach and owner of Nutrition in Motion, LLC, in Des Moines, Iowa. Phylloquinones (vitamin K1) are made by plants and are the more common type, while menaquinones (vitamin K2) are found in fermented foods, animal products, and the microbiome of your intestine. Since the body processes some K2 naturally, dietitians recommend eating more foods rich in K1.
Amy Shapiro, RD, founder of Real Nutrition in New York City, says that vitamin K can help decrease heart disease, keep bones strong, prevent calcification of arteries, and help blood clot. The National Institutes of Health recommends 122 micrograms (mcg) of vitamin K for women and 138 mcg for men each day. “This is not a significant amount. You can reach your needs with about 3/4 cup of broccoli or a cup of kale,” DeWall says.
That sounds pretty doable. But can you fall short? “It’s very rare to have a vitamin K deficiency. In general, we have more of a ‘whole food deficiency’ in our society,” DeWall adds. “You really can’t eat too much vitamin K if you’re getting it from natural forms, not synthetic supplements.”
The more the better, of course, but even one serving of greens each day will get you to your quota. “Whole food is powerful, and the vitamins and antioxidants are meant to synergistically work together with your body,” DeWall says. Supplements, though, are another story. “Since vitamin K is a fat-soluble vitamin, it’s not immediately excreted when consumed in excess. That means it’s stored in the body,” says DeWall. Only take vitamin K supplements with a doctor’s approval—and never do if you’re taking anticoagulant medications, aka blood thinners.

Luckily, you won’t have to pop any pills if you load on foods high in vitamin K. Here, 10 options to add to your plate.

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