Vitamin K is an important nutrient that the human body requires. It helps blood clot, creates bones, and keeps the heart healthy. Although vitamin K deficiency is rare, it can be very serious and cause various health problems. Not getting enough Vitamin K can lead to problems such as low bone mineral density, tooth decay, osteoporosis, and more.
List of Vitamin K-Rich Foods
Two types of Vitamin K are available in nature: K1 and K2. Vitamin K1 can be found in many vegetables and plant-based foods, especially in some plants' green leafy vegetables and oil. On the other hand, vitamin K2 can only be found in animal-based foods and some fermented vegetables, like Natto, a fermented soybean dish.
Below are some common vitamin K-rich foods. The vitamin K content and percentage daily value (% DV) in each serving are also mentioned. A food's percentage daily value (%DV) indicates how much of a nutrient it contains in the daily diet.
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Nuts and Legumes High in Vitamin K
|
Nuts and Legumes
|
Serving Size/Vitamin K content
|
%DV
|
|
Natto
|
100 g/998 mcg
|
832%DV
|
|
Soybeans (roasted)
|
100 g/93 mcg
|
77%DV
|
|
Pine nuts
|
100 g/54 mcg
|
45%DV
|
|
Green beans (cooked)
|
100 g/48 mcg
|
40%DV
|
|
Cashews
|
100 g/34 mcg
|
28%DV
|
|
Edamame
|
100 g/27 mcg
|
22%DV
|
|
Sprouted mung beans
|
100 g/23 mcg
|
19%DV
|
|
Red kidney beans (cooked)
|
100 g/8.4 mcg
|
7%DV
|
|
Hazelnuts
|
100 g/4 mcg
|
12%DV
|
-
Meat Products High in Vitamin K
|
Meat Products
|
Serving Size/Vitamin K content
|
%DV
|
|
Pepperoni sausage
|
100 g/42 mcg
|
34%DV
|
|
Chicken wings
|
100 g/28 mcg
|
23%DV
|
|
Chicken thigh (cooked)
|
100 g/24 mcg
|
20%DV
|
|
Chicken breast
|
100 g/15 mcg
|
13%DV
|
|
Ham
|
100 g/10 mcg
|
8%DV
|
|
Ground Beef
|
100 g/7 mcg
|
6%DV
|
|
Chicken Liver
|
100 g/7 mcg
|
6%DV
|
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Fruits High in Vitamin K
|
Fruits
|
Serving Size/Vitamin K content
|
%DV
|
|
Kiwi
|
100 g/40 mcg
|
33%DV
|
|
Prunes
|
100 g/60 mcg
|
50%DV
|
|
Avocado
|
100 g/21 mcg
|
18%DV
|
|
Blackberries
|
100 g/20 mcg
|
17%DV
|
|
Blueberries
|
100 g/19 mcg
|
16%DV
|
|
Pomegranate
|
100 g/16 mcg
|
14%DV
|
|
Figs
|
100 g/16 mcg
|
13%DV
|
|
Grapes
|
100 g/15 mcg
|
12%DV
|
-
Vegetables High in Vitamin K
|
Vegetables
|
Serving Size/Vitamin K content
|
%DV
|
|
Swiss chard (raw)
|
100 g/830 mcg
|
692%DV
|
|
Mustard greens (cooked)
|
100 g/593 mcg
|
494%DV
|
|
Beet greens (cooked)
|
100 g/484 mcg
|
403%DV
|
|
Spinach (cooked)
|
100 g/483 mcg
|
402%DV
|
|
Collard greens (cooked)
|
100 g/469 mcg
|
391%DV
|
|
Kale (cooked)
|
100 g/418 mcg
|
348%DV
|
|
Broccoli (cooked)
|
100 g/141 mcg
|
118%DV
|
|
Brussels sprouts (cooked)
|
100 g/140 mcg
|
117%DV
|
|
Cabbage (cooked)
|
100 g/109 mcg
|
91%DV
|
The recommended amount of Vitamin K needed by a human body across ages and phases is mentioned below:
|
Age
|
Male
|
Female
|
Pregnancy
|
Lactation
|
|
0-6 Months
|
2.0 mcg
|
2.0 mcg
|
-
|
-
|
|
7-12 Months
|
2.5 mcg
|
2.5 mcg
|
-
|
-
|
|
1-3 Years
|
30 mcg
|
30 mcg
|
-
|
-
|
|
4-8 Years
|
55 mcg
|
55 mcg
|
-
|
-
|
|
9-13 Years
|
60 mcg
|
60 mcg
|
-
|
-
|
|
14-18 Years
|
75 mcg
|
75 mcg
|
-
|
-
|
|
19+ Years
|
120 mcg
|
90 mcg
|
90 mcg
|
90 mcg
|
Conclusion
Vitamin K is an important nutrient for the body and prevents several chronic illnesses. Even though Vitamin K deficiency is rare, a balanced, vitamin K-rich diet can go a long way toward leading a healthy life. Vegetarians can opt for leafy green vegetables. Certain types of livers are a good source of Vitamin K for people on a non-vegetarian diet. Incorporating these foods into your daily food habits can protect you from illnesses, fester good bone health, and keep your blood healthy. A balanced intake of Vitamin K-rich foods can go a long way in ensuring you live a long and healthy life.
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Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.