Foods High In Vitamin K (Ranked) (2024)

Vitamin K (not to be confused with potassium, which has the chemical symbol “K”) is essential when it comes to blood clotting and bone health.

This guide doesn’t just list Vitamin K-packed foods; it ranks them, so you know exactly which ones to add to your shopping list first.

So, let’s dive into the top foods that are highest in vitamin K!

Foods highest in vitamin K

The foods highest in vitamin K include green leafy vegetables and cruciferous vegetables. With the exception of raw parsley, all of these vegetables have a higher vitamin K content when cooked. This is because heat causes vitamin K to be released from these plants.

Here are the top 10 foods that are high in vitamin K, in order of most to least vitamin K content:

1. Fresh parsley (984 mcg per 1 cup)
2. Cooked spinach (888.5mcg per 1 cup)
3. Cooked mustard greens (829.8 mcg per 1 cup)
4. Cooked collards (772.5 mcg per 1 cup)
5. Cooked beet greens (697 mcg per 1 cup)
6. Cooked dandelion greens (579 mcg per 1 cup)
7. Cooked Swiss chard (572.8 mcg per 1 cup)
8. Cooked kale (544.1mcg per 1 cup)
9. Cooked broccoli (220.1 mcg per 1 cup)
10. Cooked brussels sprouts (218.9 mcg per 1 cup)

1. Fresh Parsley

Parsley might seem like just a garnish, but it’s actually packed with Vitamin K, as well as vitamin C and folate. So, not only does it brighten up any dish, but it adds a nutrient boost.

Vitamin K Content: 984 mcg per cup

2. Cooked Spinach

While I love spinach in salads, cooked spinach (boiled and drained) has a lot more vitamin K than raw spinach. Here’s the right way to cook it.

Vitamin K Content: 888.5 mcg per cup

Raw spinach vitamin K content: 144.9mcg per cup

3. Cooked Mustard Greens

Mustard greens have a slightly peppery taste and are a great addition to soups, stews, and stir-fries.

Vitamin K Content: 829.8 mcg per cup

Raw mustard greens vitamin K content: 144.2mcg per cup

4. Cooked Collards

Collard greens are packed with nutrients and have a slightly bitter taste that mellows out with cooking.

Vitamin K Content: 772.5 mcg per cup

Raw collards vitamin K content:157.4mcg per cup

5. Cooked Beet Greens

Beet greens are often overlooked, but they’re incredibly nutritious and delicious when cooked.

Vitamin K Content: 697 mcg per cup

Raw beet greens vitamin K content: 152 mcg per cup

6. Cooked Dandelion Greens

Dandelion greens are not just weeds; they’re a fantastic source of Vitamin K and other nutrients.

Vitamin K Content: 579 mcg per cup

Raw dandelion greens vitamin K content: 428.1mcg per cup

7. Cooked Swiss Chard

Swiss chard is a colorful and nutritious leafy green that’s great in salads, soups, and sautés.

Vitamin K Content: 572.8 mcg per cup

Raw swiss chard vitamin K content: 298.8mcg ​​per cup

8. Cooked Kale

Kale is a true superfood. One cup of cooked kale contains a significant amount of your daily Vitamin K needs.

Vitamin K Content: 544.1 mcg per cup

Raw kale vitamin K content: 62.3mcg per cup

9. Cooked Broccoli

Broccoli is a nutrition powerhouse and super easy to incorporate into your diet. Steam it, roast it, or eat it raw with a dip. However, like most of the veggies on thislist, cooked broccoli has more than twice the amount of vitamin K than raw broccoli.

Vitamin K Content: 220.1 mcg per cup

Raw broccoli vitamin K content: 92.5mcg per cup

10. Cooked Brussels Sprouts

Brussels sprouts might have a bad reputation, but when cooked right, they’re delicious and nutritious.

Vitamin K Content: 218.9 mcg per cup

Raw brussels sprouts vitamin K content: 155.8mcg per cup

Other foods that are high in vitamin K

Here are some other great foods that are high in vitamin K:

• Cooked cabbage: 163.1mcg per 1 cup
• Endive: 115.5mcg mg per 1 cup
• Pesto: 95.2mcg per ¼ cup
• Cooked asparagus: 91.1mcg per 1 cup
• Kiwi: 72.5mcg per 1 cup
• Cooked red cabbage: 67.6mcg ​per 1 cup
• Kimchi: 65.4mcg per 1 cup
• Cooked Yellow Snap Beans: 59.9mcg ​​per 1 cup
• Cooked Green Beans: 59.9mcg per 1 cup
• Cooked Bok Choy: ​57.8mcg per 1 cup
• Cooked celery: 56.7mcg per 1 cup
• Butterhead lettuce: 56.3mcg per 1 cup
• Raw asparagus: 55.7mcg per 1 cup
• Raw fennel bulb: ​54.6mcg per 1 cup
• California Avocados: 48.3mcg per 1 cup
• Romaine lettuce: 48.2mcg per 1 cup

Tips for maximizing vitamin K intake

On top of making sure you’re eating the right foods, here are some tips to help you maximize your vitamin K intake:

• Lightly cook vegetables: To maximize Vitamin K retention, it’s best to steam or boil them, rather than frying or microwaving, which can cause vitamin K loss.
• Add herbs to your dishes: Fresh herbs like basil, parsley, and cilantro aren’t just for flavor—they’re also great sources of Vitamin K. Sprinkle them on your soups, salads, main dishes, and pretty much everything!
• Green smoothies: I know that getting your greens can be hard. You can make it easier by blending up a green smoothie with kale, spinach, and a bit of fruit. Add a scoop of nut butter or a splash of coconut milk for those healthy fats!
• Pair with healthy fats: Vitamin K is fat-soluble, meaning it’s better absorbed when eaten with fats. Drizzle some olive oil on your salad, add avocado to your sandwich/wrap, or cook your greens in a bit of butter or coconut oil.

Note: If you’re concerned about your Vitamin K intake or have specific dietary restrictions, it’s always a good idea to talk to your healthcare provider or a nutritionist. They can give you personalized advice and ensure you’re meeting your nutritional needs.

Vitamin K-rich recipes

Try these delicious recipes that are high in vitamin K:

• Coconut creamed spinach
• Spinach tortillas
• Keto pesto
• Keto broccoli salad
• Apple cider vinegar brussels sprouts
• Air fryer brussels sprouts
• Healthy green juice

FAQs

Links on this page may be affiliate links, for which the site earns a small commission, but the price for you is the same