20 Foods High in Vitamin K: Best Sources for Bone Strength, Blood Clotting, and Heart Health

Vitamin K is a fat-soluble vitamin that most people associate exclusively with blood clotting, yet its biological roles extend far beyond keeping wounds from bleeding uncontrollably. Vitamin K activates a family of proteins called vitamin K-dependent proteins by enabling a chemical modification called carboxylation, without which these proteins cannot bind calcium and perform their functions. Two of the most critical are osteocalcin, which directs calcium into bone matrix to build bone density, and matrix Gla protein (MGP), which prevents calcium from depositing in arteries and soft tissues where it does not belong. This makes vitamin K simultaneously a bone-building and arterial-protection nutrient, with inadequate intake contributing to both osteoporosis and vascular calcification, two of the most serious age-related health conditions. The National Institutes of Health identifies vitamin K as essential for normal blood coagulation, bone metabolism, and cardiovascular health, with the leafy green vitamin K1 (phylloquinone) and the fermented food vitamin K2 (menaquinone) both contributing to these functions through overlapping but distinct pathways.

Vitamin K exists in two primary dietary forms with meaningfully different properties. Vitamin K1 (phylloquinone) is found abundantly in green leafy vegetables and is the form that primarily supports blood clotting. Vitamin K2 (menaquinone, or MK) is found in fermented foods, animal products, and some cheeses, with the MK-7 form having the longest half-life in the body and the strongest evidence for bone and cardiovascular protection. Harvard T.H. Chan School of Public Health notes that while both forms contribute to vitamin K status, vitamin K2, particularly as MK-7 from natto, has a more sustained effect on activating osteocalcin and MGP due to its longer biological half-life compared to K1, making dietary diversity across both forms the most effective nutritional strategy.

The adequate intake for vitamin K is 120 mcg per day for adult men and 90 mcg for adult women. Because vitamin K is fat-soluble, it must be eaten alongside dietary fat for absorption. The 20 foods below represent the richest sources of both K1 and K2, with the form identified for each.

20 Foods With the Highest Vitamin K Content

1. Natto: The Most Vitamin K2-Dense Food on Earth

A 3-ounce serving of natto provides approximately 850 mcg of vitamin K2, primarily as MK-7, the most bioavailable and longest-acting menaquinone form. This is nearly ten times the daily adequate intake in a single serving of this traditional Japanese fermented soybean food. MK-7 from natto has a biological half-life of approximately 72 hours, meaning a single serving sustains vitamin K2 activity in the body for days, far longer than the K1 found in leafy greens which is cleared within 24 hours.

Harvard T.H. Chan School of Public Health identifies natto as the single most potent dietary source of vitamin K2 available, noting that MK-7 from natto has demonstrated the strongest evidence for activating osteocalcin for bone mineralization and MGP for arterial calcification prevention compared to any other dietary vitamin K source.

Best eaten: Over steamed rice with soy sauce and mustard as a traditional Japanese breakfast; stirred into soups after cooking; the strong flavor and sticky texture require acclimatization for Western palates but the nutritional payoff is unmatched.

Per 3 oz (85 g).

2. Kale (Raw): The Most Vitamin K1-Dense Common Vegetable

One cup of raw kale provides approximately 472 mcg of vitamin K1, more than five times the daily adequate intake for adult women in a single cup of salad greens. Kale is the most vitamin K-dense of all commonly consumed vegetables, with its K1 coming from the chloroplasts that give it its deep green color, meaning darker, more intensely green leaves consistently provide more vitamin K1.

The NIH Office of Dietary Supplements identifies dark green vegetables as the primary contributors to vitamin K1 intake in the diet, with kale, collard greens, and spinach providing the highest concentrations per serving of any commonly eaten plant foods.

Best eaten: Massaged raw into salads with citrus and olive oil dressing, blended into smoothies, lightly sauteed with garlic; always eat with a fat source to ensure fat-soluble vitamin K1 absorption.

Per 1 cup raw chopped.

3. Collard Greens (Cooked): A Southern Staple With Exceptional Vitamin K1

One cup of cooked collard greens provides approximately 836 mcg of vitamin K1, the highest K1 content of any cooked leafy green per cup. Cooking collard greens concentrates their vitamin K1 per cup as volume reduces dramatically, and the fat traditionally used in Southern cooking preparations improves fat-soluble K1 absorption simultaneously. Collard greens are also among the best leafy green calcium sources due to their low oxalate content.

The combination of vitamin K1 for blood clotting and calcium activation, calcium for bone matrix, and the traditional olive oil or meat fat used in cooking collard greens creates a self-reinforcing nutritional pairing where the fat in the recipe improves absorption of the K1 that directs calcium into bones.

Best eaten: Braised with olive oil and garlic, cooked alongside beans in traditional preparations, or added to soups and stews; always cook with a fat source to maximize K1 absorption from this extraordinary leafy green.

Per 1 cup cooked.

4. Spinach (Cooked): A Vitamin K1 Powerhouse

One cup of cooked spinach provides approximately 888 mcg of vitamin K1, the highest K1 content per cooked cup of any commonly consumed vegetable. Cooking spinach concentrates its vitamin K1 dramatically compared to raw spinach, which provides only about 145 mcg per cup. Cooked spinach is among the most K1-dense foods in the entire food supply.

Spinach’s combination of vitamin K1, folate, iron, and magnesium makes it nutritionally exceptional, with its vitamin K1 supporting blood clotting factor synthesis and osteocalcin carboxylation while its folate works alongside B12 and B6 in homocysteine regulation.

Best eaten: Sauteed with garlic and olive oil, wilted into pasta sauces and soups, or blended into smoothies with avocado; the fat from olive oil and avocado ensures fat-soluble K1 absorption from the same serving.

Per 1 cup cooked.

5. Swiss Chard (Cooked): An Underused Vitamin K1 Leafy Green

One cup of cooked Swiss chard provides approximately 572 mcg of vitamin K1 alongside potassium, magnesium, vitamin E, and beta-carotene. Swiss chard is one of the most vitamin K-dense leafy greens available and one of the most consistently underused in American kitchens, despite its broad nutritional profile and its exceptional K1 content.

Its combination of vitamin K1 and magnesium is particularly relevant for bone health: K1 activates osteocalcin to incorporate calcium into bone matrix, while magnesium regulates calcium transport and contributes to bone density through a complementary mechanism, making Swiss chard a dual bone-mineral vegetable in a single serving.

Best eaten: Sauteed with garlic and olive oil, wilted into soups and lentil dishes, or used as a sturdy salad green when young; cook with olive oil to ensure fat-soluble K1 absorption.

Per 1 cup cooked.

6. Broccoli (Cooked): A Cruciferous Vegetable With Strong Vitamin K1

One cup of cooked broccoli provides approximately 220 mcg of vitamin K1 alongside vitamin C, folate, sulforaphane, and calcium. Broccoli is one of the few vegetables that provides a meaningful vitamin K1 contribution alongside its well-recognized vitamin C and antioxidant content, making it a multi-functional vegetable that supports bone health and oxidative defense from a single serving.

Its low-oxalate calcium alongside vitamin K1 creates a particularly effective bone health combination within the same vegetable: the calcium provides the mineral for bone matrix while vitamin K1 activates osteocalcin to direct that calcium into bone rather than leaving it in circulation or depositing it in soft tissues.

Best eaten: Lightly steamed, roasted with olive oil and garlic, or eaten raw in salads; avoid boiling which leaches water-soluble nutrients; drizzling olive oil over cooked broccoli ensures fat-soluble K1 absorption.

Per 1 cup cooked.

7. Brussels Sprouts (Cooked): A Cruciferous Vitamin K Source

One cup of cooked Brussels sprouts provides approximately 219 mcg of vitamin K1 alongside vitamin C, folate, fiber, and glucosinolates. Brussels sprouts are one of the more vitamin K-dense cruciferous vegetables and provide this bone-health nutrient alongside anti-inflammatory sulforaphane compounds that support the vascular health aspect of vitamin K’s role in preventing arterial calcification.

Best eaten: Roasted with olive oil until caramelized, halved and pan-seared, or shaved raw into salads; roasting improves palatability dramatically compared to boiling while preserving most K1 content.

Per 1 cup cooked.

8. Hard Aged Cheeses (Gouda, Edam, Jarlsberg): The Best Vitamin K2 Dairy Sources

One ounce of aged Gouda or Edam cheese provides approximately 20 to 76 mcg of vitamin K2, primarily as MK-8 and MK-9 forms, the most abundant menaquinones in fermented dairy. Among common dairy foods, hard aged cheeses provide far more K2 than fresh cheeses, yogurt, or milk because the bacteria and aging process that develop cheese flavor simultaneously produce menaquinones within the cheese matrix.

Research published in Frontiers in Global Women’s Health (2025) highlights vitamin K2 from dairy fermentation as contributing to bone density in women, particularly relevant during the postmenopausal period when accelerated bone loss makes adequate K2 intake most critical for skeletal integrity.

Best eaten: As a snack on whole-grain crackers, melted into omelets and grain dishes, or eaten alongside fruit; choose naturally aged varieties with minimal processing for the highest K2 content.

Per 1 oz aged Gouda or Edam; K2 content varies by aging and bacterial culture.

9. Parsley (Fresh): A Culinary Herb With Extraordinary Vitamin K1 Density

One tablespoon of fresh chopped parsley provides approximately 62 mcg of vitamin K1, a remarkable contribution from such a small quantity of a herb used primarily as a garnish. A quarter cup of parsley, the amount used generously in tabbouleh or gremolata, provides over 240 mcg of K1, nearly three times the daily adequate intake for women from a condiment portion of an herb.

Parsley’s K1 content reflects its intense green chlorophyll concentration, and its culinary role across Mediterranean, Middle Eastern, and European cuisines means that people who cook with fresh herbs regularly receive a consistent K1 contribution from what appears to be a purely decorative ingredient.

Best eaten: Chopped generously into tabbouleh, gremolata, and grain salads; stirred into soups and sauces at the end of cooking; blended into chimichurri and herb dressings; used in meaningful quantities rather than as a single-leaf garnish.

Per 1 tbsp fresh chopped.

10. Soybean Oil: A Cooking Oil With Meaningful Vitamin K1

One tablespoon of soybean oil provides approximately 25 mcg of vitamin K1. While soybean oil is not primarily chosen for its K1 content, its widespread use as the most commonly consumed cooking oil in the United States makes it a significant background vitamin K1 contributor at the population level.

Vitamin K1 in cooking oils is particularly well absorbed because the fat matrix provides the lipid environment needed for fat-soluble K1 uptake, meaning oil-based K1 sources have inherently higher bioavailability than K1 from lean vegetables eaten without added fat.

Best eaten: For sauteing, roasting, and baking; canola and olive oil provide similar K1 contributions with more favorable fatty acid profiles for everyday cooking.

Per 1 tbsp.

11. Edamame: A Soy Food With Both Vitamin K Forms

One cup of cooked edamame provides approximately 41 mcg of vitamin K1 alongside complete plant protein, folate, magnesium, iron, and calcium. Soybeans are one of the few plant foods that provide a meaningful vitamin K contribution alongside exceptional protein density, making edamame a particularly multi-functional food for plant-based eaters managing multiple micronutrient requirements simultaneously.

Best eaten: Steamed and lightly salted as a snack, tossed into grain bowls and stir-fries, or added to salads and noodle dishes; frozen edamame is as nutritious as fresh.

Per 1 cup cooked, shelled.

12. Mustard Greens (Cooked): A Peppery Green With Outstanding K1

One cup of cooked mustard greens provides approximately 829 mcg of vitamin K1 alongside vitamins A and C, folate, and calcium. Mustard greens are among the most vitamin K-dense leafy greens available, with K1 content comparable to spinach and collard greens, yet they are far less commonly discussed as a vitamin K food.

Their peppery flavor makes them distinctly enjoyable when cooked with garlic and olive oil, creating a preparation that simultaneously provides K1 and the fat needed to absorb it. Including mustard greens in the rotation alongside spinach and kale broadens leafy green variety while maintaining exceptional vitamin K1 intake.

Best eaten: Sauteed with garlic and olive oil, braised briefly until wilted, or stirred into soups and lentil dishes; their peppery bite softens significantly with cooking.

Per 1 cup cooked.

13. Spring Onions (Scallions): A Condiment Vegetable Rich in Vitamin K1

One half-cup of chopped raw scallions provides approximately 103 mcg of vitamin K1 in a condiment-quantity portion of a vegetable most people use as a garnish. Scallions are one of the more overlooked vitamin K sources, their green tops containing concentrated K1 that most people discard or use in such small quantities that its vitamin K contribution goes unnoticed.

Using scallions generously in grain bowls, soups, omelets, and stir-fries rather than as a token garnish delivers a meaningful K1 contribution from a vegetable that adds flavor without calories and requires no preparation beyond chopping.

Best eaten: Chopped generously over grain bowls, soups, and omelets; stirred into stir-fries; added to salads; use the dark green tops rather than just the white bulb, as the tops contain the highest K1 concentration.

Per 1/2 cup chopped raw.

14. Fermented Cheese (Brie, Camembert): Soft Cheeses With K2

One ounce of Brie or Camembert provides approximately 30 to 38 mcg of vitamin K2, primarily as MK-8 and MK-9. Soft ripened cheeses produced with bacterial cultures that include Brevibacterium linens and related strains produce menaquinones during the surface-ripening process that penetrates the cheese interior during aging.

For people who eat soft cheeses regularly, their K2 contribution adds to the cumulative dietary K2 intake from hard aged cheeses, natto, and animal products, building toward the levels associated with bone and cardiovascular protection in observational research.

Best eaten: At room temperature on whole-grain crackers or bread, paired with fruit, or melted into sauces; the fat content ensures fat-soluble K2 absorption from the same serving.

Per 1 oz; K2 content varies by production method.

15. Asparagus (Cooked): A Vitamin K-Rich Spring Vegetable

One cup of cooked asparagus provides approximately 91 mcg of vitamin K1 alongside folate, vitamin C, and prebiotic inulin fiber. Asparagus is one of the more vitamin K-dense common vegetables outside the leafy green category and provides its K1 alongside the folate that supports the same cardiovascular pathways that vitamin K2 protects through arterial calcification prevention.

Its prebiotic fiber feeds gut bacteria that produce menaquinones (K2) as metabolic byproducts in the colon, creating an indirect vitamin K2 production benefit from asparagus consumption that is difficult to quantify but contributes modestly to overall vitamin K status.

Best eaten: Roasted with olive oil and lemon, steamed briefly, or grilled alongside fish and chicken; always pair with olive oil or another fat source to ensure fat-soluble K1 absorption.

Per 1 cup cooked.

16. Canola Oil: An Everyday Cooking Oil With Vitamin K1

One tablespoon of canola oil provides approximately 17 mcg of vitamin K1 alongside its favorable omega-6 to omega-3 ratio. Like soybean oil, canola oil’s widespread daily use as a primary cooking fat makes it a consistent background vitamin K1 contributor for households that cook with it regularly.

The oil matrix in which K1 is naturally dissolved in canola oil provides inherently high absorption of the fat-soluble vitamin, making cooking oil-based K1 sources more efficiently absorbed than equivalent amounts of K1 from vegetables eaten without added fat.

Best eaten: For everyday sauteing, roasting, and baking; its neutral flavor and high smoke point make it a practical primary cooking oil; extra virgin olive oil provides comparable K1 with additional polyphenol antioxidants.

Per 1 tbsp.

17. Chicken (Dark Meat): A Poultry Source of Vitamin K2

A 3-ounce serving of cooked chicken thigh provides approximately 10 mcg of vitamin K2 as MK-4, the menaquinone form produced by animal tissues from dietary K1. Animal foods convert K1 to MK-4 in their tissues, with dark muscle meat concentrating more MK-4 than white breast meat due to higher fat content and mitochondrial density.

The NIH Office of Dietary Supplements lists meat and poultry among the contributors of vitamin K2 to the American diet, noting that MK-4 from animal tissues, while shorter-acting than MK-7 from natto, contributes to overall vitamin K2 status alongside fermented food sources.

Best eaten: Roasted, grilled, or braised; skin-on thighs provide slightly more K2 than skinless; choose dark meat thighs over breast for higher K2 content when preference allows.

Per 3 oz cooked skinless thigh.

18. Extra Virgin Olive Oil: A Daily Vitamin K1 Cooking Fat

One tablespoon of extra virgin olive oil provides approximately 8 mcg of vitamin K1 alongside oleocanthal, polyphenols, and vitamin E. While olive oil’s K1 contribution per tablespoon is modest, its daily use as the primary cooking and dressing fat in Mediterranean-style diets delivers a consistent background contribution that compounds meaningfully across the week, particularly when drizzled generously over the vitamin K-rich leafy greens and vegetables in the same meal.

The synergy between olive oil and leafy green K1 is practical and profound: the oil improves absorption of the K1 from the vegetables it is poured over, while simultaneously contributing its own smaller K1 addition, making every olive oil dressing an efficient vitamin K1 delivery mechanism.

Best eaten: As the primary cooking fat and salad dressing base; generously drizzled over all cooked and raw leafy greens; choose cold-pressed extra virgin for the highest polyphenol and K1 content.

Per 1 tbsp.

19. Eggs: A Whole-Food Vitamin K2 Source

One large egg provides approximately 4 to 6 mcg of vitamin K2 as MK-4, concentrated in the yolk alongside choline, vitamin A, vitamin D, and selenium. Eggs from pasture-raised hens contain more K2 than conventional eggs because outdoor access allows hens to consume K1-rich grasses, which they convert to MK-4 in their tissues and deposit in yolks.

For people who eat two to three eggs daily, their cumulative K2 contribution adds meaningfully to total dietary K2 intake alongside fermented food and cheese sources, building toward the levels associated with bone and cardiovascular protection in population research.

Best eaten: Scrambled, poached, or hard-boiled; always eat the whole egg including the yolk where all the K2 is concentrated; pasture-raised eggs provide more K2 than conventional.

Per 1 large egg; higher in pasture-raised.

20. Miso: A Fermented Soy Product With Vitamin K2

One tablespoon of miso paste provides approximately 10 mcg of vitamin K2 produced by the Aspergillus oryzae and bacterial cultures used in its production. Miso’s K2 adds to the cumulative vitamin K2 contribution from other fermented foods in the diet, and its daily use as a soup base and condiment in Japanese-inspired cooking patterns creates a consistent K2 background contribution alongside its probiotic benefits.

Traditional Japanese dietary patterns, which include both natto and miso as regular fermented soy staples, are associated with among the highest vitamin K2 intakes and lowest rates of hip fracture and osteoporosis of any population globally, supporting the cumulative bone health value of consistent fermented food K2 intake.

Best eaten: Dissolved into warm broth for miso soup, used as a marinade base, stirred into dressings and sauces; never boil miso as high heat destroys both its probiotic cultures and some of its K2 content.

Per 1 tbsp.

Summary: Top 20 Vitamin K Foods at a Glance

Tips for Getting the Most Vitamin K From Food

Eat dark leafy greens daily with olive oil. One cup of cooked spinach, kale, collard greens, or mustard greens provides five to ten times the daily adequate intake of K1. The critical habit is always eating these greens with olive oil, avocado, or another fat source: fat-soluble K1 from vegetables eaten dry or fat-free is absorbed at a fraction of the rate of K1 consumed alongside fat. A simple olive oil dressing or sauté transforms any leafy green into a highly efficient K1 delivery vehicle.

Include fermented foods for K2 coverage. Vitamin K1 from vegetables primarily supports blood clotting factor synthesis. Vitamin K2 specifically activates the proteins that direct calcium into bones and prevent it from depositing in arteries. Natto provides the most potent K2 of any food, but aged cheeses, fermented dairy, and miso contribute meaningful K2 across the week for people who eat these foods regularly.

K2 is particularly important for women after menopause. Accelerated bone loss following menopause is significantly affected by vitamin K2 status: undercarboxylated osteocalcin (a marker of K2 insufficiency) is associated with lower bone density and higher fracture risk in postmenopausal women. Regular consumption of natto, aged cheeses, and eggs alongside abundant leafy greens addresses both K2 and K1 requirements during this critical bone health window.

Vitamin K and vitamin D are bone health partners. Vitamin D drives the production of osteocalcin, while vitamin K2 activates it. Without adequate K2, vitamin D-stimulated osteocalcin production cannot properly direct calcium into bone. Ensuring both vitamins are adequately supplied through diet, whether from fatty fish and eggs for D alongside leafy greens and fermented foods for K, or through supplementation when needed, is more effective for bone health than either nutrient alone.

People on warfarin must monitor vitamin K carefully. Warfarin (Coumadin) works by blocking vitamin K-dependent clotting factor activation. Large changes in dietary vitamin K intake, particularly sudden increases from leafy greens, can interfere with warfarin’s anticoagulant effect and alter INR values significantly. People on warfarin should not avoid vitamin K foods but should eat a consistent amount of vitamin K-rich foods daily rather than making large sudden changes. Always discuss dietary vitamin K with your anticoagulation healthcare provider.

Vitamin K has no established tolerable upper intake level. Unlike fat-soluble vitamins A and D, vitamin K from food has no known toxicity at any reasonable dietary intake from natural sources. There is no risk of overdose from eating large amounts of leafy greens or fermented foods, making it one of the safer fat-soluble vitamins to prioritize liberally in the diet.

The Bottom Line

Vitamin K is a bone and heart protector hiding in every dark green leaf and fermented food in your kitchen, and its two dietary forms work through complementary mechanisms that make variety across both categories the most effective nutritional strategy. K1 from leafy greens is abundant and easy to obtain in meaningful amounts with a single daily serving of spinach, kale, or collard greens prepared with olive oil. K2 from fermented foods requires more deliberate attention for most Western eaters, with natto being the most potent single source and aged cheeses, eggs, and miso building cumulative K2 intake through consistent everyday consumption. Together they support blood clotting, bone mineralization, arterial calcification prevention, and cardiovascular health through mechanisms that make vitamin K one of the most multi-functional fat-soluble vitamins in the diet.

Nutrition data sourced from the USDA FoodData Central database. Vitamin K2 content data for fermented foods is sourced from published food composition research as K2 values are not yet fully integrated into all food composition databases. Individual values may vary based on food preparation, bacterial cultures, and aging. This article is for informational purposes only and does not constitute medical advice. People taking warfarin or other anticoagulant medications must consult their healthcare provider before significantly changing dietary vitamin K intake, as it directly affects anticoagulant dosing requirements.