If you want to check all of the boxes when it comes to health, specifically bone health and heart health, then you’ll want to pay attention to your daily vitamin K intake. Vitamin K is a fat-soluble vitamin, meaning you need to consume it with a fat source to absorb it. It’s found in a variety of foods, including kale, spinach, and more (see the full list below).
According to Melissa Groves, RDN, LD, CLT, and founder of Avocado Grove Nutrition & Wellness, foods rich in vitamin K are needed for a variety of important functions in your body. “Your body uses vitamin K to make proteins that are important for blood clotting, maintaining bone health, and preventing calcium deposits in soft tissues, such as your arteries, kidneys, and elsewhere,” Groves says.
In addition to helping your body function normally, vitamin K could be helpful for diabetes management. “It’s possible that vitamin K may help control blood sugar levels, which could be helpful for people with diabetes,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. “However, if you have diabetes and are taking a vitamin K supplement, you should speak with your doctor, because your diabetes medication may need to be adjusted.”
The recommended daily value of vitamin K is 120 micrograms for adult males and 90 micrograms for adult females.
Here, you’ll find the top 20 foods rich in vitamin K, ranked from the lowest to the highest concentration of vitamin, with percent daily value references for adult women over 19 years old. With these ideas, you’ll never run out of ways to make sure you’re getting enough of the nutrient in your daily diet.
Vitamin K Content: Per 3 oz.: 2 micrograms (2.2% DV)
Who doesn’t love a good burger? Besides being high in B vitamins and protein, ground beef is also a source of a vitamin K. Because vitamin K is a fat-soluble vitamin, beef has you covered, because it also contains fat. Plus, ground beef’s combination of fat and protein will keep you full for hours. That sounds like a win.
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Vitamin K Content: Per ½ cup: 6.7 micrograms (7.4% DV)
Grapes are a great choice when you’re looking for a sweet and healthy snack that’s easy to eat on the go. Just ½ cup of grapes gets you 6.7 micrograms of vitamin K. Grapes also contain antioxidants called polyphenols.
Vitamin K Content: Per 1 tablespoon: 8.1 micrograms (9% DV)
You might use olive oil as a healthy fat for cooking and dressings, but did you know it also contains important vitamins? That’s right—just one tablespoon of olive oil contains 8.1 micrograms of vitamin K, a whopping 9 percent of the total recommended daily value. Olive oil also contains vitamin E and is a great source of healthy fat. You can drizzle it on veggies, salads, or other dishes for extra flavor.
Vitamin K Content: Per 1 medium carrot: 8.1 micrograms (9% DV)
Raw carrots are a great source of vitamin A, the vitamin known to support eye health and so much more. They also contain a decent amount of vitamin K. Try chopping carrots into sticks for a snack that’s great with dips like hummus or guacamole. (This is a good idea because combining vitamin A with a source of fat is ideal.) Or you can try shredding carrots and adding them to salads for some crunch and color.
Vitamin K Content: Per 28.35 grams, raw: 9.7 micrograms (10.7% DV)
If you’re tired of almonds, why not change things up? Enjoy some cashews next time you’re craving a salty snack and want to make sure you’re getting enough vitamin K. Cashews, which are also a great source of potassium, pack more than 10 percent of the recommended daily value of vitamin K for adult women.
Canned Vegetable Juice Cocktail
Vitamin K Content: Per 6 fl oz: 11.6 micrograms (12.8% DV)
Vegetable juice cocktail is a great source of vitamins, including vitamin A, vitamin C, and vitamin K. You’ll get 11.6 micrograms closer to your total daily vitamin K intake with just one serving of juice. Enjoy veggie juice as a refreshing drink on its own, or blend it into your morning smoothie for extra nutrition.
Vitamin K Content: Per 50 berries: 13.1 micrograms (14.55% DV)
If you need another reminder about the health benefits of blueberries, you’re in luck. Blueberries are a great source of vitamin K. Plus, blueberries also contain fiber, vitamin C, and antioxidants, packing a big nutrition bang for your buck.
Vitamin K Content: Per 1 cup, chopped: 13.7 micrograms (15.2% DV)
Tired of your usual romaine? Try using iceberg lettuce next time for an added vitamin K boost. If salads aren’t your favorite thing, try using lettuce leaves as “wraps” for deli meat, cheese, or other fillings for a nutritious alternative to higher-carb tortillas or wraps.
Vitamin K Content: Per 1 ounce: 15.3 micrograms (17% DV)
Love pesto? Pine nuts, which are often used in pesto, pack 17 percent of your daily value of vitamin K. Pine nuts have a unique nutty taste, making them a wonderful addition to salads, soups, or other dishes. Roasting or toasting them slightly really brings out the flavor. Plus, pine nuts are a good source of the minerals phosphorus and potassium, making them a healthy addition to any meal.
Vitamin K Content: Per ½ cup: 15.7 micrograms (17.4% DV)
Traditionally a vegetable served in the south, okra contains 17.4 percent of your daily value of vitamin K, so it’s a nutritious veggie choice. Try adding okra to soups, stews, or other veggie dishes. Roasting or air frying okra is another great way to enjoy the veggie because it can take away the slimy texture that sometimes turns people off from it.
Vitamin K Content: Per ¾ cup: 19.4 micrograms (21.5% DV)
Pomegranates may be known for their seeds more than their juice, but the juice gives you a great dose of vitamin K. Packing in 21.5 percent of your daily value, one serving of pomegranate juice will have you well on your way to meeting your vitamin K needs.
Vitamin K Content: Per 1/2 cup of canned pumpkin: 19.6 micrograms (21.7% DV)
If you think pumpkin is just for Thanksgiving, think again. Pumpkin is packed with nutrition, making it a great food to add to your weekly lineup. While pie is great, canned pumpkin can also be added to smoothies, soups, and sauces for an extra creamy addition. Whether you buy a fresh pumpkin or want to stick to the conveniently canned version, you’ll be adding a great source of vitamin K into your day.
Vitamin K Content: Per ½ cup: 20.2 micrograms (22.4% DV)
Natto, or fermented soybean, is a food traditionally enjoyed in Japanese culture. Natto is a great source of protein, with more than 16 grams per half-cup serving. It also contains 4.7 grams of fiber, which, combined with the probiotics from fermentation, make it a great choice for promoting gut health. Just one serving of natto gets you more than 20 percent of your daily value of vitamin K as well.
Vitamin K Content: Per ½ cup: 20.7 micrograms (23% DV)
If you love sushi, chances are you also enjoy edamame. Not only is edamame a great source of Vitamin K, but it also contains more than nine grams of protein in each serving.
Vitamin K Content: Per ¾ cup: 27.4 micrograms (30.4% DV)
Just ¾ cup of carrot juice gets you 27.4 micrograms closer to your total daily vitamin K needs. Try switching up your morning orange juice for carrot juice every now and then to pack more vitamin K and vitamin A into your day.
Vitamin K Content: Per 1 cup, raw: 81.8 micrograms (90.8% DV)
It’s no secret that leafy greens are a great addition to a healthy diet. Case in point? Just 1 cup of kale packs 81.8 micrograms of vitamin K. If you don’t prefer a raw kale salad, try roasting kale leaves in the oven to make kale chips. Another tip: try massaging kale with olive oil and sea salt, and let it marinate in the fridge until tender. This simple trick makes a huge difference in the taste and texture of your kale.
Vitamin K Content: Per 100 grams, raw: 110 micrograms (122.2% DV)
Broccoli is a great source of vitamins A, C, and K, making it a smart, nutritious choice. Not only does one serving get you well over your total needs of vitamin K, but it also contains potassium and fiber. If you don’t love broccoli on its own, trying adding it into other dishes like pasta, soups, or salads.
Vitamin K Content: Per 1 cup, raw: 144.9 micrograms (161% DV)
Spinach is one way to get your entire day’s worth (and more!) of vitamin K in a single serving. Don’t forget to pair your spinach with a healthy fat like olive oil or avocado to increase the amount your body can absorb. Another idea: blend it into your morning fruit smoothie, and you won’t even notice it’s there. Don’t forget the avocado, nut butter, or coconut oil, too!
Vitamin K Content: Per ½ cup, boiled: 264.7 micrograms (294.1% DV)
Don’t get bored with eating the same greens day after day. Why not change things up and try turnip greens? Turnip greens are an amazing source of vitamin K, packing a whopping 264.7 micrograms per ½ cup serving. They’re even tastier when you cook them with bacon or ham for extra flavor.
Vitamin K Content: Per ½ cup, boiled: 386.3 micrograms (429.2% DV)
Collard greens top the list of vitamin K foods, because just ½ cup of the cooked greens packs 386.3 micrograms. If that isn’t enough, collard greens are also a great source of vitamin A and fiber. Collard green leaves also make excellent “wraps” for pairing with your favorite fillings, like chicken salad or cheese and deli meat.
You already know that fruits and vegetables are good for you, but this list will give you more insight into some of the vitamins that different foods can offer. If you’re looking to add more vitamin K for your diet—and why wouldn’t you be?—this list is a great place to start.