Broccoli is an excellent dietary source of vitamin K. Just a small serving can provide more than the recommended daily intake!
How much vitamin K in broccoli?
Broccoli is particularly rich in vitamin K. Raw broccoli has about 102 mcg of vitamin K per 100g, or 112% of the Daily Value. A cup of cooked broccoli has 170 mcg of vitamin K. This dose is 140% of the required daily intake.
A large bunch of broccoli provides up to 620 mcg of vitamin K.
Broccoli leaves are excellent dietary sources of vitamin K as well. Not only are broccoli leaves edible, but also they have a great nutritional value.
Cooked and raw broccoli have a similar vitamin K content. Vitamin K is a fat-soluble vitamin. It doesn’t dissolve in water. Also, it isn’t vulnerable to heat.
Actually, all broccoli recipes can help us meet our daily needs of vitamin K:
- broccoli soup has 52 mcg of vitamin K per 100g. A serving provides 52% DV
- broccoli salad has 81.6 mcg of vitamin K per 100g. A cup provides 127% DV
Broccoli rabe and Chinese broccoli are high in vitamin K as well. Actually, broccoli rabe is the richest broccoli variety in vitamin K:
- broccoli rabe has 224 mcg of vitamin K per 100g! A cup provides 90 mcg of vitamin K, or 75% DV
- Chinese broccoli has 89 mcg of vitamin K per 100g. A cup provides 32 mcg of vitamin K, or 27% DV
How much vitamin K do we need a day?
Adult men need about 120 mcg of vitamin K per day, whereas women need only 90 mcg. Children and teenagers need lower dosages.
Healthy people who follow a well-balanced diet probably get more vitamin K than the recommended intake. Moreover, there hasn’t been established a maximum safe dose of vitamin K. Healthy people can consume much higher amounts than the recommended daily intake.
Why should I eat broccoli?
Besides its high vitamin K content, broccoli is good for you because it’s rich in chlorophyll, protein, fiber, vitamin C, and many other antioxidants. Additionally, broccoli contains traces of many health-promoting minerals, such as calcium, iron, potassium, phosphorus, and zinc.
Due to its great nutritional value, broccoli promotes weight loss!
Broccoli is one of the richest vegetables in vitamin K
Only a few vegetables have more vitamin K than broccoli.
Actually, many foods contain decent amounts of vitamin K. Spinach, kale, chicory greens, lettuce, cabbage, Brussels sprouts, arugula, carrots, green beans, pine nuts, seaweeds, and blueberries are only a few of the richest common foods in vitamin K.
As there are so many foods high in vitamin K, vitamin K deficiency is unlikely, if you follow a healthy, well-balanced diet.