Broccoli is the richest common food in vitamin K.

Broccoli is the richest common food in vitamin K. It can help us meet our daily needs. Just a small serving can provide the recommended daily intake!

Is broccoli rich in vitamin K?

Broccoli is particularly rich in vitamin K. Raw broccoli has about 100 mcg of vitamin K per 100g, or 112% of the Daily Value (DV).

A cup of chopped raw broccoli has 93 mcg of vitamin K. Hence, it provides more vitamin K than the recommended daily intake! A large bunch of broccoli provides up to 620 mcg of vitamin K.[1]

In fact, cooked broccoli has a higher vitamin K content than raw broccoli. Cooked broccoli has 141 mcg of vitamin K per 100g. It has 41% more vitamin K than raw broccoli.

A cup of boiled broccoli has 110 mcg of vitamin K. This amount is almost 92% of the DV.

Vitamin K is a fat-soluble vitamin. It doesn’t dissolve in water.

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, dietary fiber, vitamin C, and many other antioxidants. Additionally, broccoli contains traces of many health-promoting minerals, such as calcium, iron, potassium, phosphorus, and zinc.

Furthermore, broccoli promotes weight loss!

Common foods high in vitamin K

Many foods contain high amounts of vitamin K. Spinach, 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 rather unlikely, if you follow a healthy, well-balanced diet.

Sources:

  1. A 2018 study of St John’s Innovation Centre, Cambridge: Effects of Polyphenol-Rich Foods on Human Health
  2. A 2018 study of Chungbuk National University: Effect of different cooking methods on the content of vitamins and true retention in selected vegetables