Foods rich in vitamin K

Green smoothie with vitamin K rich foods.
Leafy greens on smoothie to boost your RDI of vitamin K.

The richest foods in vitamin K are dark leafy greens.

Our daily vitamin K needs

The recommended daily intake of vitamin K is 90 mcg for women and 120 mcg for men.

What diet is rich in vitamin K?

If you’re following a whole food plant-based diet, you shouldn’t worry about your daily vitamin K intake. Dark leafy greens are the best dietary sources of vitamin K1.

Furthermore, gut bacteria can convert the abundant (in a healthy vegan diet) vitamin K1 into vitamin K2.

Foods rich in vitamin K

As we previously mentioned, the best sources of vitamin K are leafy greens.

Furthermore, the foods that are particularly rich in vitamin K are collards greens, spinach, parsley, coriander leaf, lambsquarters (known as wild spinach), turnip greens, oregano, basil, marjoram, mustard greens, beet greens, Swiss chard, dandelion, cress, kale, stinging nettles, brussels sprouts, broccoli, onions, and cabbage.

In the table below, you can see the richest foods in vitamin K (mcg of vitamin K per 100g).

DescriptionVitamin K
(mcg)
Basil1,714
Sage1,714
Thyme1,714
Parsley1,640
Coriander leaf1,359
Parsley1,359
Amaranth leaves1,140
Swiss chard830
Dandelion greens778
Collard greens623
Marjoram622
Oregano622
Mustard greens593
Dandelion greens551
Cress542
Spinach541
Turnip greens519
Stinging Nettles499
Lambsquarters494
The richest foods in vitamin K1.

Most noteworthy, vegetables and herbs contain much more than vitamin K. They’re packed with powerful phytochemicals, vitamins, and antioxidants.

Other foods with modest amounts of vitamin K.

Other common foods with modest amounts of vitamin K are sweet potato leaves, chicory greens, lettuce, cabbage, Brussels sprouts, arugula, carrots, green beans, pine nuts, seaweeds like kelp, and blueberries to mention a few.

Additionally, many spices, such as black pepper, red pepper, chili powder, curry powder, paprika, and cayenne, are good dietary sources of vitamin K.