Nutrient guide
Foods high in vitamin K
Cooked leafy greens such as spinach, collards, beet greens, chard and kale contain far more vitamin K than other foods. Here are 15 common foods ranked by vitamin K per serving.
What is vitamin K?
Vitamin K helps the blood clot normally and is involved in building healthy bones.
Most vitamin K in food is vitamin K1 (phylloquinone), found mainly in green leafy vegetables and some plant oils. Smaller amounts of vitamin K2 come from fermented foods and animal foods.
How much vitamin K do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 90 mcg | 120 mcg |
| 31–50 years | 90 mcg | 120 mcg |
| 51 years and older | 90 mcg | 120 mcg |
Type of value: Adequate Intake (AI), used where there is not enough evidence to set an RDA. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Vitamin K in common foods
| Food | Serving | Per serving (mcg) | Per 100 g (mcg) |
|---|---|---|---|
| Spinach (cooked) | ½ cup (90 g) | 444 | 494 |
| Collard greens (cooked) | ½ cup (95 g) | 386 | 407 |
| Beet greens (cooked) | ½ cup (72 g) | 348 | 484 |
| Swiss chard (cooked) | ½ cup (88 g) | 286 | 327 |
| Kale (cooked) | ½ cup (59 g) | 247 | 419 |
| Prunes | 5 pieces (48 g) | 28 | 60 |
| Kiwi | 1 piece (69 g) | 28 | 40 |
| Grapes | 1 cup (151 g) | 22 | 15 |
| Avocado | ½ piece (101 g) | 21 | 21 |
| Edamame (cooked) | ½ cup (78 g) | 21 | 27 |
| Soybeans (cooked) | ½ cup (86 g) | 17 | 19 |
| Canola (rapeseed) oil | 1 tbsp (14 g) | 10 | 71 |
| Roasted cashews | 1 oz (28 g) | 9.8 | 35 |
| Raspberries | 1 cup (123 g) | 9.6 | 7.8 |
| Olive oil | 1 tbsp (14 g) | 8.1 | 60 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Values are vitamin K1 (phylloquinone), the form USDA lists.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 168463, 170407, 170376, 170401, 169238, 168162, 168153, 174683, 171705, 168411, 174271, 172336, 170571, 167755, 171413.
How to see your own vitamin K intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Vitamin K is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much vitamin K do adults need per day?
U.S. reference values for adults are 90 mcg a day for women and 120 mcg for men.
Which foods are highest in vitamin K?
Among the foods in the table, spinach (444 mcg), collard greens (386 mcg), and beet greens (348 mcg) have the most per serving. Per 100 g, the most concentrated are spinach (494 mcg), beet greens (484 mcg), and kale (419 mcg).
How can I track my vitamin K intake?
Log your meals in Track Macro. The free All nutrients view shows vitamin K against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.