13 Healthy Foods That Are High in Vitamin K

Vitamin K is a fat-soluble vitamin, but your body treats it a bit differently than other fat-soluble vitamins (A, D, and E). Rather than being stored in fat tissue, excess vitamin K is broken down quickly and leaves the body through your urine. This makes toxicity less likely, but it also means you need to pay special attention to eating enough daily to get what you need.

Vitamin K is mostly found in leafy green vegetables. In fact, a single serving of some leafy greens can supply some people with almost all they need for an entire day. But there are other significant sources of the vitamin that can help you meet your daily needs.

What is vitamin K, and what does it do?

Vitamin K is an essential vitamin that helps your blood clot properly and promotes healthy bones - to name just a few of its important roles (more on these below). Many people talk about vitamin K as a single vitamin. But it's actually several different compounds that can be broken down into:

• Vitamin K1 (phylloquinone): This makes up most of the vitamin K found in people's diets. It's mainly in plant-based foods.

• Vitamin K2 (menaquinones): This family of compounds is mostly in animal products and fermented foods. But the bacteria in your gut can also make menaquinones, which is yet another reason to prioritize gut health.

• Vitamin K3 (menadione): This is a synthetic (lab-made) form of vitamin K that's typically only used for animals.

Foods high in vitamin K

Eating vegetables is one of the best ways to get vitamin K in your diet. But there are some other options to help you meet your needs that can also be part of a nutritious diet. Here are 13 foods that are high in vitamin K.

1. Leafy green vegetables

Green, leafy vegetables are one of the richest sources of vitamin K. These include:

• Kale

• Spinach

• Collard greens

• Turnip greens

• Beet greens

• Mustard greens

• Cabbage

Cooked turnip greens and cooked collard greens contain the most vitamin K compared with other leafy greens (265 mcg and 387 mcg in just ½ cup). Though raw spinach also packs a lot of vitamin K - about 145 mcg per cup. That's more than the full amount that an adult needs in an entire day. (We'll get into specific vitamin K recommendations below.)

2. Cruciferous vegetables

Vitamin K isn't limited to leafy greens, however. Other greens, like broccoli and Brussels sprouts, are also rich in the vitamin. In fact, Brussels sprouts are loaded, offering 156 mcg per cup. And broccoli contains about half that at 77.5 mcg per cup.

3. Avocado

Avocados are another good source of vitamin K, offering around 32 mcg per average-sized fruit - and they go with almost everything. Avocados are also rich in healthy monounsaturated fats, which can help you absorb the fat-soluble vitamin K. Add some sliced avocado to a leafy green salad for a vitamin K boost.

4. Tuna

Tuna can offer some vitamin K, but there's a catch: You have to get the tuna that's canned in oil, like olive oil. That's because most of the vitamin comes from the oil, not the fish. One can of tuna has 12.3 mcg of vitamin K, which isn't as much as leafy greens but can definitely contribute to your overall intake when eaten with other foods high in vitamin K.

5. Natto

Natto is made from fermented soybeans. It's a traditional probiotic-rich food commonly eaten in Japan. Natto is among the top foods high in vitamin K - in particular, vitamin K2. In fact, 3 oz of natto (around ½ cup) contains 850 mcg of vitamin K, which is more than seven times the daily recommended amount.

According to one study, regular natto intake was related to slower bone loss in women who had gone through menopause. Scientists think this may have to do with the food's vitamin K and isoflavone content (plant chemicals with anti-inflammatory and antioxidant properties).

6. Berries

Fruit doesn't have as much vitamin K as some of the other options on the list, but it can add up if you eat it with other vitamin K-rich foods. Blackberries and blueberries have 28.5 mcg per cup.

For optimal absorption, try adding berries and some cashews to a small cup of full-fat yogurt.

7. Figs

Figs are a versatile fruit that are tasty on their own and easy to mix in with salads and cheeses. A cup of dried figs has over 23.2 mcg of vitamin K.

8. Pomegranate

Pomegranates have small seeds that pack a big nutrient punch. A ½ cup of pomegranate seeds and their juice contain over 14 mcg of vitamin K. Pomegranates also have a lot of polyphenols, which have antioxidant and anti-inflammatory effects.

9. Soybeans

Soybeans are another significant source of vitamin K. A cup of the cooked legumes has 47.2 mcg. Stick to soybeans instead of soybean oil. While soybean oil is higher in vitamin K than other types of vegetable oil, it's stripped of nutrients found in soybeans, like protein, fiber, and other vitamins and minerals.

10. Cashews

Cashews have 9.6 mcg of vitamin K per ounce, which is about 18 whole pieces. They're also rich in healthy fats, which help you absorb the vitamin K. While cashews don't have as much vitamin K as some of the other sources, they make a great salad topper or on-the-go snack.

11. Chicken breast

Most meats are a good source of vitamin K2, though chicken breast contains more of the nutrient compared to other animal products. On its own, 3 oz of rotisserie chicken provides 13 mcg of vitamin K. And eating it in a salad with other foods high in vitamin K - think a leafy green salad - can help you meet your daily goals.

12. Cheese and milk

Vitamin K content in cheese can vary depending on the type, level of processing, and fat content. According to a study, hard cheeses like Emmental, Gouda, and Danish blue cheese can contain between 43 mcg and 73 mcg of vitamin K2.

Other research suggests that full-fat cheese and other dairy products like milk are higher in vitamin K than low-fat versions.

13. Eggs

Similar to other animal products, eggs are an example of a vitamin K2 food. Eating two eggs can provide over 5 mcg of vitamin K. Beyond that, eggs are easy to mix in with other nutritious foods rich in vitamin K. Try eating a side of leafy greens or making an omelet with spinach or kale for a vitamin K powerhouse.

What are the benefits of vitamin K?

Your body needs vitamin K to help make proteins that are crucial for your health. There are a range of benefits of vitamin K, including:

• Blood clotting: One of the main roles of vitamin K is helping your blood clot properly and preventing excessive bleeding.

• Bone health: Vitamin K supports strong bones and possibly lowers the risk of fractures.

• Artery and heart health: Scientists are looking at whether vitamin K levels have an impact on heart disease. It may help prevent the hardening of arteries.

• Brain health: Scientists think the nutrients in leafy vegetables - like vitamin K - may help protect brain health.

• Insulin sensitivity: Some research suggests that vitamin K may improve insulin sensitivity 2 hours after taking an oral glucose tolerance test (when a higher intake of vitamin K1 is consumed before the test). But more research is needed in this area.

Symptoms and causes of a vitamin K deficiency

Symptoms of vitamin K deficiency usually have to do with problems with blood clotting. Problems with blood clotting often show up as easy bruising and nosebleeds.

Vitamin K deficiencies aren't common. But they can develop in certain people, usually those who have health conditions that can negatively affect the way the body absorbs food and nutrients. Some examples include:

• Celiac disease

• Ulcerative colitis

• Short bowel syndrome

• Cystic fibrosis

People who have gone through bariatric (weight-loss) surgery may also have low vitamin K and need a vitamin K supplement. But, for most people, it's better to get the vitamin from food.

How much vitamin K do you need?

Your vitamin K needs largely depend on your age and sex.

To put this into perspective, an adult female can get enough vitamin K by topping a cup of raw kale with half an avocado (for a total of about 95 mcg). An adult male would need to add a can of tuna and 2 oz of cashews to the kale (for a total of about 128 mcg).

Can you have too much vitamin K?

Yes, it's possible to get too much vitamin K. But your body is able to flush out any extra vitamin K pretty quickly. So, even if you take in more than you need, you probably won't experience any negative health effects from it. In fact, because of this low risk of toxicity, there's no official upper limit for vitamin K.

That said, if you take warfarin (Coumadin) - a blood thinner - it's important to make sure you stay consistent with your vitamin K food intake. Suddenly increasing or decreasing vitamin K-rich foods can change how your medication works.

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