Foods high in vitamin K
This list shows the 40 foods with the highest vitamin K content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by vitamin K per 100 g
| # | Food | vitamin K | % NRV | kcal |
|---|---|---|---|---|
| 1 | Curly kale raw | 1,139 µg | 1519 % | 53 |
| 2 | Chard/leaf beet, stewed | 883 µg | 1177 % | 18 |
| 3 | Chard/leaf beet, boiled | 883 µg | 1177 % | 16 |
| 4 | Chard/leaf beet, raw | 830 µg | 1107 % | 17 |
| 5 | Dandelion raw | 778 µg | 1037 % | 34 |
| 6 | Parsley leaf raw | 576 µg | 768 % | 33 |
| 7 | Spinach stewed | 549 µg | 732 % | 22 |
| 8 | Garden cress raw | 542 µg | 723 % | 31 |
| 9 | Stinging nettle raw | 499 µg | 665 % | 46 |
| 10 | Stinging nettle boiled | 484 µg | 645 % | 43 |
| 11 | Spinach deep-frozen | 480 µg | 640 % | 20 |
| 12 | Spinach | 456 µg | 608 % | 18 |
| 13 | Chinese spinach raw | 456 µg | 608 % | 20 |
| 14 | New Zealand spinach raw | 456 µg | 608 % | 15 |
| 15 | Basil raw | 415 µg | 553 % | 23 |
| 16 | Purslane raw | 381 µg | 508 % | 14 |
| 17 | Chives raw | 375 µg | 500 % | 29 |
| 18 | Grapeseed oil | 280 µg | 373 % | 900 |
| 19 | Radicchio/red Italian chicory, raw | 255 µg | 340 % | 20 |
| 20 | Broccoli deep-frozen | 208 µg | 277 % | 31 |
| 21 | Brussels sprouts deep-frozen | 207 µg | 276 % | 45 |
| 22 | Brussels sprouts stewed | 190 µg | 253 % | 41 |
| 23 | Soya oil | 188 µg | 251 % | 900 |
| 24 | Poppy seed oil | 188 µg | 251 % | 900 |
| 25 | Broccoli | 187 µg | 249 % | 35 |
| 26 | Brussels sprouts | 186 µg | 248 % | 40 |
| 27 | Brussels sprouts boiled | 175 µg | 233 % | 47 |
| 28 | Chickpea flour | 170 µg | 227 % | 322 |
| 29 | Pea flour | 170 µg | 227 % | 280 |
| 30 | Mirepoix raw | 170 µg | 227 % | 33 |
| 31 | Seasoned salt/herb salt | 156 µg | 208 % | 37 |
| 32 | Pesto (green) | 150 µg | 200 % | 542 |
| 33 | Turnip tops/greens, raw | 129 µg | 172 % | 18 |
| 34 | Rocket (arugula) | 129 µg | 172 % | 21 |
| 35 | Witloof chicory stewed | 123 µg | 164 % | 21 |
| 36 | Rapeseed oil | 121 µg | 161 % | 900 |
| 37 | Linseed oil | 121 µg | 161 % | 900 |
| 38 | Hemp oil | 121 µg | 161 % | 900 |
| 39 | Looseleaf lettuce raw | 116 µg | 155 % | 15 |
| 40 | Corn salad (lamb's lettuce) | 116 µg | 155 % | 18 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most vitamin K?
According to the BLS 4.0, Curly kale raw leads with 1,139 µg per 100 grams, followed by Chard/leaf beet, stewed (883 µg) and Chard/leaf beet, boiled (883 µg).
How much vitamin K per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 75 µg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
More lists
- Foods high in protein
- Foods high in fiber
- Foods high in vitamin D
- Foods high in vitamin C
- Foods high in vitamin B12
- Foods high in vitamin A
- Foods high in vitamin E
- Foods high in folate
- Foods high in calcium
- Foods high in iron
- Foods high in magnesium
- Foods high in potassium
- Foods high in zinc
- Foods high in iodine
- Healthy foods
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