Foods high in vitamin K (per serving)
100 whole foods ranked by vitamin K per common serving, from USDA FoodData Central. Parsley leads with 984 µg per 1 cup chopped (820% of the Daily Value), followed by Spinach, cooked (888 µg) and Mustard greens, cooked (830 µg).
Vitamin K is needed for blood clotting and bone metabolism. The Daily Value is 120 µg. Leafy greens (kale, spinach, collards), broccoli and Brussels sprouts contain very large amounts. People on warfarin should keep intake consistent.
Top 10 at a glance
Top 10 foods highest in vitamin K
- Parsley, fresh1 cup chopped (60 g) · 22 kcal984 µg820% DV
- Spinach, cooked (boiled, drained, without salt)1 cup (180 g) · 41 kcal888 µg740% DV
- Mustard greens, cooked (boiled, drained, without salt)1 cup, chopped (140 g) · 36 kcal830 µg692% DV
- Collards, cooked (boiled, drained, without salt)1 cup, chopped (190 g) · 63 kcal773 µg644% DV
- Beet greens, cooked (boiled, drained, without salt)1 cup (1" pieces) (144 g) · 39 kcal697 µg581% DV
- Dandelion greens, cooked (boiled, drained, without salt)1 cup, chopped (105 g) · 35 kcal579 µg482% DV
- Chard, swiss (cooked, boiled, drained, without salt)1 cup, chopped (175 g) · 35 kcal573 µg477% DV
- Turnip greens, cooked (boiled, drained, without salt)1 cup, chopped (144 g) · 29 kcal529 µg441% DV
- New Zealand spinach, cooked (boiled, drained, without salt)1 cup, chopped (180 g) · 22 kcal526 µg438% DV
- Cress, garden (cooked, boiled, drained, without salt)1 cup (135 g) · 31 kcal518 µg431% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 120 µg.
| # | Food | Group | Serving | Vitamin K (µg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Parsley, fresh | Vegetables | 1 cup chopped (60 g) | 984 | 1,640 | 22 | |
| 2 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 888 | 494 | 41 | |
| 3 | Mustard greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (140 g) | 830 | 593 | 36 | |
| 4 | Collards, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (190 g) | 773 | 407 | 63 | |
| 5 | Beet greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (144 g) | 697 | 484 | 39 | |
| 6 | Dandelion greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (105 g) | 579 | 551 | 35 | |
| 7 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped (175 g) | 573 | 327 | 35 | |
| 8 | Turnip greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (144 g) | 529 | 368 | 29 | |
| 9 | New Zealand spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (180 g) | 526 | 292 | 22 | |
| 10 | Cress, garden (cooked, boiled, drained, without salt) | Vegetables | 1 cup (135 g) | 518 | 383 | 31 | |
| 11 | Kale, cooked (boiled, drained, without salt) | Vegetables | 1 cup (118 g) | 494 | 418 | 42 | |
| 12 | Escarole, cooked (boiled, drained, no salt added) | Vegetables | 1 cup (150 g) | 318 | 212 | 22 | |
| 13 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (155 g) | 300 | 194 | 65 | |
| 14 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 254 | 141 | 63 | |
| 15 | Broccoli raab, cooked | Vegetables | 1 NLEA serving (85 g) | 218 | 256 | 21 | |
| 16 | Onions, spring or scallions (raw) | Vegetables | 1 cup, chopped (100 g) | 207 | 207 | 32 | |
| 17 | Spinach souffle | Vegetables | 1 cup (136 g) | 172 | 126 | 234 | |
| 18 | Asparagus, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 144 | 80 | 32 | |
| 19 | Onions, young green (tops only) | Vegetables | 1 cup chopped (71 g) | 111 | 156 | 19 | |
| 20 | Radicchio, raw | Vegetables | 1 cup, shredded (40 g) | 102 | 255 | 9 | |
| 21 | Watercress, raw | Vegetables | 1 cup, chopped (34 g) | 85 | 250 | 4 | |
| 22 | Cabbage, cooked (boiled, drained, without salt) | Vegetables | 0.5 cup, shredded (75 g) | 81.5 | 109 | 17 | |
| 23 | Broccoli, chinese (cooked) | Vegetables | 1 cup (88 g) | 74.6 | 84.8 | 19 | |
| 24 | Soybeans, mature seeds (sprouted, cooked, steamed) | Vegetables | 1 cup (94 g) | 66.4 | 70.6 | 76 | |
| 25 | Beans, snap (green, frozen, all styles, microwaved) | Vegetables | 1 cup (111 g) | 64 | 57.7 | 37 | |
| 26 | Celeriac, raw | Vegetables | 1 cup (156 g) | 64 | 41 | 66 | |
| 27 | Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded (170 g) | 57.8 | 34 | 20 | |
| 28 | Endive, raw | Vegetables | 0.5 cup, chopped (25 g) | 57.8 | 231 | 4 | |
| 29 | Celery, cooked (boiled, drained, without salt) | Vegetables | 1 cup, diced (150 g) | 56.7 | 37.8 | 27 | |
| 30 | Lettuce, butterhead (raw) | Vegetables | 1 cup, shredded or chopped (55 g) | 56.3 | 102 | 7 | |
| 31 | Fennel, bulb (raw) | Vegetables | 1 cup, sliced (87 g) | 54.6 | 62.8 | 27 | |
| 32 | Beans, fava (in pod, raw) | Vegetables | 1 cup (126 g) | 51.5 | 40.9 | 111 | |
| 33 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 48.3 | 30.2 | 83 | |
| 34 | Cabbage, savoy (raw) | Vegetables | 1 cup, shredded (70 g) | 48.2 | 68.8 | 19 | |
| 35 | Lettuce, cos or romaine (raw) | Vegetables | 1 cup shredded (47 g) | 47.9 | 102 | 8 | |
| 36 | Pomegranates, raw | Fruits | 1 pomegranate (4" dia) (282 g) | 46.2 | 16.4 | 234 | |
| 37 | Okra, frozen (cooked, boiled, drained, without salt) | Vegetables | 0.5 cup slices (92 g) | 44 | 47.8 | 27 | |
| 38 | Lettuce, green leaf (raw) | Vegetables | 1 cup shredded (36 g) | 42.7 | 118 | 5 | |
| 39 | Plantains, yellow (raw) | Fruits | 1 cup, sliced (148 g) | 42.6 | 28.8 | 181 | |
| 40 | Avocados, raw (all commercial varieties) | Fruits | 1 avocado, NS as to Florida or California (201 g) | 42.2 | 21 | 322 | |
| 41 | Leeks, (bulb and lower leaf-portion) (raw) | Vegetables | 1 cup (89 g) | 41.8 | 47 | 54 | |
| 42 | Peas, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 41.4 | 25.9 | 134 | |
| 43 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 41.4 | 26.7 | 188 | |
| 44 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 37 | 24 | 209 | |
| 45 | Cabbage, red (cooked, boiled, drained, without salt) | Vegetables | 0.5 cup, shredded (75 g) | 35.7 | 47.6 | 22 | |
| 46 | Mung beans, mature seeds (sprouted, raw) | Vegetables | 1 cup (104 g) | 34.3 | 33 | 31 | |
| 47 | Cabbage, chinese (pe-tsai) (raw) | Vegetables | 1 cup, shredded (76 g) | 32.6 | 42.9 | 12 | |
| 48 | Parsnips, raw | Vegetables | 1 cup slices (133 g) | 29.9 | 22.5 | 100 | |
| 49 | Blackberries, frozen (unsweetened) | Fruits | 1 cup, unthawed (151 g) | 29.9 | 19.8 | 97 | |
| 50 | Cowpeas, young pods with seeds (raw) | Vegetables | 1 cup (94 g) | 29.6 | 31.5 | 41 | |
| 51 | Blueberries, raw | Fruits | 1 cup (148 g) | 28.6 | 19.3 | 84 | |
| 52 | Kiwifruit, green (raw) | Fruits | 1 fruit (2" dia) (69 g) | 27.8 | 40.3 | 42 | |
| 53 | Peppers, sweet (green, sauteed) | Vegetables | 1 cup chopped (115 g) | 24.5 | 21.3 | 133 | |
| 54 | Grapes, red or green (European type (such as Thompson seedless), raw) | Fruits | 1 cup (151 g) | 22 | 14.6 | 104 | |
| 55 | Peas and onions, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 21.8 | 12.1 | 81 | |
| 56 | Cauliflower, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (180 g) | 21.4 | 11.9 | 34 | |
| 57 | Vegetables, mixed (frozen, cooked, boiled, drained, without salt) | Vegetables | 0.5 cup (91 g) | 21.4 | 23.5 | 59 | |
| 58 | Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (168 g) | 21.2 | 12.6 | 76 | |
| 59 | Lettuce, red leaf (raw) | Vegetables | 1 cup shredded (28 g) | 20.5 | 73.2 | 4 | |
| 60 | Carrots, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced (146 g) | 19.9 | 13.6 | 54 | |
| 61 | Onions, yellow (sauteed) | Vegetables | 1 cup chopped (87 g) | 18.8 | 21.6 | 107 | |
| 62 | Tomatoes, green (raw) | Vegetables | 1 cup (180 g) | 18.2 | 10.1 | 41 | |
| 63 | Naranjilla (lulo) pulp, frozen (unsweetened) | Fruits | 1 cup thawed (120 g) | 17.5 | 14.6 | 30 | |
| 64 | Plums, dried (prunes) (uncooked) | Fruits | 1 oz (28 g) | 16.9 | 59.5 | 68 | |
| 65 | Peppers, jalapeno (raw) | Vegetables | 1 cup, sliced (90 g) | 16.6 | 18.5 | 26 | |
| 66 | Peas and carrots, frozen (cooked, boiled, drained, without salt) | Vegetables | 0.5 cup (80 g) | 15 | 18.8 | 38 | |
| 67 | Beef, round (top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 14.9 | 17.5 | 157 | |
| 68 | Lettuce, iceberg (raw) | Vegetables | 1 cup shredded (72 g) | 14.8 | 20.5 | 10 | |
| 69 | Mangos, raw | Fruits | 1 fruit without refuse (336 g) | 14.1 | 4.2 | 202 | |
| 70 | Grapes, american type (slip skin) (raw) | Fruits | 1 cup (92 g) | 13.4 | 14.6 | 62 | |
| 71 | Cauliflower, green (raw) | Vegetables | 1 cup (64 g) | 12.9 | 20.2 | 20 | |
| 72 | Peppers, serrano (raw) | Vegetables | 1 cup, chopped (105 g) | 12.4 | 11.8 | 34 | |
| 73 | Currants, red and white (raw) | Fruits | 1 cup (112 g) | 12.3 | 11 | 63 | |
| 74 | Pepper, banana (raw) | Vegetables | 1 cup (124 g) | 11.8 | 9.5 | 33 | |
| 75 | Tomatoes, red (ripe, raw) | Vegetables | 1 cup cherry tomatoes (149 g) | 11.8 | 7.9 | 27 | |
| 76 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | Vegetables | 1 cup (170 g) | 10.5 | 6.2 | 209 | |
| 77 | Squash, summer (crookneck and straightneck, frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup slices (192 g) | 10.4 | 5.4 | 48 | |
| 78 | Alfalfa seeds, sprouted (raw) | Vegetables | 1 cup (33 g) | 10.1 | 30.5 | 8 | |
| 79 | Nuts, cashew nuts (oil roasted, without salt added) | Nuts and seeds | 1 oz (18 kernels) (28 g) | 9.8 | 34.7 | 164 | |
| 80 | Peas, split (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (196 g) | 9.8 | 5 | 231 | |
| 81 | Raspberries, raw | Fruits | 1 cup (123 g) | 9.6 | 7.8 | 64 | |
| 82 | Cucumber, peeled (raw) | Vegetables | 1 cup, pared, chopped (133 g) | 9.6 | 7.2 | 13 | |
| 83 | Pears, raw (bosc) | Fruits | 1 medium (179 g) | 9.3 | 5.2 | 120 | |
| 84 | Beans, great northern (mature seeds, canned, low sodium) | Legumes | 1 cup (262 g) | 7.9 | 3 | 299 | |
| 85 | Beans, white (mature seeds, canned) | Legumes | 1 cup (262 g) | 7.6 | 2.9 | 299 | |
| 86 | Beans, navy (mature seeds, canned) | Legumes | 1 cup (262 g) | 7.6 | 2.9 | 296 | |
| 87 | Soymilk, original and vanilla (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 7.3 | 3 | 104 | |
| 88 | Sweet potato, cooked (boiled, without skin) | Vegetables | 1 cup, mashed (328 g) | 6.9 | 2.1 | 249 | |
| 89 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (164 g) | 6.6 | 4 | 269 | |
| 90 | Tomatoes, crushed (canned) | Vegetables | 0.5 cup (121 g) | 6.4 | 5.3 | 39 | |
| 91 | Beans, pink (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (169 g) | 6.3 | 3.7 | 252 | |
| 92 | Potatoes, red (flesh and skin, raw) | Vegetables | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 6.2 | 2.9 | 149 | |
| 93 | Fish, tuna (white, canned in oil, drained solids) | Fish and seafood | 3 oz (85 g) | 5.9 | 6.9 | 158 | |
| 94 | Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 5.6 | 2.3 | 68 | |
| 95 | Apples, raw (red delicious, with skin) | Fruits | 1 medium (212 g) | 5.5 | 2.6 | 125 | |
| 96 | Cranberries, raw | Fruits | 1 cup, chopped (110 g) | 5.5 | 5 | 51 | |
| 97 | Pears, asian (raw) | Fruits | 1 fruit 2-1/4" high x 2-1/2" dia (122 g) | 5.5 | 4.5 | 51 | |
| 98 | Vermicelli, made from soy | Legumes | 1 cup (140 g) | 5.3 | 3.8 | 463 | |
| 99 | Plantains, green (boiled) | Fruits | 1 cup (137 g) | 5.2 | 3.8 | 166 | |
| 100 | Hummus, commercial | Legumes | 2 tbsp (30 g) | 5.2 | 17.2 | 71 |
Vitamin K by food group
The best vitamin K sources within each group.
Fruits (41)
- Pomegranates, raw · 46.2 µg per 1 pomegranate (4" dia)
- Plantains, yellow (raw) · 42.6 µg per 1 cup, sliced
- Avocados, raw (all commercial varieties) · 42.2 µg per 1 avocado, NS as to Florida or California
- Blackberries, frozen (unsweetened) · 29.9 µg per 1 cup, unthawed
- Blueberries, raw · 28.6 µg per 1 cup
- Kiwifruit, green (raw) · 27.8 µg per 1 fruit (2" dia)
Vegetables (50)
- Parsley, fresh · 984 µg per 1 cup chopped
- Spinach, cooked (boiled, drained, without salt) · 888 µg per 1 cup
- Mustard greens, cooked (boiled, drained, without salt) · 830 µg per 1 cup, chopped
- Collards, cooked (boiled, drained, without salt) · 773 µg per 1 cup, chopped
- Beet greens, cooked (boiled, drained, without salt) · 697 µg per 1 cup (1" pieces)
- Dandelion greens, cooked (boiled, drained, without salt) · 579 µg per 1 cup, chopped
Legumes (27)
- Soybeans, mature cooked (boiled, without salt) · 33 µg per 1 cup
- Peas, split (mature seeds, cooked, boiled, without salt) · 9.8 µg per 1 cup
- Beans, great northern (mature seeds, canned, low sodium) · 7.9 µg per 1 cup
- Beans, white (mature seeds, canned) · 7.6 µg per 1 cup
- Beans, navy (mature seeds, canned) · 7.6 µg per 1 cup
- Soymilk, original and vanilla (with added calcium, vitamins A and D) · 7.3 µg per 1 cup
Nuts and seeds (9)
- Nuts, cashew nuts (oil roasted, without salt added) · 9.8 µg per 1 oz (18 kernels)
- Nuts, hazelnuts or filberts · 4 µg per 1 oz (21 whole kernels)
- Nuts, pistachio nuts (dry roasted, without salt added) · 3.7 µg per 1 oz (49 kernels)
- Nuts, mixed nuts (dry roasted, with peanuts, without salt added) · 3.4 µg per 1 oz
- Nuts, chestnuts (european, roasted) · 2.2 µg per 1 oz
- Seeds, pumpkin and squash seed kernels (dried) · 2.1 µg per 1 oz
Grains (9)
- Buckwheat groats, roasted (cooked) · 3.2 µg per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 1.6 µg per 1 cup
- Barley, pearled (cooked) · 1.3 µg per 1 cup
- Bulgur, cooked · 0.9 µg per 1 cup
- Wild rice, cooked · 0.8 µg per 1 cup
- Pasta, whole-wheat (cooked) · 0.7 µg per 1 cup spaghetti not packed
Fish and seafood (11)
- Fish, tuna (white, canned in oil, drained solids) · 5.9 µg per 3 oz
- Fish, fish sticks (frozen, prepared) · 4 µg per 3 oz
- Fish, sardine (Atlantic, canned in oil, drained solids with bone) · 2.2 µg per 3 oz
- Fish, catfish (channel, farmed, cooked, dry heat) · 2.1 µg per 3 oz
- Mollusks, oyster (eastern, wild, cooked, moist heat) · 1.7 µg per 3 oz
- Fish, tilapia (cooked, dry heat) · 0.8 µg per 3 oz
Meat and poultry (34)
- Beef, round (top round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled) · 14.9 µg per 3 oz
- Lamb, shoulder (whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) · 4.8 µg per 3 oz
- Lamb, ground (cooked, broiled) · 4.5 µg per 3 oz
- Lamb, rib (separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled) · 4.5 µg per 3 oz
- Goose, domesticated (meat and skin, cooked, roasted) · 4.3 µg per 3 oz
- Duck, domesticated (meat and skin, cooked, roasted) · 4.3 µg per 3 oz
Dairy and eggs (16)
- Cheese, cottage (with vegetables) · 3.1 µg per 1 oz
- Egg, whole (cooked, omelet) · 2.7 µg per 1 large
- Butter, without salt · 1 µg per 1 tbsp
- Cheese, goat (hard type) · 0.9 µg per 1 oz
- Cheese, gruyere · 0.8 µg per 1 oz
- Cheese, low-sodium (cheddar or colby) · 0.8 µg per 1 oz
Vitamin K in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for vitamin K is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in vitamin K?
Among whole foods in the USDA database, Parsley, fresh has the most vitamin K per serving: 984 µg per 1 cup chopped (820% of the Daily Value). Per 100 g it contains 1,640 µg.
Which fruit has the most vitamin K?
Pomegranates, raw, with 46.2 µg per 1 pomegranate (4" dia) (38% of the Daily Value). See the full list of fruits high in vitamin K below.
Which vegetable has the most vitamin K?
Parsley, fresh, with 984 µg per 1 cup chopped (820% of the Daily Value). See the full list of vegetables high in vitamin K below.
How much vitamin K do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 120 µg of vitamin K for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in vitamin K?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 53 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in Vitamin C
- Foods high in Vitamin D
- Foods high in Vitamin B12
- Foods high in Vitamin A
- Foods high in Vitamin E
- Foods high in Vitamin B6
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.