The List of Foods High in Vitamin K

Vitamin K is a fat-soluble vitamin that plays a role in bone mineralization, cell growth and blood clotting. A vitamin K deficiency is rare because the body makes and conserves vitamin K, says the Linus Pauling Institute. There are also a number of food sources. People who take Coumadin–a medication which helps prevent blood clots–may be asked by their doctor to limit the amount of high vitamin K foods in their diet, because those foods can decrease the effectiveness of the medication. The Mayo Clinic suggests talking to the doctor about foods high in vitamin K before making any major changes to the diet.

Vegetables

The adequate daily intake of vitamin K is 120 mcg for men and 90 mcg for women, reports the Linus Pauling Institute. Vegetables high in vitamin K include avocados with 21 mcg; raw broccoli with 154 mcg; brussel sprouts with 140 mcg; cabbage with 149 mcg and green onions with 156 mcg. Green leafy vegetables are a major source of vitamin K, says the Linus Pauling Institute, and it is best to avoid them while on Coumadin. Leafy greens high in vitamin K include collard greens with 440 mcg; endive with 231 mcg; iceberg lettuce with 113 mcg; green leaf lettuce with 174 mcg; kale with 275 mcg; raw parsley with 1640 mcg; spinach with 266 mcg; and cooked turnip greens with 376 mcg. The vitamin K amounts are based on a serving of about 3 1/2 oz.

Meats

According to the Agency of Healthcare Research and Quality, beef liver with 104 mcg of vitamin K per serving and pork liver with 88 mcg of vitamin K per serving, are the only meats high in vitamin K.

Fats

Vegetable oils are another major source of vitamin K in the diet reports the Linus Pauling Institute. Fats high in vitamin K include canola oil with 830 mcg and soybean oil with 200 mcg. The Linus Pauling Institute says hydrogenation may decrease the absorption and effectiveness of vitamin K. The Agency of Healthcare Research and Quality lists margarine with 101 mcg of vitamin K and mayonnaise with 42 mcg of vitamin K as being foods high in vitamin K.

About this Author

Based in Hawaii, Jill Corleone, a registered dietitian, has been writing and lecturing on diet and health for more than 10 years. Her publications include an essay in noninvasive mechanical ventilation, edited by John R. Bach, M.D., and contributions to the monthly newsletter at St. Cloud Regional Medical Center in Florida.