Vitamin K foods mainly include dark green leafy vegetables such as broccoli, Brussels sprouts, and spinach. In addition to being found in foods, vitamin K is also produced by good bacteria in the gut and absorbed in the intestines along with dietary fats.

Vitamin K plays an essential role in blood clotting, helping to prevent bleeding. It also supports wound healing and bone mineralization and may help reduce the risk of certain cancers and heart disease.

Foods rich in vitamin K do not lose their nutrient content when cooked, since vitamin K is stable and not destroyed by normal cooking methods.

wooden serving board with vitamin K-rich foods

Foods high in vitamin K

The following table shows the amount of vitamin K found in 100 grams of the vitamin K-rich foods:

Food	Vitamin K (mcg per 100 g)
1. Parsley	1640 mcg
2. Cooked Brussels sprouts	590 mcg
3. Kale	419 mcg
4. Raw spinach	400 mcg
5. Cooked cauliflower	300 mcg
6. Cooked broccoli	292 mcg
7. Lettuce	211 mcg
8. Raw carrot	145 mcg
9. Cooked Swiss chard	140 mcg
10. Soybean oil	123 mcg
11. Arugula	109 mcg
12. Cucumber	77 mcg
13. Cabbage	76 mcg
14. Asparagus	57 mcg
15. Boiled egg	48 mcg
16. Green beans	48 mcg
17. Kiwi	41 mcg
18. Avocado	20 mcg
19. Grapes	16 mcg
20. Strawberries	15 mcg
21. Liver	3.3 mcg
22. Chicken	1.2 mcg

For healthy adults, the recommended daily intake of vitamin K is 90 mcg for women and 120 mcg for men.

Healthy recipes

Some easy-to-make, healthy recipes using vitamin K foods include:

1. Spinach omelet

Ingredients

2 eggs;
250 g (about 2 cups) spinach;
½ an onion, chopped;
1 Tbsp olive oil;
Low-fat grated cheese, to taste;
A pinch of salt and pepper.

Directions
Beat the eggs lightly with a fork, then add the roughly chopped spinach leaves, onion, grated cheese, salt, and pepper. Mix well until evenly combined.

Add the olive oil to a skillet over low heat, add the egg mixture, and cook on both sides until firm and lightly golden.

2. Broccoli rice

Ingredients

500 g (about 4 cups) cooked rice;
100 g (about 4 cloves) garlic;
3 Tbsp olive oil;
2 bunches fresh broccoli;
3 L boiling water;
Salt to taste.

Directions
Wash the broccoli, cut into large pieces including stalks and florets, and cook in salted boiling water until tender. Drain and set aside. In a large pan, sauté the garlic in olive oil, add the broccoli, and cook for another 3 minutes. Add the cooked rice and stir until evenly mixed.

3. Cabbage and pineapple salad

Ingredients

500 g (about 4 cups) finely shredded cabbage;
200 g (about 1 cup) diced pineapple;
50 g (about 3 Tbsp) mayonnaise;
70 g (about 4 Tbsp) heavy cream;
½ Tbsp vinegar;
½ Tbsp mustard;
1½ Tbsp sugar;
A pinch of salt.

Directions
Wash the cabbage and let it drain completely. In a bowl, combine the mayonnaise, heavy cream, vinegar, mustard, sugar, and salt. Mix this dressing with the cabbage and pineapple. Chill in the refrigerator for 30 minutes before serving.

Vitamin K Foods: 22 Good Sources of Vitamin K (Plus Recipes)

Foods high in vitamin K

Healthy recipes

1. Spinach omelet

2. Broccoli rice

3. Cabbage and pineapple salad

References