Sources
| Food | Serving Size | Vitamin K1 Microgram (μg) | Food | Serving Size | Vitamin K1 Microgram (μg) |
|---|---|---|---|---|---|
| Kale, cooked | 1/2 cup | 531 | Parsley, raw | 1/4 cup | 246 |
| Spinach, cooked | 1/2 cup | 444 | Spinach, raw | 1 cup | 145 |
| Collards, cooked | 1/2 cup | 418 | Collards, raw | 1 cup | 184 |
| Swiss chard, cooked | 1/2 cup | 287 | Swiss chard, raw | 1 cup | 299 |
| Mustard greens, cooked | 1/2 cup | 210 | Mustard greens, raw | 1 cup | 279 |
| Turnip greens, cooked | 1/2 cup | 265 | Turnip greens, raw | 1 cup | 138 |
| Broccoli, cooked | 1 cup | 220 | Broccoli, raw | 1 cup | 89 |
| Brussels sprouts, cooked | 1 cup | 219 | Endive, raw | 1 cup | 116 |
| Cabbage, cooked | 1/2 cup | 82 | Green leaf lettuce | 1 cup | 71 |
| Asparagus | 4 spears | 48 | Romaine lettuce, raw | 1 cup | 57 |
| Table from "Important information to know when you are taking: Warfarin (Coumadin) and Vitamin K", Clinical Center, National Institutes of Health Drug Nutrient Interaction Task Force. | |||||
Vitamin K1 is found chiefly in leafy green vegetables such as dandelion greens (which contain 778.4 μg per 100 g, or 741% of the recommended daily amount), spinach, swiss chard, and Brassica (e.g. cabbage, kale, cauliflower, broccoli, and brussels sprouts); some fruits, such as avocado, kiwifruit and grapes, are also high in vitamin K. By way of reference, two tablespoons of parsley contain 153% of the recommended daily amount of vitamin K. Some vegetable oils, notably soybean, contain vitamin K, but at levels that would require relatively large calorific consumption to meet the USDA-recommended levels. Colonic bacteria synthesize a significant portion of humans' vitamin K needs; newborns often receive a vitamin K shot at birth to tide them over until their colons become colonized at five to seven days of age.
Phylloquinone's tight binding to thylakoid membranes in chloroplasts makes it less bioavailable. For example, cooked spinach has a 5% bioavailability of phylloquinone. However, fat added to it increases bioavailability to 13% due to the increased solubility of vitamin K in fat.
| Food 3 ½ ounce portion | Microgram (μg) | Proportion of vitamin K2 | Food 3 ½ ounce portion | Microgram (μg) | Proportion of vitamin K2 |
|---|---|---|---|---|---|
| Natto, cooked | 1,103.4 | (90% MK-7, 10% other MK) | Chicken Leg | 8.5 | (100% MK-4) |
| Goose liver pâté | 369.0 | (100% MK-4) | Ground beef (medium fat) | 8.1 | (100% MK-4) |
| Hard cheeses (Dutch Gouda style), raw | 76.3 | (6% MK-4, 94% other MK) | Chicken liver (braised) | 6.7 | (100% MK-4) |
| Soft cheeses (French Brie style) | 56.5 | (6.5 MK-4, 93.5% other MK | Hot dog | 5.7 | (100% MK-4) |
| Egg yolk, (Netherlands) | 32.1 | (98% MK-4, 2% other MK) | Bacon | 5.6 | (100% MK-4) |
| Goose leg | 31.0 | (100% MK-4) | Calf’s liver (pan-fried) | 6.0 | (100% MK-4) |
| Egg yolk (U.S.) | 15.5 | (100% MK-4) | Sauerkraut | 4.8 | (100% MK-4) |
| Butter | 15.0 | (100% MK-4) | Whole milk | 1.0 | (100% MK-4) |
| Chicken liver (raw) | 14.1 | (100% MK-4) | Salmon (Alaska, Coho, Sockeye, Chum and King wild (raw)) | 0.5 | (100% MK-4) |
| Chicken liver (pan-fried) | 12.6 | (100% MK-4) | Cow’s liver (pan-fried) | 0.4 | (100% MK-4) |
| Cheddar cheese (U.S.) | 10.2 | (6% MK-4, 94% other MK) | Egg white | 0.4 | (100% MK-4) |
| Meat franks | 9.8 | (100% MK-4) | Skim milk | 0.0 | |
| Chicken breast | 8.9 | (100% MK-4) | |||
| Table from "Rhéaume-Bleue, Kate. “Vitamin K2 and the Calcium Paradox” John Wiley & Sons Canada, Ltd., 2012, p. 66-67. | |||||
Vitamin K2 (menaquinone-4) is synthesized by animal tissues and is found in meat, eggs, and dairy products. Menaquinone-7 is synthesized by bacteria during fermentation and is found in fermented soybeans (natto). In natto, none of the vitamin K is from menaquinone-4, and in cheese only 2–7% is.
Read more about this topic: Vitamin K
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