Vitamin K Rich Foods
Vitamin K is one of the vital vitamins which plays various roles in the body. It helps to keep your cardiovascular system and bones healthy. 5 Proven Health Benefits of Vitamin K: Dosage,Deficiency and More.
Following are the “32 HIGH VITAMIN K FOODS” which are segregated in different types so that it not only caters to all types of food consumers but also you get enough variety and tastes. Interesting, isn’t it?
Vitamin K Foods List
Vitamin K has 2 bioactive forms: (i) Vitamin K1 (Phylloquinone) and (ii) Vitamin K2 (Menaquinone). Vitamin K1 is mainly found in plant-based foods, especially in green-leafy vegetables whereas vitamin K2 is most prevalent in animal foods and fermented foods. 36 High Vitamin E Foods: Vitamin E Rich Fruits, Nuts, Oil And More
(A) Vitamin K Foods for Vegetarian and Vegan
i) Vitamin K Fruits
Kiwi promotes heart health and strengthens the digestive system. It also has high amounts of vitamin A, vitamin B5, vitamin B3, etc.
Kiwi (100 gm) has 40 mcg vitamin K.
Avocado is good for the heart and digestive system. It is rich in vitamin B2, vitamin B5, vitamin B6 and other micronutrients.
100 gm of Avocado has 21 mcg vitamin K in it.
Blackberries are immensely rich in antioxidants and keep the brain and oral health in check.
Blackberries (100 gm) contain 20 mcg vitamin K.
Blueberries regulate blood pressure, cholesterol levels and it is highly rich in antioxidants, vitamins and minerals.
Blueberries (100 gm) are filled with 19 mcg vitamin K.
Pomegranate has anticancer, anti-inflammatory, antioxidants and heart-protective properties.
100 gm of Pomegranate has 16 mcg vitamin K.
Grapes are full of various vitamins and minerals including vitamin B1, vitamin B2, vitamin B6, etc. It helps to keep the blood sugar levels and cholesterol levels in control.
Grapes (100 gm) contain 15 mcg vitamin K.
7. Red Currant
Red currant boosts the immune system and protects the heart from various diseases.
11 mcg vitamin K is present in 100 gm of red currant.
ii) Vitamin K Vegetables
8. Green Leafy Vegetables
Green leafy vegetables have high amounts of antioxidants, fiber and various micronutrients. Following are some green leafy vegetables with high vitamin K:
- Parsley (100 gm) has 1,640 mcg vitamin K.
- 100 gm of coriander has 1,360 mcg vitamin K.
- Kale (100 gm) is filled with 817 mcg vitamin K.
- Swiss Chard (100 gm) contains 830 mcg vitamin K.
- Mustard Green (100 gm) has 593 mcg vitamin K.
Broccoli has abundant amounts of manganese, magnesium, potassium and other vitamins and minerals. It helps to regulate cholesterol levels and eye health.
Broccoli (100 gm) has 141 mcg vitamin K in it.
10. Brussels Sprouts
Brussels sprouts are a potent source of fiber and different types of micronutrients including vitamin A, fiber, etc. It helps to regulate blood sugar levels as well.
100 gm of brussels sprouts contain 140 mcg vitamin K.
Cabbage improves blood sugar levels, lipid profile and digestion. It is filled with vitamin C, folate, magnesium, manganese, etc.
109 mcg vitamin K is present in cabbage (100 gm).
12. Green Beans
Green Beans are not only rich in vitamin K but also vitamin A and vitamin C.
Beans (100 gm) have 48 mcg vitamin K in it.
Peas are filled with vitamin A, vitamin C, protein, etc.
100 gm of peas are filled with 26 mcg vitamin K.
iii) Vitamin K Rich Legumes
Natto is fermented soybeans which are enormously rich in protein, manganese, iron and copper. It helps to strengthen the immune system, digestive system, heart and bone health.
Natto (100 gm) has 1,103 mcg vitamin K in it.
Soybeans have massive amounts of protein, healthy fats and fiber.
100 gm of soybeans has 33 mcg vitamin K. 10 High Protein Foods:Non-vegetarian and Vegetarian
16. Sprouted Mung Beans
Sprouted Mung Beans contain calcium, protein, manganese, magnesium and many other vitamins and minerals.
Sprouted Mung Beans (100 gm) contain 23 mcg vitamin K.
Chickpeas have high amounts of vitamin A, PUFA (Polyunsaturated Fatty Acid), magnesium, etc.
9 mcg vitamin K is present in chickpeas (100 gm).
18. Kidney Beans
Kidney Beans are massively enriched with phosphorus, iron, copper,manganese, etc.
Kidney Beans (100 gm) have 8.4 mcg vitamin K.
iv) Vitamin K Dry Fruits
Prunes are dried plums and they are a potent source of fiber, iron and potassium as well.
Prunes (100 gm) have 60 mcg vitamin K in it.
20. Pine Nuts
Pine nuts improve blood sugar levels, heart and brain health.
100 gm of pine nuts has 54 mcg vitamin K.
Cashews have high amounts of copper, manganese, magnesium, zinc and promote heart health.
Cashews (100 gm) have 34 mcg vitamin K.
22. Dried Figs
Dried figs promote digestive, heart and vascular health.
100 gm of dried figs has 16 mcg vitamin K.
Hazelnuts lower inflammation, blood sugar levels and it is rich in antioxidants.
Hazelnuts (100 gm) have 14 mcg vitamin K.
Pecans have high amounts of healthy fats, thiamine, copper and promote healthy brain functioning.
3.5 mcg vitamin K is present in 100 gm of pecans.
Walnuts are rich in antioxidants and omega-3 and it supports heart and brain functioning.
100 gm of walnuts contains 2.7 mcg vitamin K.
(B) Vitamin K Foods for Non-Vegetarian
26. Beef Liver
Beef Liver (100 gm) has 106 mcg vitamin K.
100 gm of pork has 69 mcg vitamin K.
Chicken (100 gm) contains 60 mcg vitamin K.
29. Egg Yolk
Egg Yolk (100 gm) is filled with 34 mcg vitamin K.
Abalone (100 gm) has 23 mcg vitamin K.
7.8 mcg vitamin K is present in 100 gm of mackerel.
32. Milk and Dairy Products
Both vegetarian and non-vegetarian people, can consume milk and the products which are derived from it. Here are some dairy products which have high amounts of vitamin K:
- 100 gm of cheese has 35-90 mcg vitamin K depending on its variety like soft or hard cheese, Edam cheese, blue cheese, etc.
- Butter (100 gm) has 21 mcg vitamin K in it.
- Whole milk (100 gm) contains 1.3 mcg vitamin K.
To ensure adequate vitamin K intake, add the above mentioned “32 HIGH VITAMIN K FOODS” to your diet according to your choice and your job will be easily done. Top 11 High Vitamin D Foods