Foods with Vitamin K
Why vitamin K is good for you, how much you need, and where to get it
Benefits of Vitamin K
Your body uses vitamin K to help stop bleeding after a cut or injury. And K may also play a role in building strong bones, preventing osteoporosis, and reducing inflammation that leads to heart disease.
Recommended Amount: How Much You Need
Shoot for at least 90 micrograms (mcg) of vitamin K per day for women and 120 mcg for men. Most people get enough K from their diets, but if it looks like you're getting more than the recommended amount, don't worry: You can't overdo vitamin K from fruits and vegetables.
One note: Significant changes in vitamin K levels can interfere with blood-thinning drugs (such as warfarin), so if you're taking a blood thinner, talk with your doctor about being consistent with your vitamin K intake.
Good Sources of Vitamin K
Leafy green vegetables have the highest amounts of vitamin K, but other fruits and veggies have good supplies, too:
| Kale, cooked (1 cup) | 1060 mcg |
| Spinach, cooked (1 cup) | 888 mcg |
| Broccoli, cooked (1 cup) | 220 mcg |
| Spinach, raw (1 cup) | 150 mcg |
| Brussels sprouts, cooked (4 sprouts) | 118 mcg |
| Okra, cooked (1 cup) | 64 mcg |
| Lettuce, romaine (1 cup) | 57 mcg |
| Asparagus (4 spears) | 30 mcg |
| Kiwifruit (1 medium) | 30 mcg |
| Blueberries (1 cup) | 28 mcg |
Try these recipes for a healthy helping of vitamin K:
- Kale and Potato Hash
- Loaded Spinach Salad
- Brussels Sprouts with Walnut-Lemon Vinaigrette
- Stewed Okra and Tomatoes
- Shrimp Caesar Salad
Find more healthy recipes with the RealAge Recipe Finder.
