Vitamin
Vitamin K
Activates the proteins that clot blood and that bind calcium into bone. K1 comes from leafy greens; K2 from fermented foods and some animal foods.
Women: 90 µg/dayMen: 120 µg/day
Adequate Intake
Best food sources
Fruit
- Kiwi
- Avocado
- Blueberries
- Pomegranate
- Prunes
Vegetables
- Kale
- Spinach
- Collard greens
- Swiss chard
- Broccoli
- Brussels sprouts
- Cabbage
- Romaine lettuce
Other plant foods
- Leafy greens
- Natto (fermented soy)
- Soybean and canola oil
- Green herbs
Animal foods
- Egg yolk
- Cheese
- Liver (K2)
How much is in a serving
- 1 cup raw kale: about 80 µg
- 1 cup cooked spinach: about 890 µg
- 1 cup broccoli: about 90 µg
- 1 kiwi: about 28 µg
Deficiency signs
Rare in healthy adults; causes easy bruising and bleeding. Newborns are given vitamin K at birth. Long-term antibiotics and fat malabsorption raise risk.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- People on warfarin should keep intake steady day to day rather than avoiding greens; talk to the prescriber.
- Fat-soluble: dress salads with oil.
Meal ideas
- Kale salad with olive oil and lemon
- Sautéed spinach with garlic
- Broccoli and edamame bowl
- Kiwi and avocado smoothie
Planner meals richest in Vitamin K
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Palak tofu with millet874 µg · 833%
- Palak paneer with chapati874 µg · 833%
- Chicken thighs with cauliflower rice434 µg · 414%
- Lentil and spinach bowl with lemon tahini408 µg · 389%
- Baked cod on lentils with lemon402 µg · 383%
- Mediterranean salmon with quinoa and greens401 µg · 382%