Vitamin K1, food by food
Ranking · Vitamin K1
Your blood needs it to clot.
An adult is advised to get about 120 µg a day if a man, 90 µg if a woman. ? The words below are read against 120 µg, the men’s amount. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives, read against the higher amount, 120 µg, which is the men’s: for the other sex a serving counts for more.
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for vitamins.
Most per serving: cooked mustard greens (504 µg), then frozen turnip greens, cooked and Spinach, cooked.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 182 of the 198 preparations on this page (150 foods). The other 16 aren’t zero, just not listed: see “Not listed” below.
180 of them are ranked below, by what one serving gives; the other 2 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
A lot504µg592.7 µg / 100 g - 2
A lot441µg518.9 µg / 100 g - 3
A lot420µg493.6 µg / 100 g - 4A lot410µg482.9 µg / 100 g
- 5
A lot355µg418 µg / 100 g - 6A lot331µg389.6 µg / 100 g
- 7A lot312µg367.6 µg / 100 g
- 8
A lot219µg257.5 µg / 100 g - 9
A lot213µg251 µg / 100 g - 10
A lot213µg250 µg / 100 g - 11
A lot150µg177 µg / 100 g - 12
A lot119µg140.3 µg / 100 g - 13
A lot92.4µg108.7 µg / 100 g - 14
A lot92.3µg108.6 µg / 100 g - 15
A lot86.7µg102 µg / 100 g - 16A lot74.9µg88.1 µg / 100 g
- 17
A lot70.9µg83.4 µg / 100 g - 18
A lot56.4µg40.3 µg / 100 g - 19
A lot50.5µg59.4 µg / 100 g - 20
A lot43µg50.6 µg / 100 g - 21
A lot41µg29.3 µg / 100 g - 22
A lot40.8µg134.3 µg / 100 g - 23
A lot40.7µg47.9 µg / 100 g - 24
A lot38.7µg45.5 µg / 100 g - 25
A lot24.9µg29.3 µg / 100 g - 26
Some22.7µg163 µg / 100 g - 27
Some22.7µg26.7 µg / 100 g - 28
Some20.5µg24.1 µg / 100 g - 29
Some20.4µg14.6 µg / 100 g - 30
Some20.4µg24 µg / 100 g - 31
Some20.4µg24 µg / 100 g - 32
Some18.4µg21.6 µg / 100 g - 33
Some17.5µg19.2 µg / 100 g - 34
Some16.9µg183.9 µg / 100 g - 35
Some15.4µg19.3 µg / 100 g - 36
Some13.2µg15.5 µg / 100 g - 37
Some13.1µg16.4 µg / 100 g - 38
Some11.7µg13.8 µg / 100 g - 39
A little11.2µg13.2 µg / 100 g - 40
A little10.5µg20.9 µg / 100 g - 41
A little10.2µg34.1 µg / 100 g - 42
A little7.84µg11.2 µg / 100 g - 43
A little6.84µg22.8 µg / 100 g - 44
A little6.72µg7.9 µg / 100 g - 45A little6.57µg71.3 µg / 100 g
- 46
A little6.3µg21 µg / 100 g - 47
A little6.29µg7.4 µg / 100 g - 48
A little6.24µg7.8 µg / 100 g - 49
A little6.16µg4.4 µg / 100 g - 50
A little5.88µg4.2 µg / 100 g - 51
A little5.85µg7.8 µg / 100 g - 52
A little5.46µg60.2 µg / 100 g - 53A little5.18µg7.4 µg / 100 g
- 54
A little4.4µg4 µg / 100 g - 55
A little4.2µg3 µg / 100 g - 56
A little4.17µg4.9 µg / 100 g - 57
A little4.05µg2.7 µg / 100 g - 58
A little3.96µg13.2 µg / 100 g - 59
A little3.9µg3.9 µg / 100 g - 60
A little3.9µg13 µg / 100 g - 61
A little3.57µg4.2 µg / 100 g - 62
A little3.48µg4 µg / 100 g - 63
A little3.31µg3.5 µg / 100 g - 64
A little3.25µg2.6 µg / 100 g - 65
A little3.2µg8 µg / 100 g - 66
A little3.16µg3.5 µg / 100 g - 67
A little3.08µg2.2 µg / 100 g - 68
A little3.08µg2.2 µg / 100 g - 69
A little3.04µg7.6 µg / 100 g - 70
A little3µg3.3 µg / 100 g - 71
A little2.94µg2.1 µg / 100 g - 72
A little2.79µg3.4 µg / 100 g - 73
A little2.53µg2.3 µg / 100 g - 74
A little2.47µg2.9 µg / 100 g - 75
A little2.42µg2.2 µg / 100 g - 76
A little2.31µg2.1 µg / 100 g - 77
A little2.28µg5.7 µg / 100 g - 78
A little2.2µg2 µg / 100 g - 79
A little2.19µg7.3 µg / 100 g - 80
A little2.04µg2.4 µg / 100 g - 81
A little1.9µg2.1 µg / 100 g - 82
Almost none1.78µg1.7 µg / 100 g - 83
Almost none1.6µg1.6 µg / 100 g - 84
Almost none1.43µg2.6 µg / 100 g - 85
Almost none1.4µg1 µg / 100 g - 86
Almost none1.4µg3.5 µg / 100 g - 87
Albacore (white) tuna, canned in water55 g · US food database (USDA SR Legacy)1% of the men’s 120 µgAlmost none1.38µg2.5 µg / 100 g - 88
Almost none1.29µg4.3 µg / 100 g - 89
Almost none1.29µg0.6 µg / 100 g - 90
Almost none1.25µg1 µg / 100 g - 91
Almost none1.11µg3.7 µg / 100 g - 92
Almost none1.08µg2.7 µg / 100 g - 93
Almost none0.98µg0.7 µg / 100 g - 94
Almost none0.96µg1.6 µg / 100 g - 95
Almost none0.9µg0.9 µg / 100 g - 96
Almost none0.85µg1 µg / 100 g - 97
Almost none0.81µg2.7 µg / 100 g - 98
Almost none0.74µg0.3 µg / 100 g - 99
Almost none0.72µg2.4 µg / 100 g - 100
Almost none0.7µg7 µg / 100 g - 101Almost none0.7µg7 µg / 100 g
- 102Almost none0.64µg6.93 µg / 100 g
- 103
Almost none0.63µg2.1 µg / 100 g - 104
Almost none0.6µg1.2 µg / 100 g - 105
Almost none0.55µg3.68 µg / 100 g - 106
Almost none0.53µg0.2 µg / 100 g - 107
Almost none0.51µg1.7 µg / 100 g - 108
Coffee creamer, flavoured liquid15.2 g · US food database (USDA SR Legacy)under 1% of the men’s 120 µgAlmost none0.5µg3.3 µg / 100 g - 109
Almost none0.48µg3.2 µg / 100 g - 110
Almost none0.44µg1.5 µg / 100 g - 111
Almost none0.42µg1.4 µg / 100 g - 112
Almost none0.4µg0.4 µg / 100 g - 113
Almost none0.39µg1.3 µg / 100 g - 114
Almost none0.36µg1.2 µg / 100 g - 115
Almost none0.34µg0.4 µg / 100 g - 116
Almost none0.31µg0.3 µg / 100 g - 117
Almost none0.3µg0.3 µg / 100 g - 118
Almost none0.3µg0.3 µg / 100 g - 119
Almost none0.3µg0.3 µg / 100 g - 120
Almost none0.28µg0.2 µg / 100 g - 121
Almost none0.26µg0.1 µg / 100 g - 122
Almost none0.26µg1.7 µg / 100 g - 123
Almost none0.26µg0.3 µg / 100 g - 124
Almost none0.25µg0.2 µg / 100 g - 125
Almost none0.25µg0.1 µg / 100 g - 126Almost none0.25µg0.1 µg / 100 g
- 127
Almost none0.23µg0.2 µg / 100 g - 128
Plain yogurt, whole milk115 g · US food database (USDA Foundation Foods)under 1% of the men’s 120 µgAlmost none0.23µg0.2 µg / 100 g - 129
Almost none0.22µg0.2 µg / 100 g - 130Almost none0.2µg1.3 µg / 100 g
- 131
Almost none0.19µg0.1 µg / 100 g - 132Almost none0.17µg1.9 µg / 100 g
- 133
Almost none0.17µg0.2 µg / 100 g - 134
Almost none0.15µg0.1 µg / 100 g - 135
Almost none0.14µg0.1 µg / 100 g - 136Almost none0.11µg0.2 µg / 100 g
- 137
Almost none0.1µg0.1 µg / 100 g - 138
Almost none0.1µg0.1 µg / 100 g - 139
Almost none0.07µg1.7 µg / 100 g - 140
Almost none0.06µg0.6 µg / 100 g - 141
Almost none0.06µg0.1 µg / 100 g - 142
Almost none0.06µg0.1 µg / 100 g - 143
Almost none0.05µg0.3 µg / 100 g - 144
Almost none0.03µg1.7 µg / 100 g - 145
Almost none0.03µg0.1 µg / 100 g - 146
Almost none0µg0 µg / 100 g - 147
Almost none0µg0 µg / 100 g - 148
Almost none0µg0 µg / 100 g - 149
Almost none0µg0 µg / 100 g - 150
Almost none0µg0 µg / 100 g - 151
Almost none0µg0 µg / 100 g - 152
Almost none0µg0 µg / 100 g - 153
Almost none0µg0 µg / 100 g - 154
Almost none0µg0 µg / 100 g - 155
Almost none0µg0 µg / 100 g - 156
Almost none0µg0 µg / 100 g - 157
Almost none0µg0 µg / 100 g - 158
Almost none0µg0 µg / 100 g - 159
Almost none0µg0 µg / 100 g - 160
Almost none0µg0 µg / 100 g - 161
Almost none0µg0 µg / 100 g - 162Almost none0µg0 µg / 100 g
- 163
Almost none0µg0 µg / 100 g - 164Almost none0µg0 µg / 100 g
- 165
Almost none0µg0 µg / 100 g - 166
Almost none0µg0 µg / 100 g - 167
Almost none0µg0 µg / 100 g - 168
Almost none0µg0 µg / 100 g - 169
Almost none0µg0 µg / 100 g - 170
Almost none0µg0 µg / 100 g - 171
Almost none0µg0 µg / 100 g - 172
Almost none0µg0 µg / 100 g - 173
Almost none0µg0 µg / 100 g - 174
Almost none0µg0 µg / 100 g - 175
Almost none0µg0 µg / 100 g - 176
Almost none0µg0 µg / 100 g - 177
Almost none0µg0 µg / 100 g - 178
Almost none0µg0 µg / 100 g - 179
Almost none0µg0 µg / 100 g - 180
Almost none0µg0 µg / 100 g
Not ranked in this view
These list Vitamin K1 but have no serving size on file yet.
Not listed
The databases don’t list Vitamin K1 for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
- Spices, basil, dried · US food database (USDA SR Legacy)1,715 µgper 100 g
- Spices, sage, ground · US food database (USDA SR Legacy)1,715 µgper 100 g
- Spices, thyme, dried · US food database (USDA SR Legacy)1,715 µgper 100 g
- Parsley, fresh · US food database (USDA SR Legacy)1,640 µgper 100 g
- Spices, coriander leaf, dried · US food database (USDA SR Legacy)1,360 µgper 100 g
- Spices, parsley, dried · US food database (USDA SR Legacy)1,360 µgper 100 g
- Amaranth leaves, raw · US food database (USDA SR Legacy)1,140 µgper 100 g
- Chard, swiss, raw · US food database (USDA SR Legacy)830 µgper 100 g
- Spices, poultry seasoning · US food database (USDA SR Legacy)805 µgper 100 g
- Dandelion greens, raw · US food database (USDA SR Legacy)778 µgper 100 g
- Collards, frozen, chopped, cooked, boiled, drained, without salt · US food database (USDA SR Legacy)623 µgper 100 g
- Collards, frozen, chopped, cooked, boiled, drained, with salt · US food database (USDA SR Legacy)623 µgper 100 g
- Spices, marjoram, dried · US food database (USDA SR Legacy)622 µgper 100 g
- Spices, oregano, dried · US food database (USDA SR Legacy)622 µgper 100 g
- Mustard greens, cooked, boiled, drained, with salt · US food database (USDA SR Legacy)593 µgper 100 g
- Celery flakes, dried · Canadian Nutrient File 2026584 µgper 100 g
- Dandelion greens, cooked, boiled, drained, without salt · US food database (USDA SR Legacy)551 µgper 100 g
- Cress, garden, raw · US food database (USDA SR Legacy)542 µgper 100 g
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt · US food database (USDA SR Legacy)541 µgper 100 g
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt · US food database (USDA SR Legacy)541 µgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for vitamin K1: Cookies · Cakes · Flour tortillas · Pies · Crackers · White bread, toasted · Oat drink, unsweetened, fortified · Breakfast cereal · White bread · Almond drink, unsweetened, fortified · Pasta, cooked · Soy drink, unsweetened, fortified
Running low, and too much
Running low
Bleeding is the classic sign, and only in severe cases. In adults, a shortage serious enough to matter is very rare and usually limited to people with malabsorption disorders or on drugs that interfere with vitamin K; newborns not given vitamin K at birth are also at risk.
Too much
No upper level is set: no harm from vitamin K in food or supplements has been reported in people or animals.
This page ranks vitamin K1 (phylloquinone), the main form of vitamin K in food: green leafy vegetables above all, and some vegetable oils. Vitamin K2 is a family of menaquinones (MK-4 to MK-13), made mostly by bacteria and found in modest amounts in fermented foods, natto above all, and in animal foods. Supplements sold as K2 use MK-4 or MK-7. K1 and K2 are both vitamin K, and the daily amount above is the adequate intake for vitamin K, set from the intakes of healthy people. The databases list one menaquinone, MK-4, so K2 isn’t ranked. If you take warfarin or a similar blood thinner, keep your vitamin K steady, from food and from supplements, and ask your doctor before adding one.
Sources: NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals (2021-03-29)