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Foods With Vitamin K
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Foods with Vitamin K

Below is a listing of foods with the highest amounts of vitamin K per specified portion.
PORTION

VITAMIN K
CONTENT*
(MICROGRAMS)

FOODS

PORTION

VITAMIN K
CONTENT*
(MICROGRAMS)

Kale, frozen, cooked, boiled,

drained

1 cup

1147

Miso

1 cup

81

Kale, cooked, boiled, drained

1 cup

1062

Plums, dried (prunes), stewed,

without added sugar

1 cup

65

Collards, frozen, chopped,

cooked, boiled, drained

1 cup

1059

Fish, tuna, light, canned in

oil, drained

1 cup

64

Spinach, frozen, chopped or leaf,

cooked, boiled, drained

1 cup

1027

Okra, cooked, boiled, drained

1 cup

64

Spinach, canned, regular pack,

drained solids

Peas, green (includes baby

and lesuer), canned, drained,
unprepared

1 cup

988

1 cup

64

Spinach, cooked, boiled, drained

1 cup

889
851

Cowpeas (blackeyes),
immature seeds, frozen, cooked,
boiled, drained

Turnip greens, frozen,

cooked, boiled, drained

1 cup

1 cup

63

Mustard greens, cooked, boiled,

drained

1 cup

830

Beans, snap, green, canned,

drained solids

1 cup

60

Collards, cooked, boiled, drained

1 cup

773

1 cup

60

Beet greens, cooked, boiled,

drained

Beans, snap, green,

cooked, boiled, drained

1 cup

697

1 cup

60

Dandelion greens, cooked,

boiled, drained

Beans, snap, yellow,

cooked, boiled, drained

1 cup

579

Turnip greens, cooked, boiled,

drained

1 pie crust

59

1 cup

529

Pie crust, cookie-type,

prepared from recipe, graham
cracker, chilled

Brussels sprouts, frozen,

cooked, boiled

1 cup

300

Cabbage, chinese (pak-choi),

cooked, boiled, drained

1 cup

58

Broccoli, cooked, boiled, drained

1 cup

220

Celery, cooked, boiled, drained

1 cup

57

Brussels sprouts, cooked, boiled,

drained

1 cup

219

Lettuce, butterhead (includes

boston and bibb), raw

1 cup

56

Onions, spring or scallions

(includes tops & bulb), raw

1 cup

207

Bread crumbs, dry,

grated, seasoned

1 cup

55

Spinach souffle

1 cup

172

Cabbage, raw, shredded

1 cup

53

10 sprigs

164

Broccoli, cooked, boiled

1 spear

52

Cabbage, cooked, boiled, drained

1 cup

163

Beans, snap, green, frozen,

cooked, boiled, drained

1 cup

51

Broccoli, frozen, chopped,

cooked, boiled, drained

1 cup

162

Beans, snap, yellow, frozen,

cooked, boiled, drained

1 cup

51

Noodles, egg, spinach,

enriched, cooked

1 cup

162

Rhubarb, frozen, cooked,

with sugar

1 cup

51

Spinach, raw

1 cup

145

Cucumber, with peel, raw

1 large

49

Asparagus, frozen,
cooked, boiled, drained

1 cup

144

Asparagus, frozen,
cooked, boiled, drained

4 spears

48

Fast foods, coleslaw

1 cup

135

Cabbage, savoy, raw

1 cup

48

Endive, raw, chopped

1 cup

116

Lettuce, cos or romaine, raw

1 cup

48

Okra, frozen, cooked,

boiled, drained

1 cup

88

Peas, edible-podded, frozen,

cooked, boiled, drained

1 cup

48

FOODS

Parsley, fresh

page 1 of 3

172003810_v7.indd 1

* Portions as well as vitamin K content as specified in the USDA National

Nutrient Database for Standard Reference, Release 28, 2015. Based on a
2000-calorie diet. The FDA recommends 80 micrograms of vitamin K.

4/6/16 4:29 PM

Foods with Vitamin K

Below is a listing of foods with the highest amounts of vitamin K per specified portion.
PORTION

VITAMIN K
CONTENT*
(MICROGRAMS)

Spinach, raw

1 leaf

48

Lettuce, green leaf,

raw, shredded

1 cup

46

Cowpeas (blackeyes), immature

seeds, cooked, boiled, drained

1 cup

44

Vegetables, mixed, frozen,

cooked, boiled, drained

1 cup

43

Blueberries, frozen, sweetened

1 cup

41

1/12 cake

40

FOODS

Cake, chocolate, commercially

prepared with chocolate frosting,
in-store bakery

PORTION

VITAMIN K
CONTENT*
(MICROGRAMS)

1 cup

28

5 prunes

28

Cabbage, red, raw, shredded

1 cup

27

Pie crust, standard-type,

prepared from recipe, baked

1 pie crust

27

Muffins, blueberry, commercially

prepared (includes mini-muffins)

1 small

26

Artichoke hearts, (globe or

french), cooked, boiled, drained

1 cup

25

Pickles, cucumber, dill or

kosher dill, chopped or diced

1 cup

25

Soup, cream of mushroom,

canned, prepared with equal
volume low fat (2%) milk

1 cup

24

Soup, cream of mushroom,

canned, prepared with equal
volume water

1 cup

24

FOODS

Mung beans, mature seeds,

sprouted, cooked, boiled
Plums, dried (prunes), uncooked

Peas, edible-podded,
boiled, drained

1 cup

40

Pumpkin, canned, without salt

1 cup

39

Peas, green, frozen, cooked,

boiled, drained

1 cup

38

Carrot juice, canned

1 cup

37

Sauce, pasta, spaghetti/marinara,

ready-to-serve

1 cup

37

1 tbsp

23

Cake, yellow, commercially

prepared, with chocolate
frosting, in-store bakery

Salad dressing,
mayonnaise, regular

1/12 cake

36

Grapes, red or green

(European type), raw

1 cup

22

Mung beans, mature seeds,

sprouted, raw

1 cup

34

Spices, parsley, dried

1 tbsp

22

Carrots, cooked, boiled

1 cup

21

Soybeans, mature cooked, boiled

1 cup

33

1 spear

32

Cauliflower, frozen,
cooked, boiled, drained

1 cup

21

1 leek

32

Pie, pecan,
commercially prepared

1 slice

21

Onions, spring or scallions

(includes tops & bulb), raw

1 medium

31

Carrots, frozen, cooked,

boiled, drained

1 cup

20

Sauerkraut, canned, solids

and liquids

1 cup

31

Cucumber, peeled, raw

8 1/4 long

20

Asparagus, canned, drained

4 spears

30

Salad dressing, French dressing,

commercial, regular

1 tbsp

19

Asparagus, cooked,
boiled, drained

4 spears

30

Soup, chunky vegetable, canned,

ready-to-serve

1 cup

19

Celery, raw

1 cup

30

1 cup

17

Tomato products, canned, paste

1 cup

30

Cauliflower, cooked,
boiled, drained

Vegetables, mixed,
canned, drained

Cauliflower, raw

1 cup

17

1 cup

30

Cucumber, with peel, raw, sliced

1 cup

17

Blackberries, raw

1 cup

29

1 large

17

Blueberries, raw

1 cup

29

Fast foods, potato, french

fried in vegetable oil

Kiwifruit, green, raw

1 fruit

28

Lettuce, iceberg (includes

crisphead), raw, shredded

1 cup

17

Broccoli, raw
Leeks, (bulb & lower leafportion), cooked, boiled, drained

* Portions as well as vitamin K content as specified in the USDA National

Nutrient Database for Standard Reference, Release 28, 2015. Based on a
2000-calorie diet. The FDA recommends 80 micrograms of vitamin K.

page 2 of 3

172003810_v7.indd 2

4/6/16 4:29 PM

Foods with Vitamin K

Below is a listing of foods with the highest amounts of vitamin K per specified portion.
PORTION

VITAMIN K
CONTENT*
(MICROGRAMS)

Raspberries, frozen,
red, sweetened

1 cup

16

Salad dressing, home recipe,

vinegar and oil

1 tbsp

16

Beans, kidney, red, mature seeds,

cooked, boiled

1 cup

15

Carrots, grated

1 cup

15

Fast foods, taco with beef,

cheese and lettuce, hard shell

1 taco

11

FOODS

* Portions as well as vitamin K content as specified in the USDA National

Nutrient Database for Standard Reference, Release 28, 2015. Based on a
2000-calorie diet. The FDA recommends 80 micrograms of vitamin K.

page 3 of 3

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