What is Vitamin K?
Vitamin K is a fat-soluble vitamin that plays a critical role in blood clotting, bone metabolism, and regulating blood calcium levels. There are two main types of Vitamin K: K1 (phylloquinone), found primarily in plant-based foods, and K2 (menaquinone), found in animal-based and fermented foods.
Benefits of Vitamin K
Blood Clotting: Essential for the synthesis of proteins involved in blood clotting.
Bone Health: Helps in the regulation of calcium, promoting bone health and preventing osteoporosis.
Heart Health: Prevents calcification of arteries and other soft tissues, supporting cardiovascular health.
Foods High in Vitamin K
Here are some foods rich in Vitamin K along with their approximate Vitamin K content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Vitamin K is approximately 120 micrograms (mcg) for men and 90 mcg for women.
Top Sources of Vitamin K for Carnivores
Beef Liver
Vitamin K content: 106 mcg per 100g
% of Daily Need: 88% for men, 118% for women
Beef liver is a good source of Vitamin K2.
Hard Cheeses (e.g., Gouda, Swiss)
Vitamin K content: 35 mcg per 100g
% of Daily Need: 29% for men, 39% for women
Hard cheeses are good sources of Vitamin K2.
Egg Yolk
Vitamin K content: 15 mcg per 100g
% of Daily Need: 13% for men, 17% for women
Egg yolks contain a modest amount of Vitamin K2.
Chicken Breast
Vitamin K content: 13 mcg per 100g
% of Daily Need: 11% for men, 14% for women
Chicken breast contains a modest amount of Vitamin K2.
Ground Beef
Vitamin K content: 8 mcg per 100g
% of Daily Need: 7% for men, 9% for women
Ground beef provides a small amount of Vitamin K2.
Top Sources of Vitamin K for Vegans
Kale
Vitamin K content: 817 mcg per 100g
% of Daily Need: 681% for men, 908% for women
Kale is extremely high in Vitamin K1.
Spinach
Vitamin K content: 482 mcg per 100g
% of Daily Need: 402% for men, 536% for women
Spinach is another leafy green rich in Vitamin K1.
Collard Greens
Vitamin K content: 437 mcg per 100g
% of Daily Need: 364% for men, 486% for women
Collard greens provide a high amount of Vitamin K1.
Brussels Sprouts
Vitamin K content: 177 mcg per 100g
% of Daily Need: 148% for men, 197% for women
Brussels sprouts are high in Vitamin K1.
Broccoli
Vitamin K content: 141 mcg per 100g
% of Daily Need: 118% for men, 157% for women
Broccoli is a nutritious vegetable rich in Vitamin K1.