The Best Vegan Vitamin K Food Sources [Table]

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Vitamin K is a fat-soluble vitamin, known mostly for its role in forming blood clots.

It’s pretty rare to get a severe vitamin K deficiency, it typically only happens with a malabsorption disorder or being malnourished for a period of time.

Vitamin K refers to a group of fat-soluble vitamins. The 2 that are found in most people are K1 and K2:

  • Vitamin K1 is the most dominant (75-90% of total vitamin K) and is found mostly in typical plant foods like leafy greens.
  • Vitamin K2 is mostly found in animal products and fermented food. It’s also produced by bacteria in your gut, so it’s not essential to get it from your diet.

How Much Vitamin K Do You Need Per Day

You should be aiming for 90 to 120 mcg of vitamin K per day (the RDA).

vitamin k rda

It’s very easy to get this amount without trying. You can get 2+ times the RDA in a single serving of certain vegetables.

Unlike certain other fat-soluble nutrients, there’s no upper limit currently set for vitamin K. Essentially, you don’t have to worry about getting too much from food (although taking too many vitamin K supplements could be an issue).

The Top Vegan Vitamin K Whole Food Sources Per Serving

To create this list, I extracted data from the USDA’s food nutrition database for over 100 whole foods that are vegan.

This is the result when sorting in terms of vitamin K content.

FoodVitamin C (µg) per 100 gramsVitamin C (µg) per 100 calories
Swiss chard8304378
Spinach4832105
Kale3901091
Mustard greens258961
Turnip greens251767
Watercress2502083
Rapini2241013
Lettuce (red leaf)1401084
Brussels sprouts140391
Arugula109434
Broccoli102298
Cabbage76307
Pine nuts548
Asparagus51234
Leek4777
Bok choy46354
Green bean43139
Cashew356
Okra3196
Celery29209
Plantain2924
Cowpeas2727
Seaweed (dried)269
Peas2531
Parsnip2230
Avocado2113
Blackberry2046
Cucumber16107
Cauliflower1661
Artichoke1532
Grapes1521
Hazelnut142
Carrot1332
Kidney beans87
Tomato844
Raspberry815
Chestnut83
Green bell pepper737
Plum614
Lima beans65
Rye grain62
Cranberry511
Red bell pepper519
Fig56
Pear48
Flaxseed41
Zucchini425
Mango47
Chickpeas42
Eggplant414
Pecans30
Garlic33
Black beans33
Apricot37
Squash319
Melon38
Fava bean33
Walnut30
Mung bean33
Date31
Peach37
Guava34
Cantaloupe27
Apple24
Strawberry27
Nectarine25
Cherry23
Cassava21
Wheat flour (whole-grain)21
Sweet potato22
Lentils21
White potato22
Olive11
Radish17
Barley11
Pineapple11
Gourd13
Navy beans10
Lime12
Banana11

The best vitamin K foods are almost entirely vegetables, with the exception of a few fruits like plantains and blackberries, and pine nuts.

Have a salad every day or two and you’ll be fine.

The Best Types of Plant-Based Foods for Vitamin K

Any dark leafy green will give you plenty of vitamin K in a single serving. But just about any vegetable in general will give you enough to high your RDA.

Let’s look at a few other types of plants that are good other than leafy greens:

  • Broccoli – Known for being a great source of many vitamins, vitamin K included.
  • Cashews – One of the only non-vegetable foods to make the list above is cashews with 35 micrograms of vitamin K per 100 grams. You probably won’t meet your RDA alone with cashews, but they can be a nice addition to salads or soups.
  • Pine nuts – Similar to cashews, pine nuts make a great addition on top of meals.

One final thing to consider is that vitamin K is often added to foods (fortified). So even if you are the type of person who hates vegetables for some reason and lives off of pre-prepared foods, you can still get enough vitamin K in most cases (I wouldn’t recommend it though).

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.