The 30 Best Vegan Vitamin K Food Sources

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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 has 2 forms, K1 and K2.

K1 is found in foods, which I’ve listed on this page. While K2 is found in animal products, but it’s also produced by bacteria in your gut, so it’s not essential to get it from your diet.

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.

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.

These were the top 30 in terms of vitamin K content.

Food Serving Energy (kcal) Vitamin K (µg)
Swiss chard 10 leafs 91 3984
Spinach 1 bunch 78 1641.9
Brussels sprouts 1 cup 56 218.9
Lettuce (red leaf) 0.5 head 20 216.8
Rapini 5 stalks 21 212.8
Kale 2 cup 15 163.6
Mustard greens 1 cup 15 144.2
Turnip greens 1 cup 18 138.1
Broccoli 1 cup 31 92.5
Plantain 1 plantain 329 77.8
Cabbage 1 cup 22 67.6
Watercress 10 sprigs 3 62.5
Cowpeas 1 cup 160 43.9
Leek 1 leek 54 41.8
Pine nuts 0.5 cup 454 36.4
Peas 1 cup 117 36
Bok choy 1 cup 9 31.9
Asparagus 4 spears 13 30.4
Parsnip 1 cup 100 29.9
Okra 8 pods 31 29.7
Avocado 1 avocado 227 28.6
Blackberry 1 cup 62 28.5
Cucumber 0.5 cucumber 23 24.7
Artichoke 1 large 76 24
Cashew 0.5 cup 393 23.8
Green bean 10 beans 17 23.6
Arugula 1 cup 5 21.7
Eggplant 1 eggplant 137 19.2
Celery 1 stalk 9 18.8
Cauliflower 1 cup 27 16.6

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

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.

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

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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