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 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.

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.

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 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.

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