What foods contain Vitamin K

Vitamin K is an essential nutrient found in a variety of foods, playing a crucial role in blood clotting and bone health. Here are some good sources of vitamin K, categorized by their content:

High in Vitamin K:

• Leafy green vegetables: These are absolute champions of vitamin K. Some top contenders include:
  • Kale (cooked): 443% of the Daily Value (DV) per serving
  • Mustard greens (cooked): 346% DV per serving
  • Swiss chard (raw): 332% DV per serving
  • Collard greens (cooked): 322% DV per serving
  • 
    Spinach (raw): 121% DV per serving
• Natto: This fermented soybean dish is a powerhouse of vitamin K2, a specific form with unique health benefits. One serving can provide over 260% of the DV.
• Beef liver: An excellent source of vitamin K1, with one serving (100g) offering around 60% of the DV.
• Pork chops: A serving (100g) provides around 49% of the DV of vitamin K1.
• Chicken: 43% DV per serving (100g) of vitamin K1.
• Goose liver paste: While rich in vitamin K1, due to its high fat content, it's best consumed in moderation.

Moderate in Vitamin K:

• Soybeans (cooked): 13% DV per serving (1/2 cup).
• Sprouted mung beans (cooked): 12% DV per serving (1/2 cup).
• Cashews: 8% DV per serving (1 ounce).
• Red kidney beans (cooked): 6% DV per serving (1/2 cup).
• Hazelnuts: 3% DV per serving (1 ounce).
• Pine nuts: 1% DV per serving (10 nuts).
• Pecans: 1% DV per serving (1 ounce).
• Walnuts: 1% DV per serving (1 ounce).

Other sources:

• Vegetable oils like soybean and canola oil can be fortified with vitamin K.
• Certain breakfast cereals and meal replacement shakes may also be fortified.

Remember:

• Variety is key: Include a diverse range of vitamin K-rich foods in your diet to ensure adequate intake.
• Cooking methods: Some cooking methods can affect vitamin K content. Steaming or lightly boiling preserves it better than other methods.
• Individual needs: Talk to your doctor or a registered dietitian about your specific vitamin K needs and dietary recommendations.

I hope this information helps you build a nutritious diet rich in Vitamin K!