Vitamin K in Foods List

Written by Sky Taylor, Diet Bites


Greens are Rich in Vitamin K Content

The official guidelines keep telling us over and over how vital it is for us to input colorful vegetables into our daily diet.

And what do most of us do? Well, we tend to gravitate towards cakes, pies, chocolate covered everything, gravy, loads of margarine or butter and fried foods.

Speaking of which, when most of us generally eat green foods they aren't in the form of natural vegetables. We like our okra fried down here in the South.

Other areas of the country won't touch a green bean unless it's in a casserole dish drowning in mushroom soup and heavily coated with fried onions.

Zucchini - the same applies. We enjoy lots of fried squash in America along with fried green tomatoes.

As to broccoli, we like it best when it is swimming in melted cheese sauce. That way, we can't taste the broccoli.

Common green cabbage goes down another avenue, ending up shredded and coated in a thick layer of good old unhealthy Mayo as it turns from natural into slaw.

You know what? We can do a lot better than this with our eating plan. And one of the important vitamins to include is Vitamin K.

Vitamin K's Purpose, Toxicity Signs

When consumed in natural food choices, there are no known side effects. However, where supplements are involved the picture of health turns into a horror show. Side effects of Vitamin K supplements include anemia issues, excretion of glutathione, and jaundice.

Vitamin K can help us heal faster. It may also assist in regulating menstrual flow and pain in women and prevent strokes. For more information on this vital vitamin, see this Diet Bites health article.

Vitamin K Foods List, Data Based on 1 Cup Unless Noted Otherwise

Food Source

g's

Food Source

g's

Kale, frozen, cooked

1147

Broccoli, cooked, boiled, per spear

52

Collards, frozen, chopped, cooked

1059

Rhubarb, frozen, cooked, with sugar

51

Spinach, frozen, chopped or leaf, cooked

1027

Cucumber, with peel, raw, 1 large

49

Spinach, canned, regular pack, drained solids

988

Cabbage, savoy, raw

48

Turnip greens, frozen, cooked

851

Vegetables, mixed, frozen, cooked, boiled

43

Collards, fresh, cooked, boiled

836

Blueberries, frozen, sweetened

41

Beet greens, cooked, boiled

697

Fast foods, taco with beef, cheese and lettuce, hard shell, 1 large

40

Dandelion greens, cooked, boiled

579

Peas, edible-podded, boiled, drained

40

Turnip greens, fresh, cooked, boiled

529

Pumpkin, canned, without salt

39

Mustard greens, cooked, boiled

419

Fish, tuna, light, canned in oil, drained solids, 3 ounces

37

Brussels sprouts, frozen, cooked

300

Carrot juice, canned

37

Broccoli, fresh, cooked, boiled, drained

220

Celery, raw

35

Onions, spring or scallions (includes tops and bulb), raw

207

Sauce, pasta, spaghetti/marinara, ready-to-serve

35

Spinach souffle

172

Mung beans, mature seeds, sprouted, raw

34

Lettuce, butterhead (includes Boston and bibb types), raw, 1 head

167

Soybeans, mature cooked, boiled

33

Parsley, fresh, 10 sprigs

164

Sauerkraut, canned, solids and liquids

31

Cabbage, cooked, boiled

163

Kiwifruit, green, raw, 1 medium

31

Broccoli, frozen, chopped, cooked

162

Tomato products, canned, paste, without salt added

30

Noodles, egg, spinach, cooked, enriched

162

Vegetables, mixed, canned

30

Spinach, raw

145

Blackberries, raw

29

Asparagus, frozen, cooked, boiled

144

Blueberries, raw

28

Lettuce, iceberg (includes crisphead types), raw, 1 head

130

Cabbage, red, raw

27

Endive, raw

116

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained

26

Broccoli, raw

89

Pickles, cucumber, dill or kosher dill, 1 pickle

25

Okra, frozen, cooked, boiled

88

Grapes, red or green

23

Lettuce, green leaf, raw

71

Muffins, blueberry, commercially prepared, per muffin

22

Fast foods, coleslaw, 3/4 cup

70

Cauliflower, frozen, cooked, boiled

21

Plums, dried (prunes), stewed, without added sugar

65

Carrots, cooked, boiled, drained

21

Okra, cooked, boiled, drained

64

Cucumber, peeled, raw, 1 large

20

Peas, green (includes baby and lesuer types), canned

63

Salad dressing, French dressing, commercial, regular, 1 Tablespoon

19

Cowpeas (blackeyes), immature seeds, frozen, cooked

63

Fast foods, potato, French fried in vegetable oil, 1 large

19

Cabbage, Chinese (pak-choi), cooked, boiled

58

Spices, parsley, dried, 1 Tablespoon

18

Lettuce, cos or romaine, raw

57

Pie, pecan, commercially prepared, per piece

18

Celery, cooked, boiled, drained

57

Eclairs, custard-filled with chocolate glaze, prepared from recipe, one

18

Cabbage, raw

53

Beans, snap, yellow, frozen, cooked

17

Beans, snap, green, canned

53

Cauliflower, raw

16

Vitamin Index

 

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