Vitamin K

Written by Sky Taylor, Diet Bites


Recommended Daily Allowance (RDA) for Vitamin K

0 to 6 months, 2 micrograms

7 - 12 months, 2..5 micrograms

1 -3 years, 30 micrograms

4 -8 years, 55 micrograms

9 to 13 years old, 60 micrograms

Males 19 years and older, 120 micrograms

Females 19 years and older - including pregnant & lactating females, 90 micrograms

Pregnant/lactating females age 18 and younger,75 micrograms

Deficiency Signs & Symptoms of Vitamin K

Anemia, blood coagulation issues, and may impact growth.

Toxicity Signs & Symptoms

None known when Vitamin K is derived from natural food sources. Side effects associated with Vitamin K supplements include: jaundice, hemolytic anemia and the excretion of glutathione (an internally produced antioxidant) from the body.

Therapeutic Benefits of Vitamin K

May assist in the healing or management therapy for the following conditions: anticoagulant overdose, cancer, bruising, heart attack, in regulating menstrual flow and pain, hemorrhagic disease, kidney stones, osteoporosis, pulmonary embolism, rheumatoid arthritis, surgical procedures  and stroke.

Best Food Sources

Green leafy vegetables including parsley, kale, spinach, mustard greens, turnip greens, Swiss chard, Romaine lettuce, Brussel sprouts, asparagus, cabbage. Also oregano, celery, black pepper, thyme, green beans, carrots, tomato, and  cauliflower.

Food Source

Serving Size

MCG Content

Parsley

1 Tablespoon, raw

62.3

Kale

1 cup, raw, chopped

547.4

Spinach

1 cup, raw

144.9

Mustard Greens

1 cup, raw, chopped

278.5

Turnip Greens

1 cup, raw, chopped

138.1

Swiss Chard

1 cup

298.8

Romaine Lettuce

1 cup, shredded

48.2

Brussels Sprouts

1 cup, raw

155.8

Asparagus

1 cup, raw

55.7

Cabbage

1 cup, chopped, raw

67.6

Oregano

1 teaspoon, ground, dried

11.2

Celery

1 cup, raw, chopped

29.6

Black Pepper

1 teaspoon

3.4

Thyme

1 teaspoon, ground

73.7

Green Beans

1 cup, raw

15.8

Carrots

1 medium raw

8.1

Tomato

1 cup of cheery tomatoes

11.8

Cauliflower

1 cup, raw

16.0

Functions in the Body

Blood clotting, assists in maintaining bone mass and works in the prevention of osteoporosis, protects cells.

Foods & Drinks Containing Vitamin K

Food - Based on 1 cup unless stated.

μg

Food - Based on 1 cup unless stated.

μg

Kale, frozen, cooked, boiled, drained, without salt

1147

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

65

Kale, cooked, boiled, drained, without salt

1062

Okra, cooked, boiled, drained, without salt

64

Collards, frozen, chopped, cooked

1059

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

63

Spinach, frozen, chopped or leaf, cooked

1027

Cowpeas (blackeyes), immature seeds, frozen, cooked

59

Spinach, canned, regular pack, drained solids

988

Graham Cracker Pie crust, one pie shell

58

Spinach, cooked, boiled, drained, without salt

888

Cabbage, Chinese, cooked

58

Turnip greens, frozen, cooked, boiled

851

Lettuce, cos or romaine, raw

57

Collards, cooked, boiled, drained, without salt

836

Celery, cooked

57

Beet greens, cooked, boiled, drained, without salt

697

Bread crumbs, dry, grated, seasoned

55

Dandelion greens, cooked, boiled

579

Cabbage, raw

53

Turnip greens, cooked, boiled, drained, without salt

529

Blueberries, frozen, sweetened

41

Mustard greens, cooked

419

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

40

Brussels sprouts, frozen, cooked

300

Peas, edible-podded, boiled, drained, without salt

40

Broccoli, cooked, boiled, drained, without salt

220

Pumpkin, canned, without salt

39

Brussels sprouts, cooked

217

Peas, green, frozen, cooked

38

Onions, spring or scallions, tops & bulb, raw

207

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

37

Spinach souffle

172

Carrot juice, canned

37

Lettuce, butterhead, bibb & Boston, raw- 1 head

167

Celery, raw

35

Parsley, fresh - 10 sprigs

164

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

35

Cabbage, cooked, boiled, drained, without salt

163

Mung beans, mature seeds, sprouted, raw

34

Broccoli, frozen, chopped, cooked

162

Beans, snap, green, canned, regular pack, drained solids

53

Noodles, egg, spinach, cooked, enriched

162

Broccoli, cooked, boiled, drained, without salt - 1 spear

52

Spinach, raw

145

Rhubarb, frozen, cooked, with sugar

51

Asparagus, frozen, cooked

144

Cucumber, with peel, raw - 1 large

49

Lettuce, iceberg, raw - 1 head

130

Peas, edible-podded, frozen, cooked

48

Endive, raw

116

Spinach, raw

48

Broccoli, raw

89

Cabbage, savoy, raw

48

Okra, frozen, cooked

88

Asparagus, frozen, cooked

48

Lettuce, green leaf, raw

71

Cowpeas (blackeyes), immature seeds, cooked

44

Fast foods, coleslaw - 3/4 cup

70

Vegetables, mixed, frozen, cooked

43

Vitamin Index

 

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