10 Foods With More Vitamin K Than Kale

Vitamin K is essential for blood clotting and bone health, and leafy greens like kale are among the best sources. A single cup of raw kale contains 81.8 micrograms (mcg) and a half-cup of cooked kale provides 247 mcg of vitamin K, but several other foods contain even more, such as eggs, broccoli and soy.

1. Spinach

Vitamin K: 890 mcg cooked, 145 mcg raw
Serving size: 1 cup

Like kale, spinach is a leafy green known for its nutrient dense content. Spinach is rich in iron, magnesium, potassium, calcium, folate and vitamins A, C, E and K. It can be enjoyed for breakfast in an omelette, for lunch in a salad or as an accompaniment to dinner.

2. Turnip greens

Vitamin K: 530 mcg cooked, 138 mcg raw
Serving Size: 1 cup

Turnip greens are the green leaves located on turnips. They are a good source of vitamin K, vitamin A and folate. Turnip greens can be used in stews, soups, and smoothies, and they can also be incorporated into savory side dishes.

3. Mustard greens

Vitamin K: 415mcg
Serving size: 1/2 cup

Mustard greens are the slightly bitter leaves of mustard. They have a peppery taste and are popular in salads. Half a cup of cooked mustard greens provides about 346% of your recommended daily intake of vitamin K. Mustard greens can be eaten raw in salads or cooked in pastas and other side dishes.

4. Swiss chard

Vitamin K: 572 mcg cooked, 299 mcg raw
Serving size: 1 cup

Swiss chard is a green leaf similar to spinach. Like spinach, they are rich in potassium, magnesium, fiber and vitamins A, C and K. Swiss chard can be cooked with lasagna or other stews, grated into soups, or mixed into frittatas or grain bowls.

5. Beet Greens

Vitamin K: 350 mcg cooked
Serving size: 1/2 cup

Beet greens are edible leaves that grow at the top of beet plants. They are rich in iron, potassium and vitamin K. These flavorful greens can be used in smoothies, soups, salads or cooked into chips.

6. Green cabbage

Vitamin K: 305 mcg cooked
Serving Size: 1/2 cup

Collard greens are leafy vegetables similar to kale and cabbage. They have a slightly bitter taste when cooked. Collard greens can be enjoyed raw in salads or wraps, or cooked in soups, stews and more.

7. Natto

Vitamin K: 283mcg
Serving size: 1 ounce (oz)

Natto is a traditional Japanese food made from fermented soybeans. It has a bitter, nutty flavor and is rich in vitamin K, probiotics and fiber. Mix it into eggs, salads or soups, or add it to a rice or pasta dish.

8. Garden cress

Vitamin K: 271 mcg raw
Serving size: 1 cup

Garden cress is an herb with a pungent, peppery taste. It is a popular addition to salads and sandwiches and can be cooked as a side dish or stir-fried. You can soak watercress seeds and add them to desserts or mix them into smoothies, water and other healthy drinks.

9. Broccoli

Vitamin K: 220 mcg cooked
Serving Size: 1 cup

Broccoli is a popular cruciferous vegetable similar to cauliflower. It is rich in folate, calcium, potassium and vitamins C and K. It is a popular ingredient often used in breakfast, lunch and dinner recipes.

10. Brussels sprouts

Vitamin K: 218 mcg cooked
Serving size: 1 cup

Brussels sprouts are small cruciferous vegetables that resemble tiny cabbages. They are rich in fiber and vitamin K. Brussels sprouts are often roasted and can be used in salads or slaw, pasta dishes and even baked for a crunchy snack.

Can you eat too much vitamin K?

There are no known health risks associated with consuming too much vitamin K. However, vitamin K may interact with certain medications.

Ask your doctor if it is safe to increase the amount of vitamin K in your diet if you are taking any of the following medications:

• Anticoagulants: Anticoagulants like Coumadin (warfarin) reduce the risk of blood clots. Because vitamin K promotes blood clotting, it may affect how these medications work. Consuming much more vitamin K could cause a clot, and consuming much less could cause bleeding.
• Antibiotics: Antibiotics affect gut health and can reduce the amount of vitamin K in the body.
• Medicines for weight loss: Weight loss medications like Alli or Xenical (orlistat) affect the way your body absorbs vitamins and fats. They can cause you to absorb less vitamin K from your food.