Vitamin K is most noted for being a coagulant, which means it helps the the blood to form clots. The USDA reports that another benefit of vitamin K is that it activates a protein called osteocalcin, which strengthens and builds bones. While many take vitamin K as a supplement, the USDA research showed that it is just as readily available to the body through food sources, which is more beneficial, as foods provide a combination of vitamins and minerals that work with vitamin K.
Leafy Greens
Foods with the highest levels of vitamin K are leafy greens. Boiled kale contains 1,062 mcg in a 1 cup serving, and the RDA for vitamin K is 120 mcg. The values for other leafy greens in a 1 cup serving are: frozen, chopped collard greens (1,059 mg); frozen, chopped spinach (1,027 mcg), and frozen turnip greens (851 mcg). What is interesting is that fresh, boiled leafy greens contain less vitamin K than frozen, boiled leafy greens. For example, while frozen collard greens and frozen spinach both contain more than 1,000 mcg per 1 cup serving, fresh boiled collards contain 836 mcg and fresh boiled spinach contains 889 mcg. This is true with other leafy greens as well; if they are frozen and then boiled, the vitamin K content is higher than being boiled fresh.
Cruciferous Vegetables
The American Center for Cancer Research reports that cruciferous vegetables, along with being good sources of vitamin K, contain cancer fighting compounds. (see ref. 3) Cruciferous vegetables also have more vitamin K content when cooked from frozen than from fresh, except for broccoli. A 1 cup serving of fresh, cooked broccoli contains 220 mcg of vitamin K, compared with 1 cup serving of frozen broccoli, which contains 183 mcg. The values for other common cruciferous vegetables in a 1 cup serving are: cooked brussel sprouts (300 mcg); raw onions or scallions (207 mcg); frozen, boiled asparagus (144 mcg), and boiled cabbage (73 mcg).
Egg Noodles and More
There are other items that the USDA lists with high vitamin K content. Egg noodles contain 162 mcg in a 1 cup serving; 1 large cucumber holds 49 mcg and and 1 cup seasoned bread crumbs contains 55 mcg.
Because so many foods are high in vitamin K, deficiency is rare. If it is diagnosed, however, you can help rebuild those levels quickly by adding any of the above listed foods to your daily diet. For a more detailed listing, see the USDA Food Measurements of Vitamin K listing in the References section below.
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