Vitamin K is essential for blood clotting and has also shown some promise in treating Alzheimer's and dementia. This fat-soluble vitamin is most often found in dark, leafy green vegetables, but it can also be found in other foods. A list of foods high in vitamin K can help with menu planning to ensure adequate dietary intake of this important vitamin.
Dark, Leafy Vegetables
One of the best sources of vitamin K is one of the many dark, leafy green vegetables available. These vegetables are packed with vitamin K and other nutrients and are low in calories, sugar, fat and cholesterol. Spinach, collard greens, kale, asparagus, mustard greens, cabbage, turnip greens and romaine lettuce are excellent sources of vitamin K. According to the George Mateljan Foundation, just 1 cup of cooked kale has over 1,300 percent of the U.S. Recommended Daily Allowance for vitamin K. It also has just 36.4 calories, making it a nutritious source of needed vitamins.
Herbs & Spices
In addition to making foods tastier, herbs and spices also have some nutritional benefits. Vitamin K can be found in parsley, cloves, thyme, black pepper and basil. Parsley is given a rating of "excellent" on the World's Healthiest Foods list because it has only 2.7 calories and provides 123 mcg of vitamin K per serving of 2 teaspoons, which is 153.8 percent of the Recommended Daily Allowance. Add fresh parsley and other seasonings and spices to salads, baked potatoes, meat dishes and other foods for a nutritious boost of flavor.
Fruits & Vegetables
Fruits and vegetables that are yellow, red or orange also contain vitamin K. These foods are low in calories and can be very flavorful, so try replacing higher-calorie foods with fresh or frozen whole fruit and vegetables. Vitamin K is found in yellow squash, red bell peppers, tomatoes, green beans, peas, carrots, papaya, pears, strawberries and cranberries. Just one whole papaya contains 7.9 mcg of vitamin K, or 9.9 percent of the Recommended Daily Allowance. A tomato contains 17.8 percent of the RDA, with a vitamin K content of 14.22 mcg. These foods can be added to salads or cooked with main dishes to increase vitamin K intake and provide other nutrients.
Dairy Products
Dairy products offer a number of nutritional benefits, especially when low-fat varieties are consumed. In addition to high amounts of protein and calcium, dairy products also contain vitamin K. Dairy products that contain vitamin K include sour cream, whole milk, cream cheese, cheddar cheese, Swiss cheese, American cheese, cottage cheese, evaporated milk, skim milk, and dairy creamers. One cup of shredded cheddar cheese contains 3.2 mcg of vitamin K. One cup of diced Swiss cheese contains 3.3. mcg. An easy way to get more vitamin K in your diet is to eat a fortified cereal with milk or eat a piece of fruit with cottage cheese.
Oils & Fats
While oils and fats should not be used excessively, they do have an important role in a balanced diet. Unsaturated fats are necessary for cell formation, so they need to be eaten in moderation. Fats and oils also contain vitamin K. An easy way to increase vitamin K intake is to add a serving of low-fat dressing to a salad of dark, leafy green vegetables or to cook pasta and meats with olive oil instead of other oils. Fats and oils that contain vitamin K include mayonnaise, canola oil, soybean oil and olive oil.
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