Vitamin K is needed for blood clotting and bone health. Your bones use menaquinone, a form of vitamin K2 called MK-7, which activates proteins in your body to lay calcium in the bone matrix. Artery calcification has been linked to low levels of vitamin K, more specifically menaquinone. Vegetables and fruits are rich in phylloquinone, which is vitamin K1. Vitamin K1 prevents hemorrhage bleeding and is given to newborns at birth to prevent excessive bleeding. Colonic bacteria synthesize menaquinones, which is why fermented yogurts and cheeses have a high vitamin K, specifically menaquinone, content.
Vegetables
Kale, collard greens, mustard greens, spinach, Brussels sprouts, parsley, watercress, asparagus and endive contain 90 mcg or more of vitamin K per 1-cup serving. Other foods that have high vitamin K content -- 60 to 90 mcg -- include cabbage, okra, leaf lettuce and stewed plums. Romaine lettuce, cabbage, green peas, edamame or cooked soybeans contain 30 to 60 mcg of vitamin K per cup.
Foods that contain 10 to 30 mcg of vitamin K include tomato paste, red cabbage, artichokes, cauliflower, carrots, yellow snap beans, peeled cucumbers, iceberg lettuce and fresh tomatoes. Vegetable and soybean oils contain high levels of vitamin K. Mixed vegetable oil has 164 mcg, and soybean oil contains 197 mcg of vitamin K.
Fruits
Frozen blueberries and medium kiwi contain 30 to 60 mcg of vitamin K, which is considered a medium level. Blackberries, fresh blueberries, dried prunes, plums, red and green grapes and raspberries average 10 to 30 mcg of vitamin K per 1-cup serving. Mangoes, papayas, prune juice, pears, canned fruit, frozen peaches and 1-oz. servings of avocado, dried figs and raisins all contain less than 10 mcg of vitamin K.
Fermented Foods
Fermented foods such as natto, which are fermented soybeans; tempeh; and fermented cheeses with keifer are sources of vitamin K, more specifically menaquinone. Bacteria fermentation produces vitamin K, which is why the vitamin K content is higher than when the same food isn't fermented. One package of natto contains 939 mcg of menaquinone per 100 g. Hikiwari, or chopped natto, contains 827 mcg of menaquinone. Black bean natto contains 796 mcg of menaquinone. Miso has 10 to 30 mcg of vitamin K.
Animal Proteins
Organ meats of animals are rich sources of vitamin K, especially menaquinone. Vitamin K2, or MK-7 menaquinone, is metabolized and stored in the liver. Beef liver contains 5 mcg of vitamin per 1-cup serving. Chicken liver has 3 mcg of vitamin K in the same size serving. One cup of diced lamb or duck contains 6 mcg of vitamin K. One cup of dark turkey meat has 5 mcg of vitamin K. Whole egg mayonnaise and egg yolk mayonnaise offer 197 and 189 mcg of vitamin K, respectively.
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