List Of Vegetables High In Vitamin K

Vitamin K is a fat-soluble vitamin that functions as an important component in the synthesis of proteins needed for blood clotting. In addition, according to the Harvard School of Public Health, approximately 110mcg daily intake of vitamin K was found to be protective against hip fractures in women as compared to women who ate less than that, which shows vitamin K's potential to prevent low bone density. The recommended daily intake of vitamin K is 75 to 90mcg for most individuals. Vitamin K is found in soybean, canola and olive oils, certain cereals, as well as in small amounts in blueberries, blackberries, kiwi and dried fruits, such as prunes. However, most of the foods primarily rich in vitamin K are vegetables, especially green vegetables.

Leafy Green Vegetables

One serving of spinach, which equates to about 1/2 cup cooked, provides approximately 444mcg, or five times the recommended daily allowance of vitamin K. A 1/2-cup serving of cooked kale or collard greens provides approximately 550mcg of vitamin K, or six times the daily recommended intake of vitamin K. Other types of cooked greens, such as beet greens, mustard greens and turnip greens, provide approximately 200 to 350mcg per 1/2 cup, which is about two to four times the daily recommended intake of vitamin K.

Salad Greens

One cup of green leaf lettuce contains about 97mcg of vitamin K, while one head of iceberg or butterhead lettuce greens such as Boston or bibb contains about 120 to 160mcg of vitamin K.

Other Green Vegetables

One cup of cooked broccoli or brussels sprouts provides approximately 220mcg of vitamin K, or about two times the recommended daily allowance. One cup of cooked asparagus contains 144mcg of vitamin K, one large cucumber contains about 49mcg, 1 cup of cooked celery contains about 57mcg and 1 cup of peas, in or out of the pods, contains about 40mcg.

Herbs and Other Vegetables

Ten sprigs of parsley contains about 164mcg of vitamin K, or twice the daily recommended intake of vitamin K. In addition, 1 cup of canned sauerkraut contains 135mcg of vitamin K, while 1 cup of cooked okra or cabbage contains about 64 to 74mcg.