Which Vegetables Are Low In Vitamin K?

Vitamin K, a fat-soluble vitamin, plays an important role in bone health and blood clotting. If you follow a healthy diet with plenty of vegetables, you should be getting enough vitamin K. Some vegetables contain much less vitamin K than others, however. To ensure adequate vitamin K intake, choose green, leafy vegetables often.

Daily Vitamin K Needs

Current dietary guidelines recommend that men get at least 120 micrograms of vitamin K per day and women at least 90 micrograms, according to the Harvard School of Public Health. An even higher daily vitamin K intake may reduce your risk of breaking bones. Research has shown that women who consume at least 110 micrograms of vitamin K per day have a 30 percent lower risk of breaking a hip than women who consume less vitamin K, notes the Harvard School of Public Health.

Vegetables High in Vitamin K

Green, leafy vegetables contain high amounts of vitamin K. A one-cup serving of frozen kale boiled and drained without salt has 1,146.6 micrograms of vitamin K, and a one-cup serving of collard greens boiled and drained without salt has 1,059.4 micrograms, according to the USDA National Nutrient Database. One cup of frozen spinach boiled and drained without salt has 1,027.3 micrograms of vitamin K, and one cup of frozen turnip greens boiled and drained without salt has 851.0 micrograms. Cooked vegetables typically contain more vitamin K than raw vegetables. One cup of raw spinach, for example, contains only 144.9 micrograms of vitamin K, compared to the 1,027.3 micrograms found in one cup of cooked spinach.

Vegetables Low in Vitamin K

One stalk of raw celery has 11.7 micrograms of vitamin K, and one leaf of raw romaine lettuce has 10.3 micrograms. One cup of raw alfalfa seeds has 10.1 micrograms of vitamin K, and one raw carrot has 9.5 micrograms. A serving of three flowerets of boiled cauliflower contains 7.5 micrograms of vitamin K. One potato baked with flesh and skin has only 4.0 micrograms of vitamin K.

Other Good Vitamin K Sources

One cup of dried plums stewed without added sugar has 64.7 micrograms of vitamin K. A graham cracker pie crust has 59.0 micrograms of vitamin K. One cup of frozen blueberries has 40.7 micrograms of vitamin K, and a 3-oz. can of light tuna fish in oil contains 37.4 micrograms. One tablespoon of canola oil has 17.1 micrograms of vitamin K.