An important nutrient for a healthy body, vitamin K is in many different foods. Leafy, green vegetables, such as savoy cabbage, pack the greatest punch of vitamin K. Although darker green vegetables, like spinach and kale, contain the most vitamin K, savoy cabbage also provides a healthy dose.
About Vitamin K
Vitamin K plays an essential role in the cascade process that occurs when your body is wounded and a blood clot is formed. Many steps to this intricate process rely on adequate levels of vitamin K in your system. Babies are usually given a shot of vitamin K at birth to prevent potential bleeding disorders. Without enough vitamin K, the likelihood of bleeding from injury rises, increasing the potential for death. Vitamin K may also play a role in bone health, but research is ongoing in this area, notes Harvard School of Public Health.
Savoy Cabbage and Vitamin K
One cup of raw savoy cabbage provides 48.2 mcg of vitamin K. Compared to raw plain cabbage and raw red cabbage, savoy cabbage's vitamin K content falls in the middle. One cup of raw, plain cabbage provides 52.5 mcg of vitamin K, while 1 cup of raw, red cabbage provides 28.6 mcg. Raw spinach, a food rich in vitamin K, provides 147 mcg of vitamin K in a 1 cup serving. Spinach and other greens, such as kale and collard greens provide more vitamin K when cooked. The same applies to cabbage -- 1 cup of plain cabbage, boiled and cooked provides 163.1 mcg of vitamin K.
Vitamin K Recommendations
Daily vitamin K recommendations vary depending on your age and sex. Adult men require the most vitamin K -- about 120 mcg per day. Adult women need 90 mcg of daily vitamin K. Savoy cabbage intake in a 1 cup serving can help meet at least half the daily requirement for women. Consuming vitamin K through foods is the best way to get your daily dose. The Harvard School of Public Health notes that if you lack green, leafy vegetables in your diet, you are likely at risk for vitamin K deficiency.
Other Vitamin K Sources
The richest sources of vitamin K are green, leafy vegetables, but other healthy foods provide some of the nutrient, too, though in smaller quantities. A 3 oz. serving of tuna packed in oil provides about 37.4 mcg of vitamin K. Fruits, such as kiwifruit contain a good dose -- about 30.6 mcg of vitamin K in a medium kiwi -- while 1 cup of strawberries provides very little -- about 4 mcg in a serving. Eating a variety of foods to add vitamin K to your diet is a good idea, but green, leafy vegetables are the best choice.
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