Food sources of vitamin K are varied, as it is found in a variety of plant and animal foods that one can easily find in the market. Where is vitamin K in food? This is what we answer in the next article.

Do the sources of vitamin K differ in different types?

Yes, as vitamin K1, or what is known as phylloquinone, is found mainly in plant foods, and sources of vitamin K2, or what is known as menaquinone, include animal foods and fermented foods. [1،2]

Below we mention the sources of vitamin K1 and vitamin K2 in detail that are recommended to be taken to prevent:

Vitamin K1 sources

The source of vitamin K1 in food is mainly green leafy vegetables, in addition to some types of vegetable oils. Below we mention these sources of vitamin K1, in addition to the amount of vitamin K1 contained in 100 grams of them:

  • Fresh parsley: 1640 mcg.
  • Cooked: 540.7 mcg.
  • Uncooked spinach: 483 mcg.
  • Cooked curly kale: 531 mcg
  • Mustard green: 407 mcg.
  • Cooked beetroot leaves: 484 mcg.
  • Raw chard: 830 mcg.
  • Raw dandelion leaves: 778.4 mcg.
  • Raw turnip leaves: 518.9 mcg.
  • Cooked broccoli: 141 mcg.
  • Cooked cabbage: 108.7 mcg.
  • : 108.6 mcg.
  • Cooked Brussels sprouts: 140 mcg
  • Dried basil: 1714.5 mcg.
  • Dried sage: 1714.5 mcg.
  • Dried thyme: 1714.5 mcg.
  • Dried oregano: 621.7 mcg.
  • Dried oregano: 621.7 mcg.
  • Dried coriander leaves: 1359.5 mcg.
  • Raw cress seed: 541.9 mcg.
  • Red lettuce: 140.3 mcg.
  • Green lettuce: 126.3 mcg.
  • Cooked green beans: 48 mcg.
  • Green peas: 26 mcg.
  • Soybean oil: 183.9 mcg.
  • Mayonnaise: 163 mcg.
  • Margarine: 101.3 mcg.
  • Avocado: 21 mcg.
  • Kiwi: 40 mcg. [1،3،4]

Sources of vitamin K1 can also include cranberries, pumpkin, green or red grapes, pine nuts, and soybeans. [4،5]

Vitamin K2 sources

As mentioned earlier, it is mainly found in animal products, including meat, dairy, and cheese, in addition to fermented foods. Below we mention these sources of vitamin K2, in addition to the amount of vitamin K2 found in 100 grams of them:

  • NATO: 939 mcg.
  • Goose liver: 369 mcg.
  • Beef liver: 106 mcg.
  • Chicken liver: 13 mcg.
  • Turkey sausage: 36.6 mcg
  • Chicken meat: 35.7 mcg.
  • Salami: 28 mcg.
  • Pepperoni: 41.7 mcg.
  • Soft cheese: 506 mcg
  • Hard cheese: 282 mcg.
  • Whole milk: 38.1 mcg.
  • Duck breast: 5.5 mcg.
  • Cow kidneys: 5.7 mcg.
  • Egg yolk: 34 mcg.
  • Butter: 21 mcg. [1-3]

Pickled cucumbers or cabbage and other fermented foods are also sources of vitamin K2. [5]

How much should you eat from sources of vitamin K?

The amount of daily intake is 120 micrograms, and therefore it is recommended to eat a sufficient amount from its sources in order to obtain this daily dose, as some foods are rich in vitamin K, and therefore eating a small amount of them will provide the body with its daily need, while other types of foods contain It contains a lower percentage of vitamin K, and therefore the individual will need to eat a larger amount of it to meet his daily need of this vitamin. [1،5]

It is also recommended to diversify when you want to eat foods rich in vitamin K, as each contains other vitamins and minerals that benefit the health and well-being of the body. [5]

There are many sources of vitamin K of both types, and green leafy vegetables are among the richest of these sources in vitamin K1, and some animal products contain a good percentage of vitamin K2.

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