Updated: August 14, 2025 5:47 PM IST 
A well-balanced and nourished diet is important for overall well-being. Amongst the many things that are required in a meal, Vitamin K is one that must be on your list. According to, director of ambulatory nutrition services at Mount Sinai Hospital, Samantha Dieras, vitamin K is of utmost importance and is a fat-soluble vitamin that can help get rid of blood clots and support other functions to keep our bodies healthy.
As per the dietitian Lauren Manaker, “vitamin K plays a crucial role in supporting your bone health and blood clotting.” She explains, “It ensures that calcium goes to the right places, like your bones and teeth, instead of building up in your arteries or soft tissues. This dual action supports both bone and cardiovascular health.”
What’s interesting is that this nutrient is also very easy to find and is further divided into two types, vitamin K1 and vitamin K2. K1 is considered the main source of vitamin K and can be found in leafy vegetables. Vitamin K2 is found in animal-based and fermented foods.
As per the nutritionist and dietician, Manaker and Dieras, Vitamin K is considered safe and there are no known downsides. Although Dieras shares a disclaimer that nutrients might interact negatively with certain medications, like antibiotics or blood thinners, she recommends speaking with your doctor before consuming vitamin K in supplement form to make sure it doesn’t interfere with medicines you need.
Vitamin K foods are easy to find. The best ones to incorporate into your diet include:
Kale is considered very rich in vitamin K. One cup of kale alone contains 1,062 micrograms of the nutrient. Therefore, a bowl of kale salad in enough to complete your Kale requirement.
Another popular leafy green that is rich in vitamin K is spinach. According to Manaker: one cup contains 888 mcg of the nutrient.
These tasty and nutritious vegetables can offer you health and nutrition. According to the US Department of Agriculture (USDA), one cup of cooked or raw Brussels sprouts contains 155.8 mcg of vitamin K.
Besides being a great source of fiber and protein, broccoli is also rich in vitamin K. Manaker says one cup can contain 220 mcg of the nutrient.
Surprisingly, this great snack, edamame, contains more protein than eggs. According to the USDA, one cup of edamame contains 37.1 mcg of the nutrient.
Soybeans are the highest source of vitamin K2. For about 3.5 ounces of the food, you can find over 1,000 mcg of the nutrient.
A favourite of Manaker’s, prunes make for a versatile food that can work in so many recipes or even just as a healthy snack. She says that one cup contains 60 mcg of vitamin K.
If you’re looking for something that’s a bit sweeter, try kiwis, Manaker suggests. One cup of sliced kiwi contains about 73 mcg of vitamin K.
Manaker also points to avocados as being a good source of vitamin K. Studies show that one serving (which is the equivalent of 1/5 of the fruit) contains 14 mcg of the nutrient.
Another popular fruit you can turn to for your vitamin K fix, Manaker says, is blueberries. One cup of blueberries contains about 47 mcg of the nutrient.
Grapes, which have antioxidant and anti-aging skin benefits, are also considered a good source of vitamin K. Manaker says that one cup of grapes contains about 22 mcg of the nutrient.
With chicken breast, you get your fix of protein and vitamin K. Manaker says that 3 ounces of the meat contains 13 mcg of vitamin K2.
Many types of cheese are a good source of vitamin K. The NIH says that one serving or half an ounce of cheddar cheese contains 4 mcg of the nutrient, while 1.5 ounces of mozzarella contains about 2 mcg.
If you’re looking for oils to cook and mix your food with that also contain vitamin K, soybean oil is your new go-to. Manaker says that one tablespoon of the oil contains 25 mcg of the nutrient.
Packed with nutrients and health benefits, olive oil is one of the best cooking oils out there and is a good source of vitamin K. Manaker says one tablespoon of olive oil contains 8 mcg of the nutrient.
The benefits of eggs are many, and their vitamin K content is just another thing to add to that extensive list. According to the USDA, one large egg contains 0.15 mcg of the nutrient.
According to the NIH, the recommended daily intake of vitamin K is 120 mg a day for men and 90 mcg a day for women. Since this nutrient can be found in various vegetables, fruits, meats, and other foods, Manaker says that you can easily meet this through a balanced diet.
How does one enhance their absorption of vitamin K?
As per both the experts, the best way to consume Vitamin K can be done by a well-balanced diet. Manaker recommends consuming versatile food like prunes that is packed with other nutrients and can be eaten or mixed into sauces. “They have a unique combination of not only vitamin K but also boron, potassium and antioxidants,” she says. “They can be added to many recipes to enhance flavour and texture thanks to their natural sweetness.”
Dieras says you can also take a vitamin K supplement. It’s oftentimes combined with vitamin D, which she says is beneficial for bone health.
Both Manaker and Dieras say that a vitamin K deficiency is rare, but it can happen. In that rare occurrence, Dieras says it is usually caused by medications that might interfere with the nutrient or those who have malabsorption disorders and may struggle to absorb the vitamin K they’re consuming.
Things to look out for that may point to a vitamin K deficiency, Manaker says, are easy bruising, excessive bleeding from cuts, gums or nose, blood in your stool or urine, and weak bones or fractures. “If you notice these signs, consult a healthcare provider,” she says.
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