Vitamin K can be produced in the intestines and this function is improved with the presence of cultured milk, like yogurt, in the diet. Vitamin K is found in nature in two forms - K1, also called phylloquinone, is found in plants and vitamin K2, also called menaquinone, which can be synthesized by many bacteria. Vitamin K3, menadione, is a synthetic form of this vitamin which is manmade.

Vitamin K is used in the body to control blood clotting and is essential for synthesizing prothrombin a precursor to the liver protein, Thrombin that controls the clotting. In the intestines it also assists in converting glucose to glycogen, this can then be stored in the liver. There are some indications that Vitamin K is also involved in bone formation and repair and may decrease the incidence or severity of osteoporosis and slow bone loss.

Vitamin K is a fat-soluble vitamin. A fat-soluble vitamin dissolves and remains in the fatty tissues of the body, reducing the need to ingest large quantities. As such symptoms from a defiency in fat-soluble vitamins may not be apparent for years. They should not be consumed in excess unless under strict medical supervision since toxic reactions from fat-soluble vitamins occur at a smaller percentage of the RDA than water-soluble vitamins.


Vitamin K RDA


There is no RDA for vitamin K instead there is the Adequate Intake for Vitamin K

children 1-3 yrs 30 μg
children 4-8 yrs 55 μg
children 9-13 yrs 60 μg
Males 14-18 yrs 75 μg
Males 19-70+ yrs 120 μg
Females 14-18 yrs 75 μg
Females 19-70+ yrs 90 μg
Pregnancy 19-50 yrs 90 μg
Lactation 19-50 yrs 90 μg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Vitamin K (Phylloquinone):


leafy vegetables, cheese, liver, asparagus, coffee, bacon, green tea, beans,

We have sorted our nutrition database by foods high in Vitamin K so you can easily see how much Vitamin K is contained in different foods. You can also search through our database using the search box below or browse the Vitamin K content by food category.

Search for Vitamin K content in Food

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Vitamin K content by food category:

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables

Vitamin K and Nutrition Facts - Top 199 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats

Different forms or alternative names for Vitamin K (Phylloquinone):

phylloquinone
phytonadione
menadiol
menadione

Importance of Vitamin K (Phylloquinone):


promotes blood clotting
improves bone density and bone strength

Deficiency of Vitamin K (Phylloquinone) may cause:


nosebleeds
excessive bleeding (hemorrhage)
excessive bruising
gastrointestinal disorders





Nutrition Facts

calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance