For education only, not medical advice. Ask your doctor before you change your diet or any medication.

Vitamin K1 in Plant Based Foods

1,687 plant foods ranked by Vitamin K1 per 100 g. Search a food, pick a food group or keep whole foods only.

  • 1,687 plant foods with vitamin K1 data
  • Source: USDA FoodData Central
  • Units: µg vitamin K1 per 100 g
  • Adequate Intake: 90 µg/day (women) · 120 µg/day (men)

Top 50 of 397 whole foods (1,687 with the switch off), per 100 g unless marked.

# Group
1 Spices, sage, ground Spices and Herbs 1,714.5
2 Spices, thyme, dried Spices and Herbs 1,714.5
3 Spices, basil, dried Spices and Herbs 1,714.5
4 Parsley, fresh Vegetables 1,640
5 Spices, coriander leaf, dried Spices and Herbs 1,359.5
6 Spices, parsley, dried Spices and Herbs 1,359.5
7 Amaranth leaves, raw Vegetables 1,140
8 Chard, swiss, raw Vegetables 830
9 Dandelion greens, raw Vegetables 778.4
10 Spices, marjoram, dried Spices and Herbs 621.7
11 Spices, oregano, dried Spices and Herbs 621.7
12 Cress, garden, raw Vegetables 541.9
13 Spinach, raw Vegetables 482.9
14 Collards, raw Vegetables 437.1
15 Basil, fresh Spices and Herbs 414.8
16 Beet greens, raw Vegetables 400
17 Kale, raw Vegetables 390
18 Kale, raw Vegetables 389.6
19 Chrysanthemum, garland, raw Vegetables 350
20 New Zealand spinach, raw Vegetables 337
21 Coriander (cilantro) leaves, raw Vegetables 310
22 Sweet potato leaves, raw Vegetables 302.2
23 Chicory greens, raw Vegetables 297.6
24 Mustard greens, raw Vegetables 257.5
25 Broccoli raab, cooked Vegetables 256
26 Radicchio, raw Vegetables 255.2
27 Turnip greens, raw Vegetables 251
28 Watercress, raw Vegetables 250
29 Endive, raw Vegetables 231
30 Broccoli raab, raw Vegetables 224
31 Chives, raw Vegetables 212.7
32 Onions, spring or scallions (includes tops and bulb), raw Vegetables 207
33 Onions, welsh, raw Vegetables 193.4
34 Brussels sprouts, raw Vegetables 177
35 Spices, pepper, black Spices and Herbs 163.7
36 Onions, young green, tops only Vegetables 156.3
37 Spices, cloves, ground Spices and Herbs 141.8
38 Lettuce, red leaf, raw Vegetables 140.3
39 Lettuce, green leaf, raw Vegetables 126.3
40 Lettuce, leaf, green, raw Vegetables 118.5
41 Cabbage, mustard, salted Vegetables 115.6
42 Peppers, sweet, red, freeze-dried Vegetable Products 114.2
43 Taro leaves, raw Vegetables 108.6
44 Grape leaves, raw Vegetables 108.6
45 Sweet potato leaves, cooked, steamed, without salt Vegetables 108.6
46 Arugula, raw Vegetables 108.6
47 Sweet potato leaves, cooked, steamed, with salt Vegetables 108.6
48 Peppers, hot chile, sun-dried Vegetable Products 108.2
49 Carrot, dehydrated Vegetable Products 108
50 Lettuce, cos or romaine, raw Vegetables 102.5

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Everyday foods rich in Vitamin K1

Whole foods with their own page, per 100 g; spices and dried herbs left out.

Good to know

Synergy with calcium & vitamin D

Vitamin K1 works synergistically with vitamin D and calcium to direct calcium into bones rather than arteries. If you take a vitamin D supplement, ensuring adequate K1 from dark leafy greens supports optimal calcium metabolism. See the Calcium Ranking Tool for plant based calcium sources.

Questions

How much vitamin K do I need per day?

The Adequate Intake (AI) is 90µg/day for women and 120µg/day for men — there is no RDA for vitamin K1. A single cup of raw kale provides well over the AI. A handful of parsley (about 10g) delivers over 160µg. Plant based eaters who include even modest amounts of leafy greens consistently meet or exceed the adequate intake with ease.

What is the difference between vitamin K1 and K2?

Vitamin K1 (phylloquinone) is found almost exclusively in green leafy vegetables and is the primary dietary form on plant based diets. Vitamin K2 (menaquinone) is produced by bacteria in fermented foods like natto (fermented soybeans), tempeh, and sauerkraut — K2 content varies dramatically. The body can convert some dietary K1 to K2, though the efficiency is modest. For plant based eaters, K1 from leafy greens is the reliable, consistent source.

Can a plant based diet provide enough vitamin K?

Yes, absolutely. Plant based diets are the richest dietary source of vitamin K1. Leafy greens — kale, spinach, collard greens, Swiss chard, parsley — are unequivocally the highest-concentration sources. A plant based eater who includes even modest servings of cooked or raw leafy greens easily meets the adequate intake. This is one nutrient where plant based diets have a decisive advantage over omnivorous diets.

Does cooking destroy vitamin K in leafy greens?

Vitamin K1 is fat-soluble, not water-soluble, so it is remarkably heat-stable. Boiling leafy greens causes minimal K1 loss — most is retained. In fact, cooking increases the bioavailability of vitamin K1 slightly by releasing it from plant cells. Cooking also reduces volume, making it easier to consume larger quantities of greens. Both raw and cooked greens deliver abundant vitamin K1; the best approach is to eat both forms regularly.

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