Vitamin K Rich Foods, Fruits & Vegetables Add In Your Diet

Vitamin K is a fat-soluble nutrient that is essential for survival. A diet full of vitamin K-rich food will be great for your health. This vitamin is essential in blood clotting and helps with bone development. So, let us understand which unique vitamin K foods you can include in your diet for a healthier, fitter you!

18 Vitamin K Rich Foods Name

Our body needs essential vitamins and minerals to keep the body in healthy condition. In the list of Vitamins, we are discussing vitamin K today. Vitamin K is an essential nutrient that assists in blood clotting, bone metabolism, and cardiovascular health. In addition, it is a fat-soluble vitamin found in various foods, including leafy greens, vegetables, and fruits. Vitamin K comes in two primary forms, K1 and K2. K1 is primarily found in plant foods, while K2 is in animal-based and fermented foods. Below have highlighted some of the best food sources of vitamin K, so you can ensure you’re getting enough vitamin K through your diet.

1. Chicken

Chicken has many health benefits. It is also an excellent substitute for red meat if you are looking for healthier options. Add them to your salad or eat them grilled for a great meal!

Benefits & Nutrition

1. 100 grams of it contains about 60 mcg of vitamin K (50% DV)
2. Vitamin K in it strengthens bones and muscles
3. It is great for weight loss
4. It can help improve your mood.

Nutrition Value

• Vitamin K Content – Consuming 100 grams of chicken into your meal will supply 60 mcg of Vitamin K.

2. Eggs

How can we forget to include them in our list of vitamin k rich foods? They are loaded with healthy proteins and make a great snack. You can eat them boiled, scrambled or in your delicious salad for a delectable midday meal!

Benefits & Nutrition

1. Just 100 grams of egg yolk contain around 34 mcg of Vitamin K (29% DV)
2. They can help improve your eyesight.
3. They can help with cholesterol issues.

Nutritional Value

• Vitamin K Content – If you consume one egg yolk provides Vitamin K between 67 – 192 mcg.

3. Bacon

Bacon makes delicious burgers. They are also an excellent source of vitamin K. Adding bacon to your salads will not only make them tasty, but it will also provide you with lots of health benefits! Isn’t it amazing?

Benefits & Nutritional Value

1. Just 100g of bacon contains around 35 mcg of vitamin K (29% DV)
2. It can help prevent blood pressure issues. 
3. Bacon can improve heart health.

Nutritional Value

• Vitamin K Content – Including 100 grams of bacon into your diet provides around 35 mcg of Vitamin K.

4. Butter

Anything can taste great with a bit of butter in it! This dairy product is used as a spread or as a taste enhancement to various dishes. You can easily find them in any store near your area. Add them to your sandwich for a good breakfast!

Benefits & Nutritional Facts:-

1. Just 100 grams contains 21 mcg of vitamin K (18% DV). 
2. It can make your skin healthier 
3. It can improve your vision

Nutritional Value

• Vitamin K Content – A tablespoon of pure butter supplies 2.1 mcg of vitamin K.

5. Goose Liver Paste

This delicious French delicacy is famous all over the world. It finds its rightful place in vitamin k rich foods. Add it to your salad, or use it as a delicious spread to liven up your breakfast!

Benefits & Nutrition

1. Just 100 grams of Goose Liver Paste contains about 369 mcg (308% DV).
2. It can lower the risk of anaemia.
3. It can keep your nervous cell healthy

Nutritional Value

• Vitamin K Content – Just a portion of 100 grams of goose liver paste delivers 370 mcg of Vitamin K.

6. Natto

It is a trendy Japanese breakfast choice. It has a sticky consistency and is made from fermented soybeans. Eating it has been speculated to be the reason behind Japanese people’s longer life span. Isn’t it amazing?

Benefits & Nutrition

1. 100 grams of natto contains about 1,103 mcg of vitamin K(920% DV)
2. Vitamin K present to can promote healthy blood clotting
3. It may improve your sinus health. 
4. It may boost your metabolism.

Nutritional Value

• Vitamin K Content – One tablespoon of natto contains around 150 mcg of Vitamin K.

7. Soybean Oil

This healthy cooking oil is usually extracted from soybean. It is an amazingly versatile oil with many cooking uses, like frying, roasting, or baking. You can cook almost any of your favourite food with it!

Benefits & Nutrition

1. Just 100 grams of soybean oil contain 184 mcg of vitamin K (153% DV)
2. Soyabean can improve heart health. 
3. It may support bone and skin health

Nutritional Value

• Vitamin K Content – Adding one tablespoon of soybean oil into the diet supplies 25 mcg of Vitamin K.

8. Milk

Another dairy product enters this fun list of vitamin k rich foods. It is a powerhouse of proteins, healthy fats, and calcium. Therefore, it is an essential part of a balanced diet.

Benefits & Nutrition:-

1. 100 grams of it contains about 1.3 mcg of vitamin K(1% DV)
2. Milk may reduce the risk of serious heart diseases. 
3. It might improve bone health. 
4. It can improve brain health.

Nutritional Value

• Vitamin K Content – A cup of milk serves 0.49 mcg of Vitamin K.

Vitamin K Rich Fruits & Vegetables List

Eating fruits and vegetables regularly is essential for a healthy body. They are easy to get and taste great! So, what’s not to love about them? Let us have a good look at vitamin K fruits and vegetables that we can include in our daily diet for excellent health

9. Grapes

They have been around for almost a thousand years, and we still love them! Not only that, but they are also a crucial ingredient in making vines. Furthermore, eating grapes make an excellent breakfast!

Benefits & Nutrition:-

1. One hundred grams contain about 15 mcg of vitamin K (12% DV).
2. They can help improve skin and hair health.
3. It can help with weight loss.

Nutritional Value

• Vitamin K Content – Consuming around 150 grams of green or red grapes will supply you with 22 mcg of Vitamin K.

10. Kale

This green vegetable is highly nutritious. Health experts suggest incorporating kale into your diet due to the vegetable’s bundle of benefits. You can fry them or add them to your salad for a healthy meal! Kale benefits not only assist you in maintaining a healthy balance of vitamin K in the body and keep a check on your health.

Benefits and Nutrition Value:-

1. 100 grams of kale contains 817 mcg of vitamin K (681% DV)
2. It can help lower cholesterol. 
3. It can help with diabetes.

Nutritional Value

• Vitamin K Content – One Cup of raw kale delivers 113 mcg of Vitamin K.

11. Kiwi

They are also known as Chinese gooseberries. They originate from China but are popularly cultivated in New Zealand, hence the name. Eat them in the morning for a healthy breakfast!

Benefits and Nutrition Value:-

1. Just 100 grams of kale contain about 40 mcg of vitamin K (34% DV)
2. Kiwis can help boost digestion. 
3. It can be great for asthma. 
4. It can improve heart health. 

Nutritional Value

• Vitamin K Content – Consuming 100 grams of kiwi supplies with 6.1 mcg of Vitamin K.

12. Broccoli

Broccoli Oddly resembles a cute small tree. Isn’t it cute? They are highly nutritious and can be prepared in many ways. You can fry them or eat them raw for a good meal.

Benefits & Nutrition :-

1. Just 100 grams of it contains about 141 mcg of vitamin K (118% DV)
2. They can aid in blood sugar control 
3. It can promote healthy digestion

Nutritional Value

• Vitamin K Content – A tablespoon of broccoli provides ten mcg of Vitamin K.

13. Avocado

These delicious creamy-textured, mildly flavoured fruits are prevalent. They make the main ingredient of guacamole. So, why not have it for a fun dinner? Furthermore, Avocado benefits will assist you in upscaling your health game as well as its tempting taste will become one of your favourite fruits to lower your hunger pangs.

Benefits and Nutrition:-

1. 100 grams of avocado provides about 21 mcg of vitamin K (18% DV)
2. It can help healthily regulate your appetite. 
3. They may lower unhealthy cholesterol levels.

Nutritional Value

• Vitamin K Content – One cup of sliced avocado supplies up to 50 mcg of Vitamin K.

Also Read:- Benefits of Avocado

14. Spinach

This leafy vegetable is trendy amongst health-conscious people. It makes a great addition to any dish. They are versatile as you can boil, fry, or bake them as you like. That’s awesome!

Benefits & Nutrition:-

1. 100 grams of spinach contains about 483 mcg of vitamin K (402% DV)
2. It can help prevent osteoporosis. 
3. It may strengthen the immune system. 

Nutritional Value

• Vitamin K Content – 100 grams of spinach delivers 483 mcg of Vitamin K.

15. Blackberries

This fantastic fruit offers lots of health benefits. They are trendy among millions of people. You can add them to your fruit smoothie for a great, healthy smoothie for your breakfast. The best thing about the fruit is that they are healthy and available online in dries. Plus, getting dry berries online can ease the pain of leaving the house.

Benefits and Nutrition:-

1. 100 grams of them contain about  20 mcg of vitamin K (17% DV)
2. They can be great for digestion. 
3. It can boost brain health.

Nutritional Value

• Vitamin K Content – A cup of blackberries offers 28.5 mcg of Vitamin K.

16. Tomatoes

Tomatoes were first grown in South Africa, but now they are grown worldwide. They taste sweet and are deliciously juicy. You can add them to your salad for a delectable meal.

Benefits and Nutrition:-

1. 100 grams contain about 43 mcg of vitamin K (36% DV).
2.  It can be very beneficial for skin health. 
3. They can help with diabetes management.

Nutritional Value

• Vitamin K Content – Consuming 1 Cup of Cherry Tomatoes provides 11.77 mcg of Vitamin K.

17. Prunes

They are dried plums but offer lots of nutritional benefits. You can easily find them in your local supermarket. Add them to your diet for a healthy mind and body. Though prunes fall on the expensive side, you can still use it to keep a healthy balance of Vitamin K in the body. You can buy prunes online and use it as per convenience to maintain the nutritional balance of the body.

Benefits and Nutrition Value:-

1. 100 grams of prunes contains around 60 mcg of vitamin K (50% DV)
2. It can improve your gut health.
3. It can help build muscle mass.

Nutritional Facts

Vitamin K Content – Each prune supplies 5.7 mcg of Vitamin K.

18. Beet Greens

Beet Greens are a popular winter vegetable. It leaves from a beetroot plant. You can add them to your salad for a delicious meal.

Benefits and Nutrition:-

1. 100 grams contain about 484 mcg of vitamin K (403% DV).
2.  It can improve your mental health. 
3. It can be good for the skin.

Nutritional Value

• Vitamin K Content – Incorporating 100 grams of beet green will give 0.3 mcg of Vitamin K.

Conclusion

To stay active and energetic, you need to maintain a healthy body. This is only possible when you monitor your food intake and ensure you consume all the essential nutrients. Vitamin K plays a vital role in keeping the body healthy in the list of essential nutrients. To achieve this, start with vitamin K-rich foods in your diet. Our Indian pantry is full of foods loaded with vitamin K, which you can consider incorporating into your diet. You can pick food options like broccoli, eggs, prunes, kale, etc. In addition, these food options will also provide you with ample benefits to help you keep up with good health. I hope this article provided enough information about the foods to pick when running low on vitamin K content.