Foods highest in Vitamin K
Vitamin K is essential for blood clotting and for bone metabolism.
Below are the whole foods with the most vitamin k per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What vitamin k does
Vitamin K is essential for blood clotting and for bone metabolism.
Leafy greens supply most of it, so intake tracks how many greens you eat.
How much you need
The Daily Value used on food labels is 120 mcg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in vitamin k (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Parsley, fresh | 1,640 mcg | 1367% |
| Chard, swiss, raw | 830 mcg | 692% |
| Dandelion greens, raw | 778 mcg | 649% |
| Collards, frozen, chopped, cooked, boiled, drained, with salt | 623 mcg | 519% |
| Mustard greens, cooked, boiled, drained, without salt | 593 mcg | 494% |
| Dandelion greens, cooked, boiled, drained, without salt | 551 mcg | 460% |
| Cress, garden, raw | 542 mcg | 452% |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 541 mcg | 451% |
| Turnip greens, frozen, cooked, boiled, drained, with salt | 519 mcg | 432% |
| Lambsquarters, cooked, boiled, drained, with salt | 494 mcg | 412% |
| Spinach, cooked, boiled, drained, without salt | 494 mcg | 411% |
| Beet greens, cooked, boiled, drained, with salt | 484 mcg | 403% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track vitamin k free
Healthy Squirrel is a free food tracker that fills in Vitamin K — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your vitamin k for the day.
Every other nutrient
Ready to see your full nutrient profile?
Open Healthy Squirrel — it's free