Vitamin K Foods - Lens
Vitamin K (K from "Koagulations-Vitamin" in German, Danish, Swedish and Norwegian[1]) denotes a group of lipophilic, hydrophobic vitamins that are needed for the posttranslational modification of certain proteins, mostly required for blood coagulation. Chemically they are 2-methyl-1,4-naphthoquinone derivatives.
Vitamin K2 (menaquinone, menatetrenone) is normally produced by bacteria in the intestines, and dietary deficiency is extremely rare unless the intestines are heavily damaged or are unable to absorb the molecule[citation needed].
Vitamin K2 (menaquinone, menatetrenone) is normally produced by bacteria in the intestines, and dietary deficiency is extremely rare unless the intestines are heavily damaged or are unable to absorb the molecule[citation needed].
Sources of Vitamin K
Sources of Vitamin K
Vitamin K is found chiefly in leafy green vegetables, particularly the dark green ones such as spinach and kale; Brassica (e.g. cabbage, cauliflower, broccoli, and brussels sprouts) are also high in Vitamin K as are some fruits such as avocado and kiwifruit. By way of reference, two tablespoons of parsley contain 153% of the recommended daily amount of vitamin K.[7]. Some vegetable oils, notably soybean, contain vitamin K, but at levels that would require relatively large caloric consumption to meet the USDA recommended levels.[8]
Phylloquinone (vitamin K1) is the major dietary form of vitamin K.
Menaquinone-4 and Menaquinone-7 (vitamin K2) are found in meat, eggs, dairy [9] and natto[10]. MK-4 is synthesized by animal tissues, the rest (mainly MK-7) are synthesized by bacteria during fermentation. In natto 0% of Vitamin K is from MK-4 and in cheese 2-7%.[11]
Vitamin K is found chiefly in leafy green vegetables, particularly the dark green ones such as spinach and kale; Brassica (e.g. cabbage, cauliflower, broccoli, and brussels sprouts) are also high in Vitamin K as are some fruits such as avocado and kiwifruit. By way of reference, two tablespoons of parsley contain 153% of the recommended daily amount of vitamin K.[7]. Some vegetable oils, notably soybean, contain vitamin K, but at levels that would require relatively large caloric consumption to meet the USDA recommended levels.[8]
Phylloquinone (vitamin K1) is the major dietary form of vitamin K.
Menaquinone-4 and Menaquinone-7 (vitamin K2) are found in meat, eggs, dairy [9] and natto[10]. MK-4 is synthesized by animal tissues, the rest (mainly MK-7) are synthesized by bacteria during fermentation. In natto 0% of Vitamin K is from MK-4 and in cheese 2-7%.[11]
List Of Vitamin K Foods
source : USDA National Nutrient Database for Standard Reference, Release 19
(%u03BCg) Content of Selected Foods per Common Measure, sorted by nutrient contenVitamin K (phylloquinone)
Description Weight (g) Common Measure Content per Measure
Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 1146.6
Kale, cooked, boiled, drained, without salt 130 1 cup 1062.1
Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 1059.4
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 1027.3
Spinach, canned, drained solids 214 1 cup 987.8
Spinach, cooked, boiled, drained, without salt 180 1 cup 888.5
Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 851.0
Collards, cooked, boiled, drained, without salt 190 1 cup 836.0
Beet greens, cooked, boiled, drained, without salt 144 1 cup 697.0
Turnip greens, cooked, boiled, drained, without salt 144 1 cup 529.3
Mustard greens, cooked, boiled, drained, without salt 140 1 cup 419.3
Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 299.9
Broccoli, cooked, boiled, drained, without salt 156 1 cup 220.1
Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 218.9
Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 207.0
Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 203.6
Broccoli, frozen, chopped, cooked, boiled, drained, without salt 184 1 cup 183.1
Spinach souffle 136 1 cup 172.0
Lettuce, butterhead (includes boston and bibb types), raw 163 1 head 166.7
Parsley, raw 10 10 sprigs 164.0
Cabbage, cooked, boiled, drained, without salt 150 1 cup 163.1
Noodles, egg, spinach, cooked, enriched 160 1 cup 161.8
Spinach, raw 30 1 cup 144.9
Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 144.0
Lettuce, iceberg (includes crisphead types), raw 539 1 head 129.9
Endive, raw 50 1 cup 115.5
Lettuce, green leaf, raw 56 1 cup 97.2
Broccoli, raw 88 1 cup 89.4
Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 88.0
Rhubarb, frozen, cooked, with sugar 240 1 cup 71.0
Plums, dried (prunes), stewed, without added sugar 248 1 cup 64.7
Okra, cooked, boiled, drained, without salt 160 1 cup 64.0
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled,drained, without salt 170 1 cup 62.6
Pie crust, cookie-type, prepared from recipe, graham cracker, baked 239 1 pie shell 59.0
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 57.8
Lettuce, cos or romaine, raw 56 1 cup 57.4
Celery, cooked, boiled, drained, without salt 150 1 cup 56.7
Fast foods, coleslaw 99 3/4 cup 56.4
Bread crumbs, dry, grated, seasoned 120 1 cup 55.2
Cabbage, raw 70 1 cup 53.2
Beans, snap, green, canned, regular pack, drained solids 135 1 cup 52.5
Broccoli, cooked, boiled, drained, without salt 37 1 spear 52.2
Cucumber, with peel, raw 301 1 large 49.4
Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 48.3
Spinach, raw 10 1 leaf 48.3
Cabbage, savoy, raw 70 1 cup 48.2
Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears 48.0
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained,without salt 165 1 cup 43.9
Description Weight (g) Common Measure Content per Measure
Kale, frozen, cooked, boiled, drained, without salt 130 1 cup 1146.6
Kale, cooked, boiled, drained, without salt 130 1 cup 1062.1
Collards, frozen, chopped, cooked, boiled, drained, without salt 170 1 cup 1059.4
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 1027.3
Spinach, canned, drained solids 214 1 cup 987.8
Spinach, cooked, boiled, drained, without salt 180 1 cup 888.5
Turnip greens, frozen, cooked, boiled, drained, without salt 164 1 cup 851.0
Collards, cooked, boiled, drained, without salt 190 1 cup 836.0
Beet greens, cooked, boiled, drained, without salt 144 1 cup 697.0
Turnip greens, cooked, boiled, drained, without salt 144 1 cup 529.3
Mustard greens, cooked, boiled, drained, without salt 140 1 cup 419.3
Brussels sprouts, frozen, cooked, boiled, drained, without salt 155 1 cup 299.9
Broccoli, cooked, boiled, drained, without salt 156 1 cup 220.1
Brussels sprouts, cooked, boiled, drained, without salt 156 1 cup 218.9
Onions, spring or scallions (includes tops and bulb), raw 100 1 cup 207.0
Dandelion greens, cooked, boiled, drained, without salt 105 1 cup 203.6
Broccoli, frozen, chopped, cooked, boiled, drained, without salt 184 1 cup 183.1
Spinach souffle 136 1 cup 172.0
Lettuce, butterhead (includes boston and bibb types), raw 163 1 head 166.7
Parsley, raw 10 10 sprigs 164.0
Cabbage, cooked, boiled, drained, without salt 150 1 cup 163.1
Noodles, egg, spinach, cooked, enriched 160 1 cup 161.8
Spinach, raw 30 1 cup 144.9
Asparagus, frozen, cooked, boiled, drained, without salt 180 1 cup 144.0
Lettuce, iceberg (includes crisphead types), raw 539 1 head 129.9
Endive, raw 50 1 cup 115.5
Lettuce, green leaf, raw 56 1 cup 97.2
Broccoli, raw 88 1 cup 89.4
Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 88.0
Rhubarb, frozen, cooked, with sugar 240 1 cup 71.0
Plums, dried (prunes), stewed, without added sugar 248 1 cup 64.7
Okra, cooked, boiled, drained, without salt 160 1 cup 64.0
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled,drained, without salt 170 1 cup 62.6
Pie crust, cookie-type, prepared from recipe, graham cracker, baked 239 1 pie shell 59.0
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 170 1 cup 57.8
Lettuce, cos or romaine, raw 56 1 cup 57.4
Celery, cooked, boiled, drained, without salt 150 1 cup 56.7
Fast foods, coleslaw 99 3/4 cup 56.4
Bread crumbs, dry, grated, seasoned 120 1 cup 55.2
Cabbage, raw 70 1 cup 53.2
Beans, snap, green, canned, regular pack, drained solids 135 1 cup 52.5
Broccoli, cooked, boiled, drained, without salt 37 1 spear 52.2
Cucumber, with peel, raw 301 1 large 49.4
Peas, edible-podded, frozen, cooked, boiled, drained, without salt 160 1 cup 48.3
Spinach, raw 10 1 leaf 48.3
Cabbage, savoy, raw 70 1 cup 48.2
Asparagus, frozen, cooked, boiled, drained, without salt 60 4 spears 48.0
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained,without salt 165 1 cup 43.9
Ressources about Vitamin K Foods
- Vitamin K Foods
- All about vitamin k foods for your health
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