What are the best foods that have Vitamin K? Vitamin K can be found in green vegetables, dairy products and animal food sources. Vitamin K1 is found in plant foods and Vitamin K2 is found in animal foods.
What are the best foods that have Vitamin K? iStock-photo credit: Tetiana Kreminska
Some good meat sources that have Vitamin K are:
• Chicken Wings- 1 wing cooked has 15 mcg and that contains 12% of the Daily Value. 100 grams of chicken wings contain 28 mcg.
• Ground Beef- 3 ounces contains 6 mcg which is 5% of the DV. 100 grams of this is 7mcg and 6% of the DV.
• Ham- has 7% of the DV per serving and 3 ounces of this is 8mcg. And 100 grams of this is 10 mcg while this contains 8% of the DV.
Some vegetable food sources that contain Vitamin K are:
• Cooked Kale- ½ cup is 247 mcg. 205% of the DV per serving. 100 grams- 418 mcg, 348% of the DV per serving.
• Cooked Broccoli- ½ cup is 110 mcg. And this is 92% of the DV. 100 grams- 141 mcg, 118% of the DV.
• Cooked Green Beans- ½ cup is 30 mcg and this is 25% of the DV. 100 grams- 48 mcg, 40% of the DV.
• Avocado- Medium fruit- 21mcg-18% of the DV. 100 grams-21 mcg-22% of the DV.
• Cooked Brussel Sprouts-91% of the DV per serving. ½ cup is 108 mcg. 100 grams is 140 mcg which is 117% of the DV.
Some fruits that have Vitamin K are:
• Blueberries-1/2 cups are 14mcg and 12% is DV per serving.
• Grapes- 10 grapes is 7 mcg, and it is 6% of the DV per serving.
• Blackberries- ½ cup is 14mcg and it is 12% of the DV per serving. 100 grams of this is 19 mcg and this is 16% of the DV.
Some nuts that have Vitamin K are:
Cashews are 8% of the DV per serving. 1 ounce of this is 9.7 mcg and 100 grams of this is 34 mcg and it is 28% of the DV.
Hazelnuts are 3% of the DV per serving. 1 ounce of this is 4 mcg and 100 grams of this is 14 mcg.
The Bottom Line is Vitamin K foods can be found in meat food sources, nuts, dairy products, fruits, etc.
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References
1) USDA- https://fdc.nal.usda.gov/food-details/169238/nutrients
2) USDA- https://fdc.nal.usda.gov/food-details/170581/nutrients
3) USDA- https://fdc.nal.usda.gov/food-details/170162/nutrients
4) USDA- https://fdc.nal.usda.gov/food-details/171711/nutrients
5) USDA- https://fdc.nal.usda.gov/food-details/173946/nutrients
6) NIH- https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
7) NIH- https://ods.od.nih.gov/pubs/usdandb/VitK-Menaquinone-Content.pdf
8) USDA- https://fdc.nal.usda.gov/food-details/171705/nutrients
9) USDA- https://fdc.nal.usda.gov/food-details/169321/nutrients
10) USDA- https://fdc.nal.usda.gov/food-details/168513/nutrients
11) USDA- https://fdc.nal.usda.gov/food-details/169967/nutrients
12) USDA- https://fdc.nal.usda.gov/food-details/169238/nutrients
