Recommendations for Vitamin K (mcg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 2 | – | 2 | – |
| Infants | 6-12 months | 2.5 | – | 2.5 | – |
| Children | 1-3 years | 30 | – | 30 | – |
| Children | 4-8 years | 55 | – | 55 | – |
| Children | 9-13 years | 60 | – | 60 | – |
| Adolescents | 14-18 years | 75 | – | 75 | – |
| Adults | 19-50 years | 120 | – | 90 | – |
| Adults | 51-70 years | 120 | – | 90 | – |
| Adults | > 70 years | 120 | – | 90 | – |
| Pregnancy | 14-18 years | – | – | 75 | – |
| Pregnancy | 19-50 years | – | – | 90 | – |
| Breast-feeding | 14-18 years | – | – | 75 | – |
| Breast-feeding | 19-50 years | – | – | 90 | – |
For Table Legend & Data Sources Information click here.
Best food sources of Vitamin K
| Food | Serving | Amount of Vitamin K (mcg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Kale, cooked | 1/2 cup (65g) | 531 | 758.6 | Excellent | 758.6 | Excellent |
| Turnip greens | 1 cup (144g) | 529 | 755.7 | Excellent | 755.7 | Excellent |
| Dandelion greens | 1 cup (55g) | 428 | 611.4 | Excellent | 611.4 | Excellent |
| Collards, cooked | 1/2 cup (95g) | 418 | 597.1 | Excellent | 597.1 | Excellent |
| Chard | 1 cup (36g) | 290.5 | 415 | Excellent | 415 | Excellent |
| Parsley | 10 springs (10g) | 164 | 234.3 | Excellent | 234.3 | Excellent |
| Beet greens | 1 cup (38g) | 152 | 217.1 | Excellent | 217.1 | Excellent |
| Broccoli florets, cooked | 1/2 cup (78g) | 110 | 157.1 | Excellent | 157.1 | Excellent |
| Brussels sprouts, cooked | 1/2 cup (78g) | 109 | 155.7 | Excellent | 155.7 | Excellent |
| Watercress | 1 cup (34g) | 85 | 121.4 | Excellent | 121.4 | Excellent |
| Green cabbage, cooked | 1/2 cup (75g) | 81.5 | 116.4 | Excellent | 116.4 | Excellent |
| Green leaf lettuce | 1 cup (36g) | 62.5 | 89.3 | Excellent | 89.3 | Excellent |
| Romaine lettuce | 1 cup (47g) | 48.2 | 68.9 | Excellent | 68.9 | Excellent |
| Asparagus, cooked | 1/2 cup (90g) | 45.5 | 65 | Excellent | 65 | Excellent |
| Red cabbage | 1/2 cup (75g) | 35.7 | 51 | Excellent | 51 | Excellent |
| Mung bean sprouts | 1 cup (100g) | 33 | 47.1 | Excellent | 47.1 | Excellent |
| Coriander | 10 springs (10g) | 31 | 44.3 | Excellent | 44.3 | Excellent |
| Kiwifruit skin on | 1 medium (76g) | 30.6 | 43.7 | Excellent | 43.7 | Excellent |
| Arugula | 1 cup (28g) | 30.4 | 43.4 | Excellent | 43.4 | Excellent |
| Basil leaves | 5 leaves (5g) | 21.8 | 31.1 | Excellent | 31.1 | Excellent |
| Avocado | small (100g) | 21 | 30 | Excellent | 30 | Excellent |
| Green peas, cooked | 1/2 cup (80g) | 20.7 | 29.6 | Excellent | 29.6 | Excellent |
| Soybeans, cooked | 1/2 cup (86g) | 16.5 | 23.6 | Excellent | 23.6 | Excellent |
| Bok choy | 1/2 cup (35g) | 15.9 | 22.8 | Excellent | 22.8 | Excellent |
| Pine Nuts | 1 oz (28g) | 15.1 | 21.6 | Excellent | 21.6 | Excellent |
| Rhubarb | 1 stalk (51g) | 14.9 | 21.3 | Excellent | 21.3 | Excellent |
| Celery | 1/2 cup (50g) | 14.7 | 20.9 | Excellent | 20.9 | Excellent |
| Pumpkin seeds | 1 oz (28g) | 14.4 | 20.6 | Excellent | 20.6 | Excellent |
| Blueberries | 1/2 cup (74g) | 14.3 | 20.4 | Excellent | 20.4 | Excellent |
| Pomegranate arils | 1/2 cup (87g) | 14.3 | 20.4 | Excellent | 20.4 | Excellent |
| Leek, cooked | 1/2 cup (52g) | 13.2 | 18.9 | Good | 18.9 | Good |
| Artichokes, cooked | 1/2 cup (84g) | 12.4 | 17.7 | Good | 17.7 | Good |
| Grapes | 1/2 cup (75g) | 11 | 15.7 | Good | 15.7 | Good |
| Alfalfa sprouts | 1 cup (33g) | 10.1 | 14.4 | Good | 14.4 | Good |
| Green beans, cooked | 1/2 cup (62,5g) | 10 | 14.3 | Good | 14.3 | Good |
| Tomato | 1 medium (123g) | 9.7 | 13.9 | Good | 13.9 | Good |
| Cashew nuts | 1 oz (28g) | 9.5 | 13.6 | Good | 13.6 | Good |
| Cauliflower, cooked | 1/2 cup (62g) | 8.6 | 12.3 | Good | 12.3 | Good |
| Sage | 1 tsp (0g) | 8.6 | 12.3 | Good | 12.3 | Good |
| Plum | 2 medium (132g) | 8.4 | 12 | Good | 12 | Good |
| Cucumber | 1/2 cup (50g) | 8.2 | 11.7 | Good | 11.7 | Good |
| Carrot | 1 medium (61g) | 8.1 | 11.6 | Good | 11.6 | Good |
| Olive oil Extra Virgen | 1tbsp (14g) | 8.1 | 11.6 | Good | 11.6 | Good |
| Pear | medium (178g) | 8 | 11.4 | Good | 11.4 | Good |
| Kidney beans, cooked | 1/2 cup (88,5g) | 7.5 | 10.6 | Good | 10.6 | Good |
| Soy milk | 1 cup (250g) | 7.4 | 10.6 | Good | 10.6 | Good |
| Kelp | 2 tbsp (10g) | 6.6 | 9.4 | – | 9.4 | – |
| Chili | 1 medium (45g) | 6.3 | 9 | – | 9 | – |
| Oregano | 1 tsp (1g) | 6.2 | 8.9 | – | 8.9 | – |
| Green bell pepper | 1 small (74g) | 5.5 | 7.9 | – | 7.9 | – |
| Boysenberries | 1/2 cup (66g) | 5.1 | 7.4 | – | 7.4 | – |
| Raspberries | 1/2 cup (61,5g) | 4.8 | 6.9 | – | 6.9 | – |
| Veal lean, cooked | 3 oz (85g) | 4.7 | 6.7 | – | 6.7 | – |
| Hazelnuts | 1 oz (28g) | 4 | 5.7 | – | 5.7 | – |
| Peach | medium (150g) | 3.9 | 5.6 | – | 5.6 | – |
| Pistachios | 1 oz (28g) | 3.7 | 5.3 | – | 5.3 | – |
| Bell pepper red | small (74g) | 3.6 | 5.1 | – | 5.1 | – |
| Quail, cooked | 3 oz (85g) | 3.6 | 5.1 | – | 5.1 | – |
| Mango | 1/2 cup (82,5g) | 3.5 | 4.9 | – | 4.9 | – |
| Chickpeas, cooked | 1/2 cup (82g) | 3.3 | 4.7 | – | 4.7 | – |
| Pepper | 1 tsp (2g) | 3.3 | 4.7 | – | 4.7 | – |
| Duck, cooked | 3 oz (85g) | 3.2 | 4.6 | – | 4.6 | – |
| Turkey, cooked | 3 oz (85g) | 3.2 | 4.5 | – | 4.5 | – |
| Squash, cooked | 1/2 cup (90g) | 3.2 | 4.5 | – | 4.5 | – |
| Figs | 1 large (64g) | 3 | 4.3 | – | 4.3 | – |
| Pinto beans, cooked | 1/2 cup (85,5g) | 3 | 4.3 | – | 4.3 | – |
| Beef liver, cooked | 3 oz (85g) | 2.8 | 4 | – | 4 | – |
| Cloves | 1 tsp (2g) | 2.8 | 4 | – | 4 | – |
| Apple | medium (120g) | 2.6 | 3.8 | – | 3.8 | – |
| Chicken breast filet, cooked | 3 oz (85g) | 2.6 | 3.8 | – | 3.8 | – |
| Cranberries | 1/2 cup (50g) | 2.6 | 3.6 | – | 3.6 | – |
| Honeydew | 1/2 cup (85g) | 2.5 | 3.5 | – | 3.5 | – |
| Apricot | 2 apricots (70g) | 2.4 | 3.4 | – | 3.4 | – |
| Chestnuts | 1 oz (28g) | 2.2 | 3.1 | – | 3.1 | – |
| Cantaloupe | 1/2 cup (85g) | 2.1 | 3 | – | 3 | – |
| Sweet potato, cooked | 1/2 cup (100g) | 2.1 | 3 | – | 3 | – |
| Lima beans, cooked | 1/2 cup (94g) | 1.9 | 2.7 | – | 2.7 | – |
| Papaya | 1/2 cup (70g) | 1.8 | 2.6 | – | 2.6 | – |
| Lentils, cooked | 1/2 cup (99g) | 1.7 | 2.4 | – | 2.4 | – |
| Sour cherries, pitted | 1/2 cup (77,5g) | 1.6 | 2.3 | – | 2.3 | – |
| Buckwheat, cooked | 1/2 cup (84g) | 1.6 | 2.3 | – | 2.3 | – |
| Cheese | 2 oz (56g) | 1.6 | 2.3 | – | 2.3 | – |
| Potato, cooked | 1/2 cup (78g) | 1.6 | 2.3 | – | 2.3 | – |
| Strawberries | 1/2 cup (72g) | 1.5 | 2.2 | – | 2.2 | – |
| Eggplant, cooked | 1/2 cup (50g) | 1.5 | 2.1 | – | 2.1 | – |
| Cheese ricotta | 1/2 cup (124g) | 1.4 | 2 | – | 2 | – |
| Rabbit, cooked | 3 oz (85g) | 1.4 | 1.9 | – | 1.9 | – |
| Radish | 4 medium (100g) | 1.3 | 1.9 | – | 1.9 | – |
| Flaxseed | 1 oz (28g) | 1.2 | 1.7 | – | 1.7 | – |
| Beef, lean | 3 oz (85g) | 1.2 | 1.7 | – | 1.7 | – |
| Butter | 1tbsp (14g) | 1 | 1.4 | – | 1.4 | – |
| Pecans | 1 oz (28g) | 1 | 1.4 | – | 1.4 | – |
| Pumpkin, cooked | 1/2 cup (122,5g) | 1 | 1.4 | – | 1.4 | – |
| Cheese ricotta, low fat | 1/2 cup (124g) | 0.9 | 1.3 | – | 1.3 | – |
| Currants, dried | 1 oz (28g) | 0.9 | 1.3 | – | 1.3 | – |
| Heavy cream | 1 oz (28g) | 0.9 | 1.3 | – | 1.3 | – |
| Parsnip, cooked | 1/2 cup (78g) | 0.8 | 1.1 | – | 1.1 | – |
| Walnuts | 1 oz (28g) | 0.8 | 1.1 | – | 1.1 | – |
| Dates, pitted | 1 oz (28g) | 0.7 | 1 | – | 1 | – |
| Barley, cooked | 1/2 cup (78,5g) | 0.7 | 0.9 | – | 0.9 | – |
For Table Legend & Data Sources Information click here.
