10 Foods With More Vitamin K Than Broccoli
Broccoli is widely celebrated as a nutritional powerhouse, and for good reason. One cup provides about 77.5 micrograms (mcg) of vitamin K, a vital nutrient that plays a key role in blood clotting, bone strength, and heart health. For most adults, daily vitamin K needs range between 90 and 120 mcg, depending on sex.
But while broccoli holds its own, it’s far from the richest source. Several everyday foods contain significantly higher amounts of vitamin K, making it easy to meet, or exceed, your daily requirements while enjoying variety on your plate. From leafy greens to fermented foods, here are 10 vitamin K, rich options that outperform broccoli.
1. Kale
Serving size: 1 cup
Vitamin K: 493 mcg (cooked), 80.3 mcg (raw)
Kale sits at the top of the vitamin K chart. This dark, leafy green is also loaded with vitamins A and C, calcium, folate, and fiber, supporting immune health and strong bones. Its slightly bitter flavor softens beautifully when cooked. Add kale to sautés, soups, smoothies, or massage it with olive oil and lemon juice for a tender, nutrient-rich salad.
2. Collard Greens
Serving size: 1 cup
Vitamin K: 469 mcg (cooked), 157 mcg (raw)
Collard greens deliver a powerful dose of vitamin K alongside fiber, calcium, and vitamins A and C. Mildly bitter when raw, they become tender and subtly sweet when slow-cooked. Try braising them with garlic and onions or adding them to stews, pasta dishes, and casseroles for depth and nutrition.
3. Spinach
Serving size: 1 cup
Vitamin K: 890 mcg (cooked), 145 mcg (raw)
Spinach is one of the most nutrient-dense greens available. In addition to its exceptionally high vitamin K content, it provides iron, folate, and vitamins A and C. Its mild taste and quick-cooking nature make it easy to incorporate into omelets, salads, smoothies, pasta dishes, and soups.
4. Mustard Greens
Serving size: ½ cup
Vitamin K: 415 mcg (cooked)
With a bold, peppery flavor, mustard greens bring both nutrition and personality to the plate. Along with vitamin K, they supply vitamins A and C, calcium, and folate. They shine when sautéed with garlic, added to stir-fries, or simmered into hearty soups and stews.
5. Swiss Chard
Serving size: 1 cup
Vitamin K: 572 mcg (cooked), 299 mcg (raw)
Swiss chard is a colorful leafy green packed with vitamin K, magnesium, potassium, and vitamins A and C. Its mild, earthy flavor works well in pasta dishes, frittatas, and omelets. A simple sauté with olive oil and herbs transforms it into a vibrant, nutrient-rich side.
6. Turnip Greens
Serving size: 1 cup
Vitamin K: 529 mcg (cooked), 138 mcg (raw)
Often overlooked, turnip greens provide more than 100% of the daily vitamin K requirement in just one cup. They’re also rich in calcium, beta-carotene, and vitamin C. Their slightly peppery taste pairs well with lemon juice, soy sauce, and spices, or they can be cooked with beans and rice for a hearty meal.
7. Beet Greens
Serving size: 1 cup
Vitamin K: 484 mcg (cooked), 152 mcg (raw)
Beet greens are among the most vitamin K–rich leafy vegetables available. They also supply fiber, iron, potassium, calcium, and vitamins A and C. With a mild, earthy flavor, they work beautifully in salads, stir-fries, soups, or blended into smoothies.
8. Green Onions (Scallions)
Serving size: ½ cup
Vitamin K: 104 mcg
Green onions offer a refreshing, mild onion flavor and a surprising boost of vitamin K. They’re also a good source of vitamin C and folate. Sprinkle them over eggs, soups, rice bowls, salads, and stir-fries for both flavor and nutritional value.
9. Natto
Serving size: 3 ounces (about ⅓ cup)
Vitamin K: 850 mcg
Natto, a traditional fermented soybean dish, is one of the richest dietary sources of vitamin K. It also provides protein, fiber, calcium, magnesium, potassium, and zinc. Known for its sticky texture and strong flavor, natto is commonly served over rice but can also be mixed into soups or spread on toast.
10. Parsley
Serving size: 1 tablespoon (chopped)
Vitamin K: 62 mcg
Small but mighty, parsley packs a concentrated dose of vitamin K in just a tablespoon. It’s also rich in vitamin C, vitamin A, and folate. Use parsley generously in tabbouleh, salads, sauces, or as a fresh garnish to elevate both flavor and nutrition.
Can You Get Too Much Vitamin K?
Vitamin K is fat-soluble, meaning the body stores excess amounts. However, consuming too much vitamin K from food alone is rare, and diets rich in vitamin K, containing foods are generally safe for most people.
That said, individuals taking warfarin (Jantoven) or other vitamin K, sensitive blood thinners should be cautious. These medications depend on consistent vitamin K intake, and sudden changes can affect their effectiveness, increasing the risk of bleeding or clotting complications.
If you’re on anticoagulant therapy, maintain a steady intake of vitamin K–rich foods and consult your healthcare provider before making major dietary changes.
