Vitamin K Rich-Foods*

There is insufficient information to determine recommended dietary allowances (RDAs) for vitamin K, although some agencies have developed daily adequate intake (AI) recommendations:

The Food and Nutrition Board (FNB) recommends 120 mcg for males over 19 years, 90 mcg for females over 19 years.

The European Food Safety Authority (EFSA) set the AI for vitamin K1 (phylloquinone) at 70 mcg for all adults.

See our vitamin K monograph for details on children and pregnancy/lactation data.


Standard serving

Amount per serving

Asparagus (cooked) 4 spears 29 mcg
Broccoli  (cooked) 1 cup 168 mcg
Broccoli  (raw) 1 cup 92 mcg
Brussels sprouts  (cooked) ½ cup 145 mcg
Cabbage (green, cooked) ½ cup 59 mcg
Canola oil 1 tbsp 10 mcg
Cashews 1 ounce 9.8 mcg
Chard (cooked) 1 cup 1300 mcg
Collard greens (cooked) 1 cup 610 mcg
Green beans (cooked) 1 cup 62.4 mcg
Egg yolks 2 eggs 0.24 mcg
Kale (cooked) 1 cup 551 mcg
Kale (raw) 1 cup 97.5 mcg
Parsley (fresh) 1 sprig 16.4 mcg
Soybean oil 1 tbsp 25.8 mcg
Spinach  (cooked) 1 cup 1020 mcg
Spinach  (raw) 1 cup 121 mcg
Turnip Greens (cooked) 1 cup 531 mcg

*For a complete list of vitamin K-rich foods, see the USDA Food Composition Databases.