Vegetables High in Vitamin K: Top 30 per 100 g & per Serving
Per 100 g, the vegetables highest in vitamin K are Spinach (cooked, boiled, drained, without salt) (494 µg, 411% DV), Kale (cooked, boiled, drained, without salt) (419 µg, 349% DV) and Sweet potato leaves (raw) (302 µg, 252% DV). Per typical serving, Spinach (cooked, boiled, drained, without salt) gives the most: 1 cup (180 g) has 888 µg (740% DV). 49 of the 89 vegetables ranked are a good source (10% DV or more) in a typical serving; 35 reach 20% DV, the FDA bar for “high in”.
Highest in vitamin K per 100 g
30 of 89 ranked vegetables, most vitamin K first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Spinach (cooked, boiled, drained, without salt) | 494 µg411% DV | 1 cup180 g | 888 µg740% DV | 4,292 µg |
| 2 | Kale (cooked, boiled, drained, without salt) | 419 µg349% DV | 1 cup118 g | 494 µg412% DV | 2,325 µg |
| 3 | Sweet potato leaves (raw) | 302 µg252% DV | 1 leaf16 g | 48 µg40% DV | 1,439 µg |
| 4 | Turnip greens (raw) | 251 µg209% DV | 1 cup55 g | 138 µg115% DV | 1,569 µg |
| 5 | Onions (spring or scallions, raw) | 207 µg173% DV | 1 medium15 g | 31 µg26% DV | 1,294 µg |
| 6 | Welsh onions (raw) | 193 µg161% DV | 100 g | 193 µg161% DV | 1,138 µg |
| 7 | Brussels sprouts (frozen, unprepared) | 189 µg157% DV | 1/3 package95 g | 179 µg149% DV | 920 µg |
| 8 | Young green onions (tops only) | 156 µg130% DV | 1 cup chopped71 g | 111 µg92% DV | 1,158 µg |
| 9 | Broccoli (cooked, boiled, drained, with salt) | 141 µg118% DV | 1 stalk180 g | 254 µg212% DV | 806 µg |
| 9 | Broccoli (cooked, boiled, drained, without salt) | 141 µg118% DV | 1 stalk180 g | 254 µg212% DV | 806 µg |
| 11 | Brussels sprouts (cooked, boiled, drained, without salt) | 140 µg117% DV | 1 sprout21 g | 29 µg25% DV | 779 µg |
| 11 | Red leaf lettuce (raw) | 140 µg117% DV | 1 leaf outer17 g | 24 µg20% DV | 2,158 µg |
| 13 | Green leaf lettuce (raw) | 126 µg105% DV | 1 head360 g | 455 µg379% DV | 1,684 µg |
| 14 | Grape leaves (raw) | 109 µg90% DV | 1 cup14 g | 15 µg13% DV | 234 µg |
| 15 | Butterhead lettuce (raw) | 102 µg85% DV | 1 head163 g | 167 µg139% DV | 1,574 µg |
| 16 | Broccoli (frozen, spears, cooked, boiled, drained, with salt) | 100 µg83% DV | 1/2 cup92 g | 92 µg76% DV | 711 µg |
| 17 | Broccoli (frozen, chopped, cooked, boiled, drained, with salt) | 88 µg73% DV | 1 cup184 g | 162 µg135% DV | 629 µg |
| 18 | Broccoli (frozen, chopped, unprepared) | 81 µg68% DV | 1 cup156 g | 127 µg105% DV | 624 µg |
| 19 | Cabbage (raw) | 76 µg63% DV | 1 leaf23 g | 17 µg15% DV | 608 µg |
| 20 | Savoy cabbage (raw) | 69 µg57% DV | 1 cup70 g | 48 µg40% DV | 510 µg |
| 21 | Okra (frozen, unprepared) | 49 µg41% DV | 1/3 package95 g | 47 µg39% DV | 329 µg |
| 22 | Leeks (raw) | 47 µg39% DV | 1 leek89 g | 42 µg35% DV | 154 µg |
| 23 | Bok choy (pak-choi, raw) | 46 µg38% DV | 1 cup70 g | 32 µg27% DV | 700 µg |
| 24 | Kimchi | 44 µg36% DV | 1 cup150 g | 65 µg55% DV | 581 µg |
| 25 | Snap beans (yellow, raw) | 43 µg36% DV | 10 beans55 g | 24 µg20% DV | 279 µg |
| 26 | Snap beans (green, raw) | 43 µg36% DV | 10 beans55 g | 24 µg20% DV | 277 µg |
| 26 | Sun-dried tomatoes | 43 µg36% DV | 1 cup54 g | 23 µg19% DV | 33 µg |
| 28 | Napa cabbage (pe-tsai, raw) | 43 µg36% DV | 1 cup76 g | 33 µg27% DV | 536 µg |
| 29 | Fava beans (in pod, raw) | 41 µg34% DV | 1 cup126 g | 52 µg43% DV | 93 µg |
| 30 | Okra (raw) | 31 µg26% DV | 8 pods95 g | 30 µg25% DV | 190 µg |
Most vitamin K per typical serving
The same vegetables ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Spinach (cooked, boiled, drained, without salt) | 494 µg411% DV | 1 cup180 g | 888 µg740% DV | 4,292 µg |
| 2 | Kale (cooked, boiled, drained, without salt) | 419 µg349% DV | 1 cup118 g | 494 µg412% DV | 2,325 µg |
| 3 | Green leaf lettuce (raw) | 126 µg105% DV | 1 head360 g | 455 µg379% DV | 1,684 µg |
| 4 | Broccoli (cooked, boiled, drained, with salt) | 141 µg118% DV | 1 stalk180 g | 254 µg212% DV | 806 µg |
| 4 | Broccoli (cooked, boiled, drained, without salt) | 141 µg118% DV | 1 stalk180 g | 254 µg212% DV | 806 µg |
| 6 | Welsh onions (raw) | 193 µg161% DV | 100 g | 193 µg161% DV | 1,138 µg |
| 7 | Brussels sprouts (frozen, unprepared) | 189 µg157% DV | 1/3 package95 g | 179 µg149% DV | 920 µg |
| 8 | Butterhead lettuce (raw) | 102 µg85% DV | 1 head163 g | 167 µg139% DV | 1,574 µg |
| 9 | Broccoli (frozen, chopped, cooked, boiled, drained, with salt) | 88 µg73% DV | 1 cup184 g | 162 µg135% DV | 629 µg |
| 10 | Turnip greens (raw) | 251 µg209% DV | 1 cup55 g | 138 µg115% DV | 1,569 µg |
| 11 | Broccoli (frozen, chopped, unprepared) | 81 µg68% DV | 1 cup156 g | 127 µg105% DV | 624 µg |
| 12 | Young green onions (tops only) | 156 µg130% DV | 1 cup chopped71 g | 111 µg92% DV | 1,158 µg |
| 13 | Broccoli (frozen, spears, cooked, boiled, drained, with salt) | 100 µg83% DV | 1/2 cup92 g | 92 µg76% DV | 711 µg |
| 14 | Cauliflower (green, raw) | 20 µg17% DV | 1 head431 g | 87 µg73% DV | 130 µg |
| 15 | Iceberg lettuce (raw) | 24 µg20% DV | 1 head324 g | 78 µg65% DV | 344 µg |
Most vitamin K per 200 kcal
Nutrient density: vitamin K for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Spinach (cooked, boiled, drained, without salt) | 494 µg411% DV | 1 cup180 g | 888 µg740% DV | 4,292 µg |
| 2 | Kale (cooked, boiled, drained, without salt) | 419 µg349% DV | 1 cup118 g | 494 µg412% DV | 2,325 µg |
| 3 | Red leaf lettuce (raw) | 140 µg117% DV | 1 leaf outer17 g | 24 µg20% DV | 2,158 µg |
| 4 | Green leaf lettuce (raw) | 126 µg105% DV | 1 head360 g | 455 µg379% DV | 1,684 µg |
| 5 | Butterhead lettuce (raw) | 102 µg85% DV | 1 head163 g | 167 µg139% DV | 1,574 µg |
| 6 | Turnip greens (raw) | 251 µg209% DV | 1 cup55 g | 138 µg115% DV | 1,569 µg |
| 7 | Sweet potato leaves (raw) | 302 µg252% DV | 1 leaf16 g | 48 µg40% DV | 1,439 µg |
| 8 | Onions (spring or scallions, raw) | 207 µg173% DV | 1 medium15 g | 31 µg26% DV | 1,294 µg |
| 9 | Young green onions (tops only) | 156 µg130% DV | 1 cup chopped71 g | 111 µg92% DV | 1,158 µg |
| 10 | Welsh onions (raw) | 193 µg161% DV | 100 g | 193 µg161% DV | 1,138 µg |
| 11 | Brussels sprouts (frozen, unprepared) | 189 µg157% DV | 1/3 package95 g | 179 µg149% DV | 920 µg |
| 12 | Broccoli (cooked, boiled, drained, with salt) | 141 µg118% DV | 1 stalk180 g | 254 µg212% DV | 806 µg |
| 12 | Broccoli (cooked, boiled, drained, without salt) | 141 µg118% DV | 1 stalk180 g | 254 µg212% DV | 806 µg |
| 14 | Brussels sprouts (cooked, boiled, drained, without salt) | 140 µg117% DV | 1 sprout21 g | 29 µg25% DV | 779 µg |
| 15 | Broccoli (frozen, spears, cooked, boiled, drained, with salt) | 100 µg83% DV | 1/2 cup92 g | 92 µg76% DV | 711 µg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with vitamin K, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Carrot (dehydrated) | 108 µg90% DV | 1 cup74 g | 80 µg67% DV | 63 µg |
| Onions (dehydrated flakes) | 3.8 µg3% DV | 1 tbsp5 g | 0.19 µg<1% DV | 2.2 µg |
Which foods are ranked
- The 94 vegetables on CalorieExplorer with a reported vitamin K value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 µg are ranked (89 vegetables); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for vitamin K, 120 µg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.