Nutrient table

Foods high in vitamin K

Per usual portion, curly kale deep-frozen, chard/leaf beet and spinach boiled supply the most vitamin K. The tables rank 2,497 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 60 µg for women and 70 µg for men a day. The percentage column uses the higher of the two.

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Good to know

Green leafy vegetables, cabbages and herbs are the richest sources. If you take an anticoagulant of the vitamin K antagonist type, agree larger changes in these foods with your doctor.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 2,835 4,050% 1,890
2 Chard/leaf beet, braised without fatVegetables 150 g 2,223 3,176% 1,482
3 Spinach boiledVegetables 180 g 1,094 1,563% 608
4 Chinese spinach fried without fat (pan)Vegetables 150 g 1,022 1,459% 681
5 Spinach juiceVegetables 200 g 912 1,303% 456
6 New Zealand spinach boiledVegetables 150 g 912 1,303% 608
7 Stinging nettle stewedVegetables 120 g 637 910% 531
8 Broccoli fried without fat (pan)Vegetables 150 g 561 801% 374
9 Brussels sprouts fried without fat (pan)Vegetables 120 g 446 638% 372
10 Mirepoix rawVegetables 250 g 425 607% 170
11 Purslane stewedVegetables 100 g 405 579% 405
12 Asparagus deep-frozen, fried without fat (pan)Vegetables 150 g 327 466% 218
13 Roman fennel/sweet fennel, rawVegetables 50 g 326 465% 651
14 Dandelion rawVegetables 40 g 311 445% 778
15 White cabbage fried without fat (pan)Vegetables 180 g 306 437% 170
16 Savoy cabbage fried without fat (pan)Vegetables 180 g 234 334% 130
17 Turnip tops/greens, fried without fat (pan)Vegetables 120 g 232 331% 193
18 Pak choi fried without fat (pan)Vegetables 150 g 226 324% 151
19 Chicken heart, fried without fat (pan)Variety meats/giblets 120 g 214 306% 179
20 Mixed vegetables (carrots, cauliflower and broccoli florets) fried without fat (pan)Vegetables 180 g 198 283% 110

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (µg) Portion per portion (µg)
1 Curly kale deep-frozen, fried without fat (pan)Vegetables 1,890 150 g 2,835
2 Chard/leaf beet, braised without fatVegetables 1,482 150 g 2,223
3 Dandelion rawVegetables 778 40 g 311
4 Spinach deep-frozen, fried without fat (pan)Vegetables 716 150 g 1,074
5 Chinese spinach fried without fat (pan)Vegetables 681 150 g 1,022
6 Roman fennel/sweet fennel, rawVegetables 651 50 g 326
7 New Zealand spinach boiledVegetables 608 150 g 912
8 Parsley leaf rawVegetables 576 10 g 57.6
9 Garden cress rawVegetables 542 15 g 81.3
10 Mirepoix driedVegetables 537 10 g 53.7
11 Stinging nettle stewedVegetables 531 120 g 637
12 Spinach juiceVegetables 456 200 g 912
13 Broccoli deep-frozen, fried without fat (pan)Vegetables 416 120 g 499
14 Purslane stewedVegetables 405 100 g 405
15 Brussels sprouts fried without fat (pan)Vegetables 372 120 g 446
16 Grapeseed oilOils 280 15 g 42.0
17 Radicchio/red Italian chicory, rawVegetables 255 60 g 153
18 Witloof chicory fried without fat (pan)Vegetables 219 80 g 175
19 Asparagus deep-frozen, fried without fat (pan)Vegetables 218 150 g 327
20 Turnip tops/greens, fried without fat (pan)Vegetables 193 120 g 232

Plant foods high in vitamin K

Vegan foods, ranked per portion.

# Food Portion per portion (µg) % reference per 100 g (µg)
1 Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 2,835 4,050% 1,890
2 Chard/leaf beet, braised without fatVegetables 150 g 2,223 3,176% 1,482
3 Spinach boiledVegetables 180 g 1,094 1,563% 608
4 Chinese spinach fried without fat (pan)Vegetables 150 g 1,022 1,459% 681
5 Spinach juiceVegetables 200 g 912 1,303% 456
6 New Zealand spinach boiledVegetables 150 g 912 1,303% 608
7 Stinging nettle stewedVegetables 120 g 637 910% 531
8 Broccoli fried without fat (pan)Vegetables 150 g 561 801% 374
9 Brussels sprouts fried without fat (pan)Vegetables 120 g 446 638% 372
10 Mirepoix rawVegetables 250 g 425 607% 170
11 Purslane stewedVegetables 100 g 405 579% 405
12 Asparagus deep-frozen, fried without fat (pan)Vegetables 150 g 327 466% 218

Highest nutrient density

Vitamin K per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (µg) per 100 g (µg)
1 Chard/leaf beet, braised without fatVegetables 4,940 1,482
2 Curly kale canned, drainedVegetables 3,321 1,129
3 New Zealand spinach fried without fat (pan)Vegetables 2,961 681
4 Spinach deep-frozen, boiledVegetables 2,635 527
5 Dandelion rawVegetables 2,288 778
6 Chinese spinach rawVegetables 2,280 456
7 Roman fennel/sweet fennel, rawVegetables 1,973 651
8 Garden cress rawVegetables 1,748 542
9 Parsley leaf rawVegetables 1,745 576
10 Radicchio/red Italian chicory, rawVegetables 1,275 255
11 Stinging nettle boiledVegetables 1,126 484
12 Turnip tops/greens, fried without fat (pan)Vegetables 715 193

By food group

Vegetables and potatoes high in vitamin K

Food Portion per portion (µg) % reference
Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 2,835 4,050%
Chard/leaf beet, braised without fatVegetables 150 g 2,223 3,176%
Spinach boiledVegetables 180 g 1,094 1,563%
Chinese spinach fried without fat (pan)Vegetables 150 g 1,022 1,459%
Spinach juiceVegetables 200 g 912 1,303%
New Zealand spinach boiledVegetables 150 g 912 1,303%
Stinging nettle stewedVegetables 120 g 637 910%
Broccoli fried without fat (pan)Vegetables 150 g 561 801%

Fruit high in vitamin K

Food Portion per portion (µg) % reference
Kiwi fruit juiceFruit 200 g 66.0 94.0%
Black currant juiceFruit 200 g 60.0 86.0%
Blackberry driedFruit 35 g 42.8 61.0%
Blackberry juiceFruit 200 g 39.6 57.0%
Grape white juiceFruit 200 g 38.0 54.0%
Blueberry juiceFruit 200 g 32.0 46.0%
Black currant stewedFruit 100 g 32.0 46.0%
Elderberry rawFruit 100 g 30.0 43.0%

Pulses high in vitamin K

Food Portion per portion (µg) % reference
Mung bean matureLegumes (mature) 60 g 102 146%
Chickpea mature, canned, drainedLegumes (mature) 150 g 100 144%
Lentil matureLegumes (mature) 60 g 73.8 105%
Pea flourLegumes (mature) 30 g 51.0 73.0%
Kidney bean mature, canned, drainedLegumes (mature) 180 g 43.2 62.0%
Tofu bakedLegumes (mature) 100 g 22.5 32.0%
Hummus/chickpea pureeLegumes (mature) 60 g 20.4 29.0%
Lentil flourLegumes (mature) 30 g 18.6 27.0%

Nuts and seeds high in vitamin K

Food Portion per portion (µg) % reference
Pine nut roasted without fatOther seeds 20 g 11.0 16.0%
Cashew nut roasted without fatNuts 25 g 8.9 13.0%
Pistachio nutNuts 30 g 4.0 6.0%
Hazelnut roasted without fatNuts 30 g 3.4 5.0%
Hazelnut butter (100 % pure)Nuts 15 g 1.7 2.0%

Oils and fats high in vitamin K

Food Portion per portion (µg) % reference
Grapeseed oilOils 15 g 42.0 60.0%
Soya oilOils 15 g 28.2 40.0%
Linseed oilOils 15 g 18.1 26.0%
Pumpkin seed oilOils 15 g 16.8 24.0%
Olive oilOils 14 g 8.1 12.0%
Mixed fat spread, mainly milk fat, unsaltedButter 10 g 6.3 9.0%
Best quality butterButter 15 g 3.9 6.0%
Wheat germ oilOils 15 g 3.6 5.0%

Herbs and spices high in vitamin K

Food Portion per portion (µg) % reference
Basil driedSpices 2 g 34.2 49.0%
Pepper black, driedSpices 1 g 2.8 4.0%

Grains, bread and pasta high in vitamin K

Food Portion per portion (µg) % reference
White bread dumplings dried, boiled, fried without fat (pan)Pasta 200 g 18.0 26.0%
Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 15.2 22.0%
Potato noodles (Schupfnudeln) boiled, bakedPasta 200 g 6.0 9.0%
Polenta (Maize semolina prepared with water, fat and salt) boiledCereals and grain (excluding rice) 180 g 5.4 8.0%
Fresh egg pasta boiled, bakedPasta 250 g 5.0 7.0%
Crispbread gluten-free, lactose-freeBread and small bakery products 12 g 3.6 5.0%
Semolina dumplings driedPasta 40 g 3.6 5.0%
Emmer wheat whole grain, boiledCereals and grain (excluding rice) 180 g 2.5 4.0%

Dairy, cheese and eggs high in vitamin K

Food Portion per portion (µg) % reference
Cottage cheese min. 20 % fat in dry matterCheese 150 g 51.0 73.0%
Quark < 10 % fat in dry matterCheese 200 g 32.2 46.0%
Cream cheese preparation min. 45 % fat in dry matterDairy products 30 g 28.8 41.0%
Soured milk (thick) min. 3.5 % fatDairy products 200 g 24.5 35.0%
Layered cheese min. 10 % fat in dry matterCheese 150 g 24.1 34.0%
Danish Blue cheese min. 50 % fat in dry matterCheese 30 g 21.9 31.0%
Semi-hard cheese min. 30 % fat in dry matterCheese 30 g 21.3 30.0%
Edam cheese min. 30 % fat in dry matterCheese 30 g 20.5 29.0%

Fish and seafood high in vitamin K

Food Portion per portion (µg) % reference
Mackerel in oil, canned, drainedDeep-sea fish 100 g 22.0 31.0%
Cod grilledDeep-sea fish 150 g 20.1 29.0%
Sprat in oil, canned, drainedDeep-sea fish 75 g 14.2 20.0%
Grenadier fried without fat (pan)Deep-sea fish 120 g 13.9 20.0%
Fish salted, driedDeep-sea fish 60 g 12.9 18.0%
Cusk stewedDeep-sea fish 120 g 12.5 18.0%
Ling rawDeep-sea fish 120 g 12.3 18.0%
Salmon smokedFresh-water fish 80 g 4.6 7.0%

Meat and sausages high in vitamin K

Food Portion per portion (µg) % reference
Goose leg, with skin, rawPoultry 300 g 105 150%
Turkey giblets, fried without fat (pan)Poultry 150 g 77.8 111%
Duck leg, with skin, deep-frozen, grilledPoultry 200 g 48.0 69.0%
Boiling fowl giblets, braised without fatPoultry 80 g 43.4 62.0%
Pork meat, higher tendon content, visible fat content max. 7 - 10 % (S III) rawPork 120 g 38.4 55.0%
Chicken thigh, with skin, rawPoultry 180 g 36.4 52.0%
Beef liver mince, boiledRed meat (excluding variety meats) 120 g 23.8 34.0%
Rostbratwurst sausage fried without fat (pan)Sausages 100 g 17.3 25.0%

Offal high in vitamin K

Food Portion per portion (µg) % reference
Chicken heart, fried without fat (pan)Variety meats/giblets 120 g 214 306%
Pork stomach, boiledVariety meats/giblets 150 g 89.2 127%
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 72.7 104%
Beef stomach/tripe, boiledVariety meats/giblets 120 g 70.3 100%
Veal stomach/pluck, rawVariety meats/giblets 120 g 65.6 94.0%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 63.6 91.0%
Sheep tongue, rawVariety meats/giblets 100 g 11.4 16.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy