Recommendations for Vitamin K (mcg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months2-2-
Infants 6-12 months 2.5-2.5-
Children 1-3 years 30-30-
Children4-8 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

FoodServing Amount of Vitamin K (mcg)% of RDA
for men
Rating % of RDA
for women
Rating
Kale, cooked1/2 cup (65g)531758.6Excellent758.6Excellent
Turnip greens1 cup (144g)529755.7Excellent755.7Excellent
Dandelion greens1 cup (55g)428611.4Excellent611.4Excellent
Collards, cooked1/2 cup (95g)418597.1Excellent597.1Excellent
Chard1 cup (36g)290.5415Excellent415Excellent
Parsley10 springs (10g)164234.3Excellent234.3Excellent
Beet greens1 cup (38g)152217.1Excellent217.1Excellent
Broccoli florets, cooked1/2 cup (78g)110157.1Excellent157.1Excellent
Brussels sprouts, cooked1/2 cup (78g)109155.7Excellent155.7Excellent
Watercress1 cup (34g)85121.4Excellent121.4Excellent
Green cabbage, cooked1/2 cup (75g)81.5116.4Excellent116.4Excellent
Green leaf lettuce1 cup (36g)62.589.3Excellent89.3Excellent
Romaine lettuce1 cup (47g)48.268.9Excellent68.9Excellent
Asparagus, cooked1/2 cup (90g)45.565Excellent65Excellent
Red cabbage1/2 cup (75g)35.751Excellent51Excellent
Mung bean sprouts1 cup (100g)3347.1Excellent47.1Excellent
Coriander10 springs (10g)3144.3Excellent44.3Excellent
Kiwifruit skin on1 medium (76g)30.643.7Excellent43.7Excellent
Arugula1 cup (28g)30.443.4Excellent43.4Excellent
Basil leaves5 leaves (5g)21.831.1Excellent31.1Excellent
Avocadosmall (100g)2130Excellent30Excellent
Green peas, cooked1/2 cup (80g)20.729.6Excellent29.6Excellent
Soybeans, cooked1/2 cup (86g)16.523.6Excellent23.6Excellent
Bok choy1/2 cup (35g)15.922.8Excellent22.8Excellent
Pine Nuts1 oz (28g)15.121.6Excellent21.6Excellent
Rhubarb1 stalk (51g)14.921.3Excellent21.3Excellent
Celery1/2 cup (50g)14.720.9Excellent20.9Excellent
Pumpkin seeds1 oz (28g)14.420.6Excellent20.6Excellent
Blueberries1/2 cup (74g)14.320.4Excellent20.4Excellent
Pomegranate arils1/2 cup (87g)14.320.4Excellent20.4Excellent
Leek, cooked1/2 cup (52g)13.218.9Good18.9Good
Artichokes, cooked1/2 cup (84g)12.417.7Good17.7Good
Grapes1/2 cup (75g)1115.7Good15.7Good
Alfalfa sprouts1 cup (33g)10.114.4Good14.4Good
Green beans, cooked1/2 cup (62,5g)1014.3Good14.3Good
Tomato1 medium (123g)9.713.9Good13.9Good
Cashew nuts1 oz (28g)9.513.6Good13.6Good
Cauliflower, cooked1/2 cup (62g)8.612.3Good12.3Good
Sage1 tsp (0g)8.612.3Good12.3Good
Plum2 medium (132g)8.412Good12Good
Cucumber1/2 cup (50g)8.211.7Good11.7Good
Carrot1 medium (61g)8.111.6Good11.6Good
Olive oil Extra Virgen1tbsp (14g)8.111.6Good11.6Good
Pearmedium (178g)811.4Good11.4Good
Kidney beans, cooked1/2 cup (88,5g)7.510.6Good10.6Good
Soy milk1 cup (250g)7.410.6Good10.6Good
Kelp2 tbsp (10g)6.69.4-9.4-
Chili1 medium (45g)6.39-9-
Oregano1 tsp (1g)6.28.9-8.9-
Green bell pepper1 small (74g)5.57.9-7.9-
Boysenberries1/2 cup (66g)5.17.4-7.4-
Raspberries1/2 cup (61,5g)4.86.9-6.9-
Veal lean, cooked3 oz (85g)4.76.7-6.7-
Hazelnuts1 oz (28g)45.7-5.7-
Peachmedium (150g)3.95.6-5.6-
Pistachios1 oz (28g)3.75.3-5.3-
Bell pepper redsmall (74g)3.65.1-5.1-
Quail, cooked3 oz (85g)3.65.1-5.1-
Mango1/2 cup (82,5g)3.54.9-4.9-
Chickpeas, cooked1/2 cup (82g)3.34.7-4.7-
Pepper1 tsp (2g)3.34.7-4.7-
Duck, cooked3 oz (85g)3.24.6-4.6-
Turkey, cooked3 oz (85g)3.24.5-4.5-
Squash, cooked1/2 cup (90g)3.24.5-4.5-
Figs1 large (64g)34.3-4.3-
Pinto beans, cooked1/2 cup (85,5g)34.3-4.3-
Beef liver, cooked3 oz (85g)2.84-4-
Cloves1 tsp (2g)2.84-4-
Applemedium (120g)2.63.8-3.8-
Chicken breast filet, cooked3 oz (85g)2.63.8-3.8-
Cranberries1/2 cup (50g)2.63.6-3.6-
Honeydew1/2 cup (85g)2.53.5-3.5-
Apricot2 apricots (70g)2.43.4-3.4-
Chestnuts1 oz (28g)2.23.1-3.1-
Cantaloupe1/2 cup (85g)2.13-3-
Sweet potato, cooked1/2 cup (100g)2.13-3-
Lima beans, cooked1/2 cup (94g)1.92.7-2.7-
Papaya1/2 cup (70g)1.82.6-2.6-
Lentils, cooked1/2 cup (99g)1.72.4-2.4-
Sour cherries, pitted1/2 cup (77,5g)1.62.3-2.3-
Buckwheat, cooked1/2 cup (84g)1.62.3-2.3-
Cheese2 oz (56g)1.62.3-2.3-
Potato, cooked1/2 cup (78g)1.62.3-2.3-
Strawberries1/2 cup (72g)1.52.2-2.2-
Eggplant, cooked1/2 cup (50g)1.52.1-2.1-
Cheese ricotta1/2 cup (124g)1.42-2-
Rabbit, cooked3 oz (85g)1.41.9-1.9-
Radish4 medium (100g)1.31.9-1.9-
Flaxseed1 oz (28g)1.21.7-1.7-
Beef, lean3 oz (85g)1.21.7-1.7-
Butter1tbsp (14g)11.4-1.4-
Pecans1 oz (28g)11.4-1.4-
Pumpkin, cooked1/2 cup (122,5g)11.4-1.4-
Cheese ricotta, low fat1/2 cup (124g)0.91.3-1.3-
Currants, dried1 oz (28g)0.91.3-1.3-
Heavy cream1 oz (28g)0.91.3-1.3-
Parsnip, cooked1/2 cup (78g)0.81.1-1.1-
Walnuts1 oz (28g)0.81.1-1.1-
Dates, pitted1 oz (28g)0.71-1-
Barley, cooked1/2 cup (78,5g)0.70.9-0.9-
For Table Legend & Data Sources Information click here.

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