Which foods is vitamin K1 rich?

What Are The Benefits Of Vitamin K1?

Vitamin K1, also known as phylloquinone, is an essential fat-soluble vitamin that plays a critical role in blood clotting and bone health. While often overlooked, ensuring adequate vitamin K1 intake is crucial for overall well-being.

  • Blood clotting: it's essential for the synthesis of proteins that enable blood clotting.
  • Bone health: it contributes to bone mineralization and helps prevent osteoporosis.
  • Cardiovascular health: some studies suggest a potential role in preventing arterial calcification.

NIH (National Institutes of Health) recommends the daily intake of vitamin K (which includes both vitamin K1 and vitamin K2), it varies across different life stages:

  • Children 4-8 years: 55 mcg vitamin K
  • Children 9-13 years: 60 mcg vitamin K
  • Teens 14-18 years: 75 mcg vitamin K
  • Adult men: 120 mcg vitamin K
  • Adult women: 90 mcg vitamin K
  • Pregnant and Breastfeeding women: 90 mcg vitamin K

Important note: if you're taking blood-thinning medications like warfarin, or some other medications like antacids, antibiotics, seizures, high cholesterol, cancer drugs may be affected by vitamin K1, it's crucial to maintain a consistent vitamin K1 intake and consult with your doctor about your diet.

Where Can You Find Vitamin K1?

Vitamin K1 is primarily found in leafy green vegetables and certain plant-based oils. Let's explore the foods that can help you meet your vitamin K1 needs. According to the USDA database:

  • Swiss chard (3.5oz/100g): 830 mcg vitamin K1
  • Dandelion greens (3.5oz/100g): 778 mcg vitamin K1
  • Garden cress (3.5oz/100g): 542 mcg vitamin K1
  • Spinach (3.5oz/100g): 483 mcg vitamin K1
  • Collard greens (3.5oz/100g): 437 mcg vitamin K1
  • Beet greens (3.5oz/100g): 400 mcg vitamin K1
  • Kale (3.5oz/100g): 390 mcg vitamin K1
  • Garland chrysanthemum (3.5oz/100g): 350 mcg vitamin K1
  • Chicory greens (3.5oz/100g): 298 mcg vitamin K1
  • Mustard greens (3.5oz/100g): 258 mcg vitamin K1
  • Radicchio (3.5oz/100g): 255 mcg vitamin K1
  • Turnip greens (3.5oz/100g): 251 mcg vitamin K1
  • Watercress (3.5oz/100g): 250 mcg vitamin K1
  • Endive (3.5oz/100g): 231 mcg vitamin K1
  • Broccoli raab (3.5oz/100g): 224 mcg vitamin K1
  • Chives (3.5oz/100g): 213 mcg vitamin K1
  • Onions, spring or scallions (3.5oz/100g): 207 mcg vitamin K1
  • Onions, welsh (3.5oz/100g): 193 mcg vitamin K1
  • Brussels sprouts (3.5oz/100g): 177 mcg vitamin K1
  • Mayonnaise (3.5oz/100g): 163 mcg vitamin K1
  • Lettuce, red leaf (3.5oz/100g): 140 mcg vitamin K1
  • Lettuce, green leaf (3.5oz/100g): 126 mcg vitamin K1
  • Arugula (3.5oz/100g): 109 mcg vitamin K1
  • Broccoli (3.5oz/100g): 102 mcg vitamin K1
  • Lettuce, cos or romaine (3.5oz/100g): 102 mcg vitamin K1
  • Lettuce, butterhead (3.5oz/100g): 102 mcg vitamin K1
  • Lettuce, romaine, green (3.5oz/100g): 83.4 mcg vitamin K1
  • Fennel (3.5oz/100g): 62.8 mcg vitamin K1
  • Dried plums, prunes (3.5oz/100g): 59.5 mcg vitamin K1
  • Dried blueberries (3.5oz/100g): 59.4 mcg vitamin K1
  • Cabbage, green (3.5oz/100g): 59.4 mcg vitamin K1
  • Chinese cabbage, pak-choi (3.5oz/100g): 45.5 mcg vitamin K1
  • Green beans (3.5oz/100g): 43 mcg vitamin K1
  • Chinese cabbage, pe-tsai (3.5oz/100g): 42.9 mcg vitamin K1
  • Asparagus (3.5oz/100g): 41.6 mcg vitamin K1
  • Celeriac (3.5oz/100g): 41 mcg vitamin K1
  • Kiwifruit, green (3.5oz/100g): 40.3 mcg vitamin K1
  • Cashew nuts, dry roasted (3.5oz/100g): 34.7 mcg vitamin K1
  • Cabbage, red (3.5oz/100g): 32.3 mcg vitamin K1
  • Cowpea (3.5oz/100g): 31.5 mcg vitamin K1
  • Okra (3.5oz/100g): 31.3 mcg vitamin K1
  • Celery (3.5oz/100g): 29.3 mcg vitamin K1
  • Cucumber (3.5oz/100g): 24 mcg vitamin K1
  • Pigeon peas (3.5oz/100g): 24 mcg vitamin K1
  • Natto (3.5oz/100g): 23.1 mcg vitamin K1
  • Abalone (3.5oz/100g): 23 mcg vitamin K1
  • Parsnips (3.5oz/100g): 22.5 mcg vitamin K1
  • Avocado (3.5oz/100g): 21 mcg vitamin K1
  • Lettuce, iceberg (3.5oz/100g): 20.5 mcg vitamin K1
  • Cauliflower (3.5oz/100g): 20.2 mcg vitamin K1
  • Blackberry (3.5oz/100g): 19.8 mcg vitamin K1
  • Blueberry (3.5oz/100g): 19.3 mcg vitamin K1
  • Jalapeno peppers (3.5oz/100g): 18.5 mcg vitamin K1
  • Snacks, taro chips (3.5oz/100g): 18 mcg vitamin K1
  • Pomegranate (3.5oz/100g): 16.4 mcg vitamin K1
  • Cauliflower (3.5oz/100g): 15.5 mcg vitamin K1
  • Grape (3.5oz/100g): 14.6 mcg vitamin K1
  • Carrot (3.5oz/100g): 9.5 mcg vitamin K1
  • Olive oil, 1 tablespoon (13.6g): 8.1 mcg vitamin K1
  • Corn and canola oil, 1 tablespoon (13.6g): 5.9 mcg vitamin K1
  • Oat oil, 1 tablespoon (13.6g): 3.4 mcg vitamin K1
  • Soybean oil, 1 tablespoon (13.6g): 3.4 mcg vitamin K1
  • Wheat germ oil, 1 tablespoon (13.6g): 3.4 mcg vitamin K1
  • Cocoa butter oil, 1 tablespoon (13.6g): 3.36 mcg vitamin K1
  • Rice bran oil, 1 tablespoon (13.6g): 3.36 mcg vitamin K1
  • Yellow peach (3.5oz/100g): 3 mcg vitamin K1
  • Cantaloupe (3.5oz/100g): 2.7 mcg vitamin K1
  • Cheddar cheese (3.5oz/100g): 2.4 mcg vitamin K1
  • Nectarine (3.5oz/100g): 2 mcg vitamin K1
  • Sesame butter (3.5oz/100g): 1.7 mcg vitamin K1
  • Swiss cheese (3.5oz/100g): 1.4 mcg vitamin K1
  • Sour cream (3.5oz/100g): 1.2 mcg vitamin K1
  • Potatoes, red (3.5oz/100g): 1.1 mcg vitamin K1
  • Potatoes, gold (3.5oz/100g): 0.8 mcg vitamin K1
  • Whole milk, 1 cup (244g): 0.732 mcg vitamin K1
SEADOC Team

SEADOC Team

support@seadoc.co