Vitamin K is the fat-soluble vitamin best known for blood clotting, yet its quieter work is keeping calcium in the right places — building bone rather than stiffening arteries. It comes in two forms: K1, abundant in leafy greens such as kale, spinach and broccoli, and K2, found in fermented foods like natto and in cheese, egg yolks and meat. The body converts some K1 to K2, but each plays distinct roles. Long overshadowed by calcium and vitamin D, vitamin K is increasingly recognised as their essential partner in skeletal and cardiovascular health.
What is Vitamin K?
Vitamin K is a fat-soluble vitamin that plays a critical role in blood clotting, directing calcium into bone rather than soft tissue, and maintaining arterial flexibility. While many general diets overlook it, maintaining optimal levels of Vitamin K is frequently tracked by people working to optimize their Bone mineral density.
Top Foods High in Vitamin K
A data-driven breakdown of the foods with the highest concentration of Vitamin K per 100 g.
| Food | Vitamin K | % DV |
|---|---|---|
| Thyme | 1,714.5 ug | 1,428.8% |
| Parsley | 1,640 ug | 1,366.7% |
| Oregano | 621.7 ug | 518.1% |
| Spinach | 482.9 µg | 402.4% |
| Basil | 414.8 ug | 345.7% |
| Kale | 390 µg | 325% |
| Brussels Sprouts | 177 ug | 147.5% |
| Black Pepper | 163.7 ug | 136.4% |
| Broccoli | 101.6 µg | 84.7% |
| Extra Virgin Olive Oil | 60.2 ug | 50.2% |
| Cabbage | 59.4 µg | 49.5% |
| Green Beans | 43.9 µg | 36.6% |
| Asparagus | 41.6 ug | 34.7% |
| Kiwifruit | 40.3 µg | 33.6% |
| Cashews | 34.1 ug | 28.4% |
| Cinnamon | 31.2 µg | 26% |
| Rhubarb | 29.3 ug | 24.4% |
| Celery | 29.3 ug | 24.4% |
| Edamame | 26.7 ug | 22.3% |
| Green Peas | 24.8 µg | 20.7% |
How Vitamin K Impacts Bone mineral density
Research links diets rich in Vitamin K to changes in Bone mineral density. Optimizing intake of these foods can support healthy Bone mineral density levels via activating osteocalcin and matrix Gla-protein through carboxylation, which binds calcium into the bone matrix while helping keep it out of arterial walls.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
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