Vitamin K Foods Chart
Phylloquinone per 100 g and per serving, ranked. On warfarin the goal is not zero — it's a steady daily intake, because the dose was tuned to your habits. Green leafy vegetables dominate: the table is for consistency, not avoidance.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Swiss chard (raw) | 830.0 mcg | 4368.4 mcg | 692% DV |
| Spinach (raw) | 482.9 mcg | 2099.6 mcg | 402% DV |
| Collard greens (cooked) | 406.6 mcg | 1232.1 mcg | 339% DV |
| Kale (raw) | 390.0 mcg | 1114.3 mcg | 325% DV |
| Protein bar | 350.6 mcg | 85.1 mcg | 292% DV |
| Watercress (raw) | 250.0 mcg | 2272.7 mcg | 208% DV |
| Endive (raw) | 231.0 mcg | 1358.8 mcg | 192% DV |
| Chives (raw) | 212.7 mcg | 709.0 mcg | 177% DV |
| Scallions (raw) | 207.0 mcg | 646.9 mcg | 172% DV |
| Broccoli (cooked) | 141.1 mcg | 403.1 mcg | 118% DV |
| Brussels sprouts (cooked) | 140.3 mcg | 389.7 mcg | 117% DV |
| Cinnamon Toast Crunch | 119.0 mcg | 28.7 mcg | 99% DV |
| Arugula (raw) | 108.6 mcg | 434.4 mcg | 90% DV |
| Romaine lettuce | 102.5 mcg | 602.9 mcg | 85% DV |
| Pine nuts | 53.9 mcg | 8.0 mcg | 45% DV |
| Asparagus (cooked) | 50.6 mcg | 230.0 mcg | 42% DV |
| Green beans (cooked) | 47.9 mcg | 136.9 mcg | 40% DV |
| Leek (raw) | 47.0 mcg | 77.0 mcg | 39% DV |
| Kimchi | 43.6 mcg | 290.7 mcg | 36% DV |
| Napa cabbage | 42.9 mcg | 268.1 mcg | 36% DV |
| Kiwi | 40.3 mcg | 69.5 mcg | 34% DV |
| Okra (cooked) | 40.0 mcg | 181.8 mcg | 33% DV |
| Blueberry muffin | 39.2 mcg | 10.5 mcg | 33% DV |
| Grilled cheese sandwich | 38.0 mcg | 11.1 mcg | 32% DV |
| Bean sprouts (mung, raw) | 33.0 mcg | 110.0 mcg | 28% DV |
| Whopper | 33.0 mcg | 14.6 mcg | 28% DV |
| Red cabbage (raw) | 32.3 mcg | 104.2 mcg | 27% DV |
| Alfalfa sprouts (raw) | 30.5 mcg | 132.6 mcg | 25% DV |
| Rhubarb (raw) | 29.3 mcg | 139.5 mcg | 24% DV |
| Chocolate chip cookie | 29.0 mcg | 5.9 mcg | 24% DV |
Common questions
How much vitamin K should I get per day?
The FDA daily value is 120 mcg for adults. If you take warfarin (Coumadin), the number that matters is your consistency: big swings up or down in green-vegetable intake move your INR. Keep the salad steady, not absent.
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (120 mcg for this nutrient, 21 CFR 101.9).