10 Surprising Foods That Pack More Vitamin K Than Kale

10 Surprising Foods That Pack More Vitamin K Than Kale

When you think of vitamin K, kale probably tops the list. And for good reason — it’s loaded with this essential nutrient. Just one cup of raw kale gives you about 81.8 micrograms (mcg) of vitamin K, while half a cup of cooked kale delivers a powerful 247 mcg.

But here’s the surprise: several everyday foods actually contain even more vitamin K than kale — including spinach, broccoli, eggs, and soybeans. Vitamin K plays a key role in blood clotting and bone health, so getting enough is vital for your body to function at its best.

Let’s take a look at ten delicious foods that quietly outshine kale in the vitamin K department.

1. Spinach

Vitamin K: 890 mcg (cooked), 145 mcg (raw)
Serving size: 1 cup

Spinach is the real vitamin K powerhouse. Beyond that, it’s also rich in iron, magnesium, potassium, calcium, folate, and vitamins A, C, and E.
Enjoy it any time of day — toss it into an omelet for breakfast, a salad for lunch, or sauté it as a side for dinner.

2. Turnip Greens

Vitamin K: 530 mcg (cooked), 138 mcg (raw)
Serving size: 1 cup

These are the leafy tops of turnips, and they’re brimming with vitamin K, vitamin A, and folate.
Add turnip greens to stews, soups, or smoothies — or simply steam them for a savory side dish.

3. Mustard Greens

Vitamin K: 415 mcg
Serving size: ½ cup

Mustard greens bring a peppery, slightly bitter flavor to your plate — and just half a cup of cooked greens gives you a whopping 346% of your daily vitamin K needs.
Try them raw in salads or sautéed with garlic and olive oil for a zesty, nutritious boost.

4. Swiss Chard

Vitamin K: 572 mcg (cooked), 299 mcg (raw)
Serving size: 1 cup

Swiss chard doesn’t just look pretty — it’s packed with potassium, magnesium, fiber, and vitamins A, C, and K.
It’s versatile too: bake it into lasagna, stir it into soups, or toss it into a grain bowl or frittata.

5. Beet Greens

Vitamin K: 350 mcg (cooked)
Serving size: ½ cup

Don’t toss those beet tops! Beet greens are completely edible and loaded with iron, potassium, and vitamin K.
You can blend them into smoothies, sauté them for a quick side, or even bake them into crispy chips.

6. Collard Greens

Vitamin K: 305 mcg (cooked)
Serving size: ½ cup

Collard greens are close cousins of kale and cabbage, offering a similar earthy flavor.
They can be enjoyed raw in wraps and salads or cooked in stews and soups for a hearty, vitamin-packed meal.

7. Natto

Vitamin K: 283 mcg
Serving size: 1 ounce

Natto — a traditional Japanese dish made from fermented soybeans — is a hidden gem for vitamin K. It’s also rich in probiotics and fiber.
Its nutty, slightly bitter flavor pairs well with rice, eggs, or salads.

8. Garden Cress

Vitamin K: 271 mcg (raw)
Serving size: 1 cup

Garden cress is a peppery herb that adds a punch to salads and sandwiches.
You can also sauté it, stir it into stir-fries, or soak its seeds to blend into smoothies and desserts for an extra nutrient boost.

9. Broccoli

Vitamin K: 220 mcg (cooked)
Serving size: 1 cup

Broccoli isn’t just a dinnertime staple — it’s a vitamin K superstar, too. It’s also high in folate, calcium, potassium, and vitamin C.
Steam it, roast it, or toss it into pasta, omelets, and casseroles — you can’t go wrong.

10. Brussels Sprouts

Vitamin K: 218 mcg (cooked)
Serving size: 1 cup

These mini cabbages are rich in fiber and vitamin K, making them a nutrient-dense side dish.
Roast them until crispy, slice them thin for a salad or slaw, or bake them into crunchy chips for a guilt-free snack.

Can You Get Too Much Vitamin K?

The good news: there are no known health risks from consuming too much vitamin K through food.
However, it can interact with certain medications, especially those that affect blood clotting.

If you take any of the following, check with your healthcare provider before significantly increasing your vitamin K intake:

• Blood thinners (like warfarin/Coumadin): Because vitamin K supports clotting, sudden increases or decreases in intake can interfere with how these medications work.
• Antibiotics: These may reduce the amount of vitamin K in your body by affecting gut bacteria.
• Weight loss medications (like Alli or Xenical): These can reduce how much vitamin K your body absorbs.