Fruits and Vegetables High in Vitamin K

Last updated:

Vitamin K is essential for the body in different ways. Vitamin K is best known as the vitamin that helps to form blood clots and prevent excessive bleeding. It is also suggested that Vitamin K helps with the formation and repair of our bones.

While deficiency in Vitamin K is very rare, it is important that we maintain a diet that provides us with sufficient Vitamin K.

The recommended daily allowance for Vitamin K is 120 micrograms for men over 19 years old and 90 micrograms for women 19 years and older.

Vegetables High In Vitamin K

There are numerous foods available that are rich in Vitamin K, in particular vegetables and certain fruits.

Consuming these fruits and vegetables on a regular basis will not only provide you with enough Vitamin K, but they also offer various other nutrients and health benefits.

Here are 7 of my favorite vegetables high in Vitamin K:

1. Kale

Kale is a delicious leafy vegetable not only high in vitamin K, but also very high in Vitamin A, Vitamin C and manganese.

This power vegetable is available year-round and works well in salads and smoothies, or you could even create your own kale chips.

2. Asparagus

This summer vegetable is very rich in antioxidants and has anti-cancer properties. Asparagus is high in Vitamins A, C, E and K, and in folate and fiber. It is also known to help prevent Alzheimer’s disease.

Asparagus vegetables high in vitamin K

It’s best not to overcook asparagus, in order to retain most of its nutrients.

3. Collard Greens

Collards are an excellent source of vitamin A, vitamin C, folate, along with vitamin K.

Collard Greens are mostly available in winter and have antibacterial and antiviral properties to help strengthen your immune system.

4. Brussel Sprouts

The bitter taste of Brussels Sprouts may not please everyone, but they sure have amazing health benefits. Brussels sprouts are low in calories and very high in Vitamin K, Vitamin C, folate and fiber.

They also offer cholesterol lowering benefits which is one of the reasons why they are so popular.

Brussels Sprouts are mostly available in Winter.

5. Celery

Celery is a long season crop and, apart from Vitamin K, is also very rich in potassium, folate and molybdenum. It is also known to help lower blood pressure.

Celery is high in vitamin K

6. Spring Onions

Spring Onions (or scallion and green onions) are rich in fiber and Vitamins B, C and K. Available all year round, spring onions are best consumed in salads and soups.

7. Broccoli

Beneficial for eyes, nervous system, bones, heart, blood pressure and skin, Broccoli has been a very popular leafy vegetable for as long as we can remember. Broccoli is a green powerhouse, rich in potassium, zinc, calcium, and Vitamins C and K.

How do we best eat broccoli? Most people would cook or steam broccoli but you can also eat it raw and add it to salads. For a more crispier taste, you can roast broccoli too. And you can also add broccoli to pasta, yum!

Fruits High In Vitamin K

And here are my favorite fruits with high Vitamin K content:

1. Cucumber

Believe it or not, but cucumber is actually very rich in Vitamin K and also in molybdenum. Molybdenum is a mineral nutrient which plays an important role in different body systems.

Some actually consider cucumber a vegetable but technically it is a fruit.

2. Cranberries

Who doesn’t love cranberries? Cranberries are surprisingly low in calories and by many considered a super food because of their high nutrients and antioxidants content. They are particularly high in manganese, vitamin C and fiber.

Berries are high in vitamin K

Cranberries are known to help prevent urinary tract infections and cardiovascular disease.

3. Blueberries

Similar to cranberries, blueberries are very high in Vitamin K, manganese, Vitamin C and fiber.

With their sweet flavors, fresh blueberries are a great summer treat and can be eaten freshly picked or they can be added to many types of recipes.

Other Fruits High In Vitamin K

Here is a short list of other popular fruits with vitamin K:

  • Plums (or dried prunes)
  • Kiwi fruit
  • Avocado
  • Grapes
  • Figs

Final Thoughts

This list of fruits and vegetables with high vitamin K content is definitely not exhaustive but it will hopefully give you an idea how to increase your Vitamin K intake.

There are many more vegetables and other food types high in Vitamin K, such as parsley, cauliflower, spinach, cabbage, fish, meat, eggs and cereals.

Drinking green smoothies is an excellent way to consume more leafy vegetables that are high in Vitamin K.

Spinach is a source of vitamin K

It is always recommended to maintain a balanced diet and to avoid focusing on one particular nutrient or vitamin.

It’s the combination of different nutrients that will keep us healthy.


Fruits and vegetables high in vitamin K

Donna Harrison

I created Healthy Food Tribe because I am passionate about health, nutrition and green living, and I want to share my journey towards a better health with you.

  1. I’m having hip replacement surgery August 7th and I need to build and thicken my blood and stay away from high vitamin E intake. I really appreciate your list of fruits & veggies. Do you have a list regarding vitamin E?

  2. I have a daughter of 22 years old who is on a mechanical valve. She was asked to stay away from eating vegetables with vitamin k properties. Please, is bitter leaf, sweet potato leaf and water leaf a vitamin k vegetable? What about apple, banana, orange, pine apple and carrot? Just to know which vegetable to eat. Or she must not eat any vegetable at all? Thanks and God bless.

    • Hi Ajayi, from what I could find only sweet potato leaf and bitter leaf are high in vitamin K. I would recommend you consult a local nutritionist to set up a diet plan for your daughter. Wishing you good health.

Leave a Comment