Nutrient lists · USDA FNDDS 2021–2023
Foods high in vitamin K
Per serving, the top food in USDA’s FNDDS is Chard, cooked, with 650 µg of vitamin K in ½ cup (75 g), 541% of the Daily Value. Spinach, frozen, cooked, no added fat, Collards, frozen, cooked with oil and Dandelion greens, cooked come next. Per 100 grams, Parsley, raw ranks first, at 1,640 µg.
Per serving
Serving size a usual portion
| Food | Serving | Vitamin K | % DV |
|---|---|---|---|
| 1Chard, cooked | ½ cup · 75 g | 650 µg | 541% |
| 2Spinach, frozen, cooked, no added fat | ½ cup · 107.5 g | 579 µg | 483% |
| 3Collards, frozen, cooked with oil | ½ cup · 87.5 g | 530 µg | 442% |
| 4Dandelion greens, cooked | ½ cup · 55 g | 447 µg | 372% |
| 5Lambsquarter, cooked | ½ cup · 92.5 g | 444 µg | 370% |
| 6Turnip greens, frozen, cooked, fat added | ½ cup · 85 g | 428 µg | 357% |
| 7Greens, frozen, cooked, fat added | ½ cup · 87.5 g | 427 µg | 356% |
| 8Cress, cooked | ½ cup · 70 g | 396 µg | 330% |
| 9Kale, frozen, cooked, fat added | ½ cup · 87.5 g | 356 µg | 297% |
| 10Beet greens, cooked | ½ cup · 75 g | 314 µg | 262% |
| 11Mustard greens, frozen, cooked, fat added | ½ cup · 85 g | 277 µg | 231% |
| 12Turrnip greens, NS as to form, cooked | ½ cup · 75 g | 268 µg | 224% |
| 13Broccoli raab, cooked | ½ cup · 85 g | 194 µg | 161% |
| 14Watercress, cooked | ½ cup · 71 g | 186 µg | 155% |
| 15Vegetable smoothie | 1 cup · 216 g | 184 µg | 154% |
% Daily Value: the share of the FDA’s 120 µg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Vitamin K | % DV |
|---|---|---|
| 1Parsley, raw | 1,640 µg | 1,367% |
| 2Chard, cooked | 866 µg | 722% |
| 3Chard, raw | 830 µg | 692% |
| 4Dandelion greens, cooked | 812 µg | 677% |
| 5Collards, frozen, cooked, no added fat | 621 µg | 518% |
| 6Cress, cooked | 566 µg | 472% |
| 7Spinach, fresh, cooked, no added fat | 566 µg | 472% |
| 8Cress, raw | 542 µg | 452% |
| 9Turnip greens, frozen, cooked, no added fat | 517 µg | 431% |
| 10Greens, frozen, cooked, no added fat | 500 µg | 417% |
| 11Lambsquarter, cooked | 480 µg | 400% |
| 12Beet greens, cooked | 419 µg | 349% |
| 13Kale, fresh, cooked, no added fat | 418 µg | 348% |
| 14Basil, raw | 415 µg | 346% |
| 15Turrnip greens, NS as to form, cooked | 358 µg | 298% |
% Daily Value: the share of the FDA’s 120 µg a day in 100 g.
About vitamin K in this data
FNDDS reports vitamin K as phylloquinone (vitamin K1), the form in plants, in micrograms. The FDA’s Daily Value is 120 µg, and half a cup of several cooked greens holds more than three times that. The NIH fact sheet below also covers how vitamin K interacts with some medicines, including the blood thinner warfarin.
For what vitamin K does in the body and how much people need, see Vitamin K: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track vitamin K in Calorie Tape
Calorie Tape logs every nutrient a food reports, vitamin K included, and shows which foods your day’s vitamin K came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in lutein and zeaxanthinTop per serving: Spinach, frozen, cooked, no added fat
- Foods high in folateTop per serving: Cereal, oat bunches
- Foods high in calciumTop per serving: Cheese, paneer
- Foods high in vitamin DTop per serving: Fish, carp
- Compare the top twoChard, cooked vs Spinach, frozen, cooked, no added fat, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Vitamin K: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.