GOOD SOURCES OF VITAMIN K
§
Recommended Daily Allowance (RDA) = 80 micrograms
|
| Food | Serving | Amount* |
Approximate Amount
Needed to Attain RDA |
| Kale (raw) | 1 cup | 547 | 2 Tbsp |
| Lentils (cooked) | 1 cup | 522 | 2 Tbsp |
| Broccoli (cooked) | 1 cup | 420 | 3 Tbsp |
| Parsley (raw) | 1 cup | 324 | 3-1/2 Tbsp (1/4 cup) |
| Swiss chard (raw) | 1 cup | 299 | 3-1/2 Tbsp (1/4 cup) |
| Split peas (cooked) | 1 cup | 162 | 8 Tbsp (1/2 c) |
| Turnip greens (raw) | 1 cup | 141 | 9 Tbsp |
| Avocado-Florida (raw) | 1 cup | 122 | 10-1/2 Tbsp (2/3 cup) |
| Spinach (raw) | 1 cup | 120 | 10-1/2 Tbsp (2/3 cup) |
| Lettuce (raw) | 1 cup | 118 | 11 Tbsp |
| Endive (raw) | 1 cup | 116 | 11 Tbsp |
| Cabbage, green (raw) | 1 cup | 102 | 12 Tbsp (3/4 cup) |
| Watercress (raw) | 1 cup | 85 | 15 Tbsp |
| Kiwi fruit (raw) | 1 medium | 76 | 1 medium |
| Asparagus (cooked) | 1 cup | 70 | 1-1/4 cup |
| Avocado-California (raw) | 1 cup | 69 | 1-1/4 cup |
| Pumpkin seeds (roasted) | 1/2 cup | 53 | 3/4 cup |
| Black-eyed peas (cooked) | 1 cup | 46 | 1-3/4 cup |
| Pine nuts (dried) | 1/2 cup | 36 | 1-1/8 cup |
| Pumpkin (cooked) | 1 cup | 36 | 2-1/4 cup |
| Soy nuts (roasted) | 1/2 cup | 32 | 1-1/4 cup |
| Cabbage, red (raw) | 1 cup | 31 | 2-1/2 cup |
| Soybean oil | 1 tablespoon | 26 | 3 Tbsp |
| Cashews (roasted) | 1/2 cup | 22 | 1-3/4 cup |
| Canola oil | 1 tablespoon | 20 | 4 Tbsp (1/4 cup) |
| Mayonnaise | 1 tablespoon | 12 | 6 Tbsp + 2 tsp |
| Olive oil | 1 tablespoon | 7 | 11 Tbsp + 1 tsp |
| *Micrograms of vitamin K |
§Source: the "Provisional Table on the Vitamin K Content of Foods" (USDA, 1994).
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