This document discusses various foods that are good sources of Vitamin K. Kale provides nearly 700% of the daily recommended amount of Vitamin K per cup. Spinach provides 181% per cup. Broccoli provides over 100% in just half a cup. Cabbage provides nearly 100% per cup. The Garland Chrysanthemum is a low calorie source of Vitamin K, providing 495 micrograms per 198 grams. Turnip leaves provide 68 micrograms of Vitamin K while containing only 4 calories per 20 grams.

2. Sources of Vitamin K
A Report By
Mr Allah Dad Khan

9. Kale
 Kale
 If you’re used to seeing kale tucked
away at the edge of your plate as a
garnish, make a change and give it a
place in the heart of some of your
favorite meals. One cup of chopped
kale provides your body with
essential Vitamin K—nearly 700% of
the recommended daily total, in
fact. It’s also loaded with other
vitamins including A and C, as well as
iron and calcium. Serving Size (1
cup), 547.39 micrograms of Vitamin
K (684% DV), 34 calories

10. Collards
 Collards

11. Spinach
 Spinach
 One of the healthiest, most nutrient-rich
foods you can add to your diet is spinach.
Whether raw or cooked, spinach is a
stellar source of several vitamins,
minerals, and antioxidants, including
Vitamin C, iron, calcium, and Vitamin K. If
you’re not sure how to add more spinach
to your diet, start by using it as the leafy
base for your salads, sautéing it with olive
oil and garlic, adding it as a topping on
your pizza, or shredding and cooking in
your favorite pasta sauce. Serving Size (1
cup), 144.87 micrograms of Vitamin K
(181% DV), 7 calories


12. Carrots
 One medium carrot provides over
eight micrograms of Vitamin K,
enough to help you reach 10% of
the daily recommended value.
That same carrot adds only 25
calories to your diet, and the
abundance of other vitamins and
minerals makes carrots a great
food to enjoy on a regular
basis.Serving Size (1 medium),
8.05 micrograms of Vitamin K
(10% DV), 25 calories


13. Raspberries
 Raspberries are filled with vitamins
and minerals including Vitamin K,
so make them an essential part of
your diet every day. Many other
types of berries contain similar
benefits, so enjoy a berry-filled
fruit salad or smoothie for
breakfast, lunch, or snack time to
give your mind and body a
nutritional boost. Serving Size (1
cup), 9.59 micrograms of Vitamin
K (12% DV), 64 calories


14. Asparagus
 There are many reasons to love
asparagus. It has anti-aging
properties, it may help prevent
Alzheimer’s disease, and it’s
packed with antioxidants to
protect against free radicals and
certain cancers. It’s also loaded
with many of the vitamins and
minerals your body needs to stay
healthy and in top working order.
These include Vitamin A, Vitamin
C, folate, fiber, Vitamin E, and
Vitamin K. Serving Size (4 spears),
48 micrograms of Vitamin K (60%
DV), 11 calories

15. Turnip Green
 Turnip Green

16. Beet Green
 Beet Green

17. Dandelion Green
 Dandelion Green

18. Mustard Green

19. Brussels Sprouts
 Brussels Sprout

20. Broccoli
 Broccoli
 When eaten regularly, broccoli
contributes to the health of the
nervous system, eyes, heart,
bones, blood pressure, and skin.
Get more broccoli in your diet in
order to help meet your zinc,
calcium, potassium, Vitamin C, and
Vitamin K needs every day. Just a
half a cup provides well over the
recommended daily amount of
Vitamin K. Serving Size (1/2 cup),
110.06 micrograms of Vitamin K
(138% DV), 27 calories

21. Scallions
 Scallions

22. Sun-Dried Tomatoes
 Sun-dried tomatoes make a tasty
addition to salads, sauces, pasta
dishes, sandwiches, and pizza. There
are many ways to enjoy them, so
start experimenting to try and find
your favorite ways of incorporating
these healthy veggies into your diet.
One cup of sun-dried tomatoes
contains 29% of the daily
recommended amount of Vitamin K.
In addition, they’re a great source of
lycopene,Vitamin A, Vitamin C,
calcium, and iron. Serving Size (1
cup), 23.22 micrograms of Vitamin
K (29% DV), 139 calories

23. Celery
 Celery is a flavorful vegetable
that’s easy to prepare when you’re
in the mood for a healthy snack.
One medium stalk of celery
provides 15% of the recommended
intake of Vitamin K, and it’s also a
great source of folic acid,
antioxidants, calcium, and
potassium. And at only 6 calories
per stalk, you can enjoy it in
abundance without having to worry
about your waistline. Serving Size
(1 medium stalk), 11.72
micrograms of Vitamin K (15%
DV), 6 calories

24. Okra
 A half-cup serving of sliced okra
contributes 34 micrograms of
Vitamin K to your diet, or about
43% of the recommended total for
the day. If you’re not sure how to
get more of this Vitamin K rich
vegetable into your diet, try
serving it with tomato soup, corn,
rice, or shrimp. Serving Size (1/2
cup), 34 micrograms of Vitamin K
(43% DV), 19 calories

25. Blueberries
 Blueberries are an incredible health
food to add to your diet. They’re full
of fiber, potassium, iron, copper,
zinc, and several antioxidants. To get
more Vitamin K in your diet, enjoy a
cup of blueberries each day and
you’ll get 36% of the recommended
daily value. For some simple serving
ideas, add some blueberries to your
yogurt, salad, or oatmeal for a
healthy and flavorful snack. Serving
Size (1 cup), 28.56 micrograms of
Vitamin K (36% DV), 84 calories


26. Dried Sage
 Many people use dried herbs to
spice up their cooking every once
in a while, but not everyone knows
about the many health benefits
they can provide. Dried sage is a
great source of Vitamin K, with one
tablespoon providing an impressive
43% of the daily recommended
amount. Add more dried sage to
your cooking for added benefits
such as antioxidants and anti-
inflammatory agents.Serving Size
(1 tablespoon), 34.29 micrograms
of Vitamin K (43% DV), 6 calories

27. Cabbage
 Raw or steamed cabbage can help
treat high cholesterol, stomach
ulcers, arthritis, weight gain, and
constipation. A cup of chopped
cabbage contains 76 micrograms of
Vitamin K, or nearly 100% of the
total daily value. Eat more
cabbage to improve your intake of
Vitamin K as well as Vitamin C,
fiber, Vitamin E, calcium,
magnesium, and
potassium. Serving Size (1 cup
chopped), 76 micrograms of
Vitamin K (95% DV), 22 calories

28. Brussels Sprouts
 One cup of flavorful Brussels
sprouts contains just over 33
micrograms of Vitamin K, which
contributes 42% toward the daily
amount recommended for most
adults. But that’s not the only
health benefit they provide;
Brussels sprouts are also enjoyed
for the Vitamin C, potassium,
manganese, folate, and iron they
provide. Serving Size (1 cup),
33.63 micrograms of Vitamin K
(42% DV), 38 calories

29. Pickles
 Pickles contain minute amounts of
a number of vitamins and minerals.
For Vitamin K, however, they’re a
surprisingly healthy choice. One
medium pickle contains 34% of the
daily recommended value. Pickles
are also a good source of fiber, and
contain a small but nonetheless
helpful supply of antioxidants such
as Vitamin A and lutein. Serving
Size (1 medium), 26.85
micrograms of Vitamin K (34%
DV), 43 calories

30. Prunes
 If you need to get more Vitamin K
in your diet, prunes are a strong
source of this essential vitamin. A
serving size of one cup contains 7%
of the recommended amount of
Vitamin K for the day, and you’ll
also enjoy the benefits of fiber,
potassium, calcium, and Vitamin
A. Serving Size (1 cup), 5.95
micrograms of Vitamin K (7% DV),
24 calories

31. Chili Powder
 Use chili powder more often in
your cooking and you’ll get more of
the benefits of Vitamin A, Vitamin
C, potassium, phosphorus, calcium,
zinc manganese, and selenium. And
if Vitamin K is a concern in your
diet, chili is a great source for
that, too; just one tablespoon of
this fiery red spice contains 11% of
the daily recommended
value.Serving Size (1 tablespoon),
2.32 micrograms of Vitamin K
(11% DV), 25 calories

32. Garland Chrysanthemum
 The Garland Chrysanthemum an
edible variety of chrysanthemum is
well-known for being a low calorie
but high source of nutrition. Due to
the fact that it contains mostly fat
soluble vitamins, nutritional value
gets added when adding to
cooking, such as a soup or salads.
 It is the preferred food to be
dressed with other foods such as
tempura. There are 44 calories per
198g with 495μg of vitamin K.

33. Blackberries
 A blackberry’s rich, dark color is
indicative of the many antioxidants
housed inside it. Blackberries are
abundant in minerals such as
copper and manganese, as well as
vitamins such as Vitamin C and
Vitamin K. One cup of these
succulent berries contains 36% of
the Vitamin K the average adult
should consume per day. Serving
Size (1 cup), 28.51 micrograms of
Vitamin K (36% DV), 62 calories

34. Turnip
 The type of Turnip cultivated in
Japan is known as Kabu in
Japanese. There are around 80
different species of turnip
scattered throughout Japan
including well known varieties such
as the red turnip and white turnip.
 The leaf of turnips in addition to
being low in calories are said to
contain as much as 68μg of
vitamin K while only having 4
calories per 20g.