There is insufficient information to determine recommended dietary allowances (RDAs) for vitamin K, although some agencies have developed daily adequate intake (AI) recommendations:
The Food and Nutrition Board (FNB) recommends 120 mcg for males over 19 years, 90 mcg for females over 19 years.
The European Food Safety Authority (EFSA) set the AI for vitamin K1 (phylloquinone) at 70 mcg for all adults.
See our vitamin K monograph for details on children and pregnancy/lactation data.
Food |
Standard serving |
Amount per serving |
| Asparagus (cooked) | 4 spears | 29 mcg |
| Broccoli (cooked) | 1 cup | 168 mcg |
| Broccoli (raw) | 1 cup | 92 mcg |
| Brussels sprouts (cooked) | ½ cup | 145 mcg |
| Cabbage (green, cooked) | ½ cup | 59 mcg |
| Canola oil | 1 tbsp | 10 mcg |
| Cashews | 1 ounce | 9.8 mcg |
| Chard (cooked) | 1 cup | 1300 mcg |
| Collard greens (cooked) | 1 cup | 610 mcg |
| Green beans (cooked) | 1 cup | 62.4 mcg |
| Egg yolks | 2 eggs | 0.24 mcg |
| Kale (cooked) | 1 cup | 551 mcg |
| Kale (raw) | 1 cup | 97.5 mcg |
| Parsley (fresh) | 1 sprig | 16.4 mcg |
| Soybean oil | 1 tbsp | 25.8 mcg |
| Spinach (cooked) | 1 cup | 1020 mcg |
| Spinach (raw) | 1 cup | 121 mcg |
| Turnip Greens (cooked) | 1 cup | 531 mcg |
*For a complete list of vitamin K-rich foods, see the USDA Food Composition Databases.
