Vitamin K
Dark leafy greens dominate this list completely: spinach supplies 482.9 µg vitamin K per 100 grams, kale 389.6 µg and Brussels sprouts 177 µg. Per day the European reference intake counts 75 µg (EU NRV). Fifty grams of spinach therefore covers that reference more than three times over.
What the claim list allows about vitamin K
Regulation (EU) No 432/2012 records two wordings for this vitamin: "vitamin K contributes to normal blood clotting" and "vitamin K contributes to the maintenance of normal bones". Nothing else is listed, so nothing else gets written. The stories about arterial calcification and vitamin K2 you meet online concern research territory that was not taken into the regulation; a reader deserves to know that difference before making a purchase.
The five strongest sources in the data
Per 100 grams: spinach 482.9 µg, kale 389.6 µg, Brussels sprouts 177 µg, margarine 93 µg and white cabbage 76 µg. What else stands out on the list: cabbages and leafy greens fill almost the entire top. For a daily menu this means one serving of green vegetables already clears the reference comfortably, so it is not a nutrient to steer for specifically as long as vegetables reach the table.
75 µg a day and absorption
The reference is 75 µg per day (EU NRV). Vitamin K is fat-soluble, so a splash of oil over the spinach or a dressing on the salad is functional rather than merely pleasant. Gut bacteria also produce a share themselves. The body reserve is small compared with the other fat-soluble vitamins, which means regularity pays off more here than one large serving.
Important with anticoagulant medication
There is one situation where this vitamin becomes genuinely medical: with certain anticoagulants, a strongly fluctuating vitamin K intake can affect how the medication is set. This is emphatically not a coaching subject. If you use such medication, your doctor or anticoagulation clinic decides what is sensible, not a nutrition table. In such a case we adjust the menu in consultation with the treating clinician, never on our own initiative.
What we do with it in practice
We sell no supplements and recommend no product. For this nutrient that is barely a discussion anyway: once green vegetables are on the plate daily, the subject is closed. We do use it as an indicator. Anyone who would sit below 75 µg for months is almost certainly eating structurally too few vegetables — and then the conversation is about those vegetables, not about vitamin K.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most vitamin K?
Spinach leads at 482.9 µg per 100 grams, with kale at 389.6 µg and Brussels sprouts at 177 µg.
How much vitamin K per day?
On the European list of reference intakes this stands at 75 µg per day (EU NRV). Fifty grams of spinach already supplies a multiple of it.
Should you take vitamin K with fat?
The vitamin is fat-soluble, so a dressing or splash of oil with the vegetables supports absorption. In an ordinary meal that is usually already the case.
What if you use anticoagulant medication?
Then a strongly fluctuating vitamin K intake is medically relevant. Consult your doctor or anticoagulation clinic; this is not a subject for a coach or a nutrition table.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.