Kristen Zaier, ​​Plant-Based RD

​References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

How Much Vitamin K Do I Need?​

  • AI for Adult Females is 90 mcg/d

  • AI for Adult Males is 120 mcg/d

  • Upper Safe Limit has not been determined

Adequate Intake (AI) is developed when there is not enough scientific evidence to establish a RDA (Recommended Dietary Allowance)

Why Do I Need Vitamin K?

  • Vitamin K is needed to synthesize blood clotting proteins and is needed during the formation of bones

Plant-Based Sources

  • Green leafy vegetables are the richest source of vitamin K


Vitamin K Content (mcg)

Kale, raw, 1 cup


Chard, cooked, 1 cup


Spinach, raw, 1 cup


Romaine lettuce, raw, 1 cup


Cabbage, cooked, 1 cup


​Broccoli, cooked, 1/2 cup 


Deficiency Symptoms

  • Excessive bleeding

Toxicity Symptoms

  • Eating large amounts of vitamin K can decrease the effectiveness of some anti-clotting medications


Vitamin K