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


Food

Vitamin K Content (mcg)

Kale, raw, 1 cup

472

Chard, cooked, 1 cup

573

Spinach, raw, 1 cup

472

Romaine lettuce, raw, 1 cup

48

Cabbage, cooked, 1 cup

82

​Broccoli, cooked, 1/2 cup 

110



Deficiency Symptoms


  • Excessive bleeding


Toxicity Symptoms


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

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Vitamin K