Nutrition & bone health
Vitamin-K rich foods
by Dr. Susan E. Brown, PhD
Type of food |
K1 |
MK-4 |
MK-5 |
MK-6 |
MK-7 |
MK-8 |
MK-9 |
| Meat |
| Beef |
0.6 |
1.1 |
|
|
|
|
|
| Chicken breast |
|
8.9 |
|
|
|
|
|
| Chicken leg |
|
8.5 |
|
|
|
|
|
| Pork steak |
0.3 |
2.1 |
|
|
0.5 |
1.1 |
|
| Salami |
2.3 |
9.0 |
|
|
|
|
|
| Luncheon meat |
3.9 |
7.7 |
|
|
|
|
|
| Fish |
| Shrimp |
0.1 |
|
|
|
|
|
|
| Mackerel |
2.2 |
0.4 |
|
|
|
|
|
| Herring |
0.1 |
|
|
|
|
|
|
| Plaice |
|
0.2 |
|
0.3 |
0.1 |
1.6 |
|
| Eel |
0.3 |
1.7 |
|
0.1 |
0.4 |
|
|
| Salmon |
0.1 |
0.5 |
|
|
|
|
|
| Fruits and vegetables |
| Kale |
817 |
|
|
|
|
|
|
| Spinach |
387 |
|
|
|
|
|
|
| Broccoli |
156 |
|
|
|
|
|
|
| Green peas |
36.0 |
|
|
|
|
|
|
| Sauerkraut |
25.1 |
0.4 |
0.8 |
1.5 |
0.2 |
0.8 |
1.1 |
| Natto |
34.7 |
|
7.5 |
13.8 |
998 |
84.1 |
|
| Banana |
0.3 |
|
|
|
|
|
|
| Apple |
3.0 |
|
|
|
|
|
|
| Orange |
0.1 |
|
|
|
|
|
|
| Dairy produce |
| Whole milk |
0.5 |
0.8) |
0.1 |
|
|
|
|
| Skim milk |
|
|
|
|
|
|
|
| Buttermilk |
|
0.2 |
0.1 |
0.1 |
0.1 |
0.6 |
1.4 |
| Whole yoghurt |
0.4 |
0.6 |
0.1 |
|
|
0.2 |
|
| Skimmed yoghurt |
|
|
|
|
|
0.1 |
|
| Whipping cream |
5.1 |
5.4 |
|
|
|
|
|
| Chocolate |
6.6 |
1.5 |
|
|
|
|
|
| Hard cheeses |
10.4 |
4.7 |
1.5 |
0.8 |
1.3 |
16.9 |
51.1 |
| Soft cheeses |
2.6 |
3.7 |
0.3 |
0.5 |
1.0 |
11.4 |
39.6 |
| Curd cheese |
0.3 |
0.4 |
0.1 |
0.2 |
0.3 |
5.1 |
18.7 |
| Egg yolk |
2.1 |
31.4 |
|
0.7 |
|
|
|
| Egg white |
|
0.9 |
|
|
|
|
|
| Oils and margarines |
| Margarine |
93.2 |
|
|
|
|
|
|
| Butter |
14.9 |
15.0 |
|
|
|
|
|
| Corn oil |
2.9 |
|
|
|
|
|
|
| Sunflower oil |
5.7 |
|
|
|
|
|
|
| Olive oil |
53.7 |
|
|
|
|
|
|
| Bread |
| Rue bread |
0.7 |
|
|
|
|
|
|
| Wheaten bread |
1.1 |
|
|
|
|
|
|
| Sourdough bread |
1.0 |
|
|
|
|
|
|
| Buckwheat bread |
3.0 |
|
|
|
1.1 |
|
|
| Beverages |
| Tea |
0.3 |
|
|
|
|
|
|
| Coffee |
|
|
|
|
|
|
|
| Orange juice |
|
|
|
|
|
|
|
Table from Schurges, LT and Vermeer, C.2000. Determination of phylloquinone and menaquinones in food. Haemostasis, 30, 298-307. All samples were assessed in duplicate. Values are mean values. Foods were bought from shops in and around Maastricht. MK-10 was not detectable in any of the foods.
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Original Publication Date: 04/11/2000
Last Modified: 05/04/2009
Principal Author: Dr. Susan E. Brown, PhD