This list was prepared for a 2000 Dutch study on vitamin K. The foods listed were purchased in the Netherlands, where the amounts of vitamin K1/K2 in foods are different and perhaps higher than those from food in US shops. Amounts are shown in mcg/100 g or 100 ml.
|
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 (flat fish) | 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 products | ||||||||
| Whole milk | 0.5 | 0.8 | 0.1 | |||||
| Skimmed 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 | ||||||||
| Rye 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, LJ and C. 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, The Netherlands. MK-10 was not detectable in any of the foods.
Learn about all the key nutrients in our comprehensive resource on essential nutrients for strong bones.
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