Vitamin K for vegans

Vitamin K is a type of fat-soluble vitamin that plays a major role in making proteins that promote healthy bones and normal blood clotting. Today we are going to look at 8 foods that are high in vitamin K for vegans.

Table of contents

In this post, we are going to have a look at the following information regarding Vitamin K:

> The importance of Vitamin K

> Health benefits of Vitamin K

> Signs of Vitamin K deficiency

> 8 sources of vitamin K for vegans


vegan foods that are high in vitamin k

The Importance Of Vitamin K:


Vitamin K plays a key role in helping your blood clot. Blood clotting takes place in order to prevent excessive bleeding when you injure yourself. If it wasn’t for blood clotting, you would bleed out completely if you happened to cut yourself.

Vitamin K is actually a group of different compounds, with the most important compounds being vitamin K1 and K2.

If you want to learn some in-depth info on vitamin K please check this article out.

Healthy benefits from vitamin K:


> Promotes strong bones and helps prevent osteoporosis (read more)

Cognitive health (read more)

Helps keep blood pressure at a normal rate by preventing a build-up of minerals in the arteries (read more)

a chart showing the recommended daily intake of vitamin k

Signs Of Vitamin K Deficiency:


 Here are a few symptoms that you might notice if you suffer from vitamin E deficiency

> Easy bruising

> Heavy menstrual periods in women

> Blood in urine

> Excessive bleeding from wounds


8 Sources Of Vitamin K For Vegans:

1) Kale (cooked)


Kale is one of the healthiest foods on the planet and it is also one of the best sources of vitamin K for vegans. Just one cup of cooked kale will provide a whopping 700% of your RDI for vitamin K.

Apart from its amazing vitamin K content, kale is also packed full of other essential nutrients, including:

Vitamins A, B, C, manganese, potassium, magnesium, copper, and calcium.


100 grams: 817 mcg (681% of RDI)

cooked kale is a great source of vitamin k

2) Broccoli (cooked)


There are plenty of nutrients in broccoli that support healthy bones. Cooked broccoli is a good source of vitamin K and calcium, which are two essential nutrients that play a major role in bone health.

Other nutrients that can be found in broccoli are zinc, phosphorus, vitamins A, C, and E– all of which are believed to have some role when it comes to maintaining strong and healthy bones.


100 grams: 141 mcg (118% of RDI)

cooked broccoli is a good source of vitamin k

3) Spinach (raw)

Raw spinach is another excellent source of vitamin K. In fact, it is one of the best sources on the planet, after kale.

Spinach is also well known for its high content of vitamins A and C, which is why it is a good idea to add some raw spinach to your meal plan if you are trying to boost your immune system.

An easy way to incorporate raw spinach into your meal plan is to simply add a few leaves to your morning smoothies.


100 grams: 483 mcg (402% of RDI)


raw spinach is a great source of vitamin k

4) Parsley (fresh)


If you are looking for ways to increase your vitamin k levels naturally, look no further than fresh parsley. 

This common herb is often pushed to the side of one’s plate, with the thought that it is only there for decoration purposes. But the truth if the matter is that fresh parsley is one of the highest vitamin k- dense foods out there.

So, next time you find a leaf of fresh parsley on top of your food at your favourite vegan restaurant, instead of pushing it to the side of your plate, rather eat it…especially if you are trying to up your vitamin k intake.


100 grams: 1,640 mcg (1,367% of RDI)

fresh parsley is a great source of vitamin k

5) Brussels Sprouts (cooked)

Next up on today’s list of vegan-friendly foods that are high in vitamin K is a vegetable that a lot of people aren’t too fond of.

Brussel sprouts are very low in calories but are high in fiber, vitamins, and minerals.

Here are a few of the major nutrients that you’ll find in Brussels sprouts:

Protein, good carbs, fiber, vitamin A + C, folate, manganese, and of course, vitamin K.

They are also rich in powerful antioxidants which will help to eliminate any excess free radicals in your body.

Have a look at this post if you’d like to learn more about antioxidants and free radicals.


100 grams: 140 mcg (117% of RDI) 

brussels sprouts are a good source of vitamin k

6) Swiss Chard (raw)

Another vegetable that is very high in vitamin K is swiss chard. This leafy green vegetable is very similar- visually- to spinach. 

Swiss chard contains high amounts of chlorophyll which is believed to be very effective when it comes to blocking cancer-causing heterocyclic amines which get generated when you grill your food at extremely high temperatures. 

To get the most nutritional benefits from your swiss chard, it is recommended to eat it raw. So chop up a few leaves and add it to your favourite green salad, as a side dish, or even “chuck” some into your breakfast smoothie.


100 grams: 830 mcg (692% of RDI)

raw swiss chard is an excellent source of vitamin k

7) Kiwi Fruit

Kiwi fruit contains vitamin K, as well as traces of calcium and phosphorus. This makes kiwi’s an excellent addition to anyone’s meal plan if you are wanting to improve your bone health.

Another health benefit that is worth mentioning, is kiwi’s ability to help treat serious cases of asthma. This is likely due to the high vitamin C and antioxidants that this delicious green fruit contains.

To read more about asthma treating properties of kiwi fruit, read this interesting article.


100 grams: 40 mcg (34% of RDI)

kiwi fruits are a great source of vitamin k

8) Beet Greens (cooked)

Last up on today’s list is something that a lot of people might end up throwing away as scraps…if you have been doing this, PLEASE STOP!

The green leaves at the end of a beetroot plant incredibly dense in a wide variety of healthy nutrients and minerals.

Beet greens are most commonly known for their excellent source of fiber, and fat-soluble vitamins A+K.

It is also believed that beet greens have the ability to help prevent type 2 diabetes, hypertension, cardiovascular diseases, as well as dramatically reduce the chances of getting a stroke.

If you are a diabetic looking for some healthy snacks to nibble on, check this post out that I did a few weeks ago on 7 healthy snacks for diabetics.

Be careful not to overcook your beet greens, as this will destroy most of the nutrient content that this superfood has to offer.

Check this post out on the healthiest cooking methods.


100 grams: 484 mcg (403% of RDI)

beet greens are a good source of vitamin k


8 Sources Of Vitamin K For Vegans

> Cooked kale <

> Cooked broccoli <

> Raw spinach <

> Fresh parsley <

> Cooked brussels sprouts <

> Raw swiss chard <

> Kiwi fruit <

> Cooked beet greens <

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Thanks for reading!

Thanks for reading today’s post on 8 sources of vitamin K for vegans. I hope you’ve learned something new.

Have a look at some of my other blog posts for more nutritional tips for people following the vegan lifestyle.

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