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The Ultimate Nutrition Tables!

Vitamin K

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Thyme, dried (Spices,)

276

9.11

37.0

1890

123.60

220

201

814

55

6.18

0.860

7.867

 

4.6

50.0

0

1714.5

0

 

2

Sage, ground (Spices,)

315

10.63

40.3

1652

28.12

428

91

1070

11

4.70

0.757

3.133

 

3.7

32.4

0

1714.5

0

 

3

Parsley, raw

36

2.97

3.3

138

6.20

50

58

554

56

1.07

0.149

0.160

 

0.1

133.0

0

1640.0

0

 

4

Amaranth leaves, raw

23

2.46

 

215

2.32

55

50

611

20

0.90

0.162

0.885

 

0.9

43.3

 

1140.0

0

 

5

Chard, swiss, raw

19

1.80

1.6

51

1.80

81

46

379

213

0.36

0.179

0.366

 

0.9

30.0

 

830.0

0

 

6

Kale, raw

50

3.30

2.0

135

1.70

34

56

447

43

0.44

0.290

0.774

 

0.9

120.0

 

817.0

0

 

7

Kale, cooked, boiled, drained, without salt

28

1.90

2.0

72

0.90

18

28

228

23

0.24

0.156

0.416

 

0.9

41.0

 

817.0

0

 

8

Dandelion greens, raw

45

2.70

3.5

187

3.10

36

66

397

76

0.41

0.171

0.342

 

0.5

35.0

 

778.4

0

 

9

Marjoram, dried (Spices,)

271

12.66

40.3

1990

82.71

346

306

1522

77

3.60

1.133

5.433

 

4.5

51.4

0

621.7

0

 

10

Oregano, dried (Spices,)

265

9.00

42.5

1597

36.80

270

148

1260

25

269

0.633

4.990

 

4.5

2.3

0

621.7

0

 

11

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

2.9

140

1.80

24

42

232

44

0.28

0.115

0.230

 

0.3

18.0

 

551.4

0

 

12

Collards, raw

30

2.45

3.6

145

0.19

9

10

169

20

0.13

0.039

0.276

 

1.3

35.3

 

510.8

0

 

13

Mustard greens, raw

26

2.7

3.3

103

1.46

32

43

354

25

0.20

0.1447

0.480

 

0.9

70.0

 

497.3

0

 

14

Spinach, raw

23

2.86

2.2

99

2.71

79

49

558

79

0.53

0.130

0.897

 

1.0

28.1

0

482.9

0

 

15

Collards, cooked, boiled, drained, without salt

26

2.11

2.8

140

1.16

20

30

116

16

0.23

0.038

0.436

 

0.5

18.2

 

440.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Basil, fresh

23

3.15

1.6

177

3.17

64

56

295

4

0.81

0.385

1.148

 

0.3

18.0

 

414.8

0

 

17

Beet greens, raw

22

2.20

3.7

117

2.57

70

41

762

226

0.38

0.191

0.191

0.391

0.9

30.0

 

400.0

0

 

18

Turnip greens, cooked, boiled, drained, without salt

20

1.14

3.5

 

0.80

22

29

203

29

0.14

0.253

0.337

 

0.9

27.4

 

367.6

0

 

19

Chard, swiss, cooked, boiled, drained, without salt

hard, swiss, cooked, boiled, drained, without salt

20

1.88

2.1

58

2.26

86

33

549

179

0.33

0.163

0.3314

 

0.9

18.0

 

327.3

0

 

20

Coriander (cilantro) leaves, raw

23

2.13

2.8

67

1.77

26

48

521

46

0.50

0.225

0.426

 

0.9

27.0

 

310.0

0

 

21

Mustard greens, cooked, boiled, drained, without salt

15

2.26

2.0

74

0.70

15

41

202

16

0.11

0.084

0.274

 

0.6

25.3

 

299.5

0

 

22

Chicory greens, raw

23

1.70

4.0

100

0.90

30

47

420

45

0.42

0.295

0.429

 

0.3

24.0

 

297.6

0

 

23

Radicchio, raw

23

1.43

0.9

19

0.57

13

40

302

22

0.62

0.341

0.138

 

0.9

8.0

 

255.2

0

 

24

Turnip greens, raw

32

1.50

3.2

190

1.10

31

42

296

40

0.19

0.350

0.466

 

1.2

60.0

 

251.0

0

 

25

Endive, raw

17

1.25

3.1

52

0.83

15

28

314

22

0.79

0.099

0.420

 

0.2

6.5

 

231.0

0

 

26

Broccoli raab, raw

22

3.17

2.7

108

2.14

22

73

196

33

0.77

0.042

0.395

 

1.0

20.2

 

224.0

 

 

27

Scallions or onions, spring (includes tops and bulb), raw

32

1.83

2.6

72

1.48

20

37

276

16

0.39

0.083

0.160

 

0.6

18.8

0

207.0

0

 

28

Brussels sprouts, raw

43

3.38

3.8

42

1.40

23

69

389

25

0.42

0.070

0.337

 

1.6

85.0

 

177.0

0

 

29

Lettuce, green leaf, raw

 

15

1.36

1.3

36

0.86

13

29

194

28

0.18

0.029

0.250

 

0.6

18.0

 

173.6

0

 

30

Pepper, black (Spices,)

255

10.95

26.5

437

28.86

194

173

1259

44

1.42

1.127

5.625

34.2

3.1

21.0

0

163.7

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Cloves, ground (Spices,)

323

5.98

34.2

646

8.68

264

105

1102

243

1.09

0.347

30.033

 

5.9

80.8

0

141.8

0

 

32

Lettuce, red leaf, raw

16

1.33

0.9

33

1.20

12

28

187

25

0.20

0.028

0.203

 

1.5

3.7

 

140.3

 

 

33

Cabbage, cooked, boiled, drained, without salt

23

1.27

1.9

48

0.17

15

33

196

8

0.20

0.017

0.205

1.0

0.6

37.5

 

108.7

0

 

34

Arugula, raw

25

2.58

1.6

160

1.46

47

52

369

27

0.47

0.076

0.321

 

0.3

15.0

 

108.6

0

 

35

Taro leaves, raw

42

4.98

3.7

107

2.25

45

60

648

3

0.41

0.270

0.714

 

0.9

52.0

0

108.6

0

 

36

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

2.7

43

3.20

38

79

438

8

0.20

0.133

0.355

 

0.9

1.0

0

108.00

0

 

37

Horseradish-tree, leafy tips, cooked, boiled, drained, without

salt

60

5.27

2.0

151

2.32

151

67

344

9

0.49

0.086

0.868

 

0.9

31.0

0

108.0

0

 

38

Chili powder (Spices,)

314

12.26

34.2

278

14.25

170

303

1916

1010

2.70

0.429

2.165

 

6.0

64.1

0

105.7

0

 

39

Lettuce, cos or romaine, raw

17

1.23

2.1

33

0.97

14

30

247

8

0.23

0.048

0.155

 

0.4

24.0

 

102.5

0

 

40

Lettuce, butterhead (includes boston and bibb types), raw

 

13

1.35

1.1

35

1.24

13

33

238

5

0.20

0.016

0.179

 

0.6

3.7

 

102.3

0

 

41

Curry powder (Spices,)

 

325

12.66

33.2

478

29.59

254

349

1543

52

4.05

0.815

4.289

 

17.1

11.4

0

99.8

0

 

42

Paprika (Spices,)

289

14.76

37.4

177

23.59

185

345

2344

34

4.06

0.607

0.843

 

4.0

71.1

0

80.3

0

 

43

Pepper, red or cayenne

318

12.01

27.2

148

7.80

152

293

2014

30

2.48

0.373

2.000

 

8.8

76.4

0

80.3

0

 

44

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

0.8

59

1.31

60

135

355

10

1.04

0.330

0.710

 

0.6

8.3

0

70.6

0

 

45

Cabbage, savoy, raw

27

2.00

3.1

35

0.40

28

42

230

28

0.27

0.062

0.180

 

0.9

31.0

 

68.8

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

Seaweed, kelp, raw

43

1.68

1.3

168

2.85

121

42

89

233

1.23

0.130

0.200

 

0.7

3.0

0

66.0

0

 

47

Plums, dried (prunes), uncooked

240

2.18

7.1

43

0.93

41

69

732

2

0.44

0.281

0.299

4.0

0.3

0.6

 

59.5

0

 

48

Pine nuts, dried (1) (Nuts,)

673

13.69

3.7

16

5.53

251

575

597

2

6.45

1.324

8.802

 

0.7

0.8

 

53.9

0

 

49

Okra, raw

31

2.00

3.2

81

0.80

57

63

303

8

0.60

0.094

0.990

 

0.7

21.1

0

53.0

0

 

50

Cabbage, red, cooked, boiled, drained, without salt

29

1.51

2.6

42

0.66

17

33

262

28

0.25

0.054

0.223

 

2.3

34.4

 

47.6

0

 

51

Leeks, (bulb and lower leaf-portion), raw

61

1.50

1.8

59

2.10

28

35

180

20

0.12

0.120

0.481

 

1.0

12.0

 

47.0

0

 

52

Cabbage, chinese (pak-choi), raw

13

1.50

1.0

105

0.80

19

37

252

65

0.19

0.021

0.159

 

0.5

45.0

 

45.5

0

 

53

Asparagus, raw

20

2.20

2.1

24

2.14

14

52

202

2

0.54

0.189

0.158

 

2.3

5.6

 

41.6

0

 

54

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

3.0

34

0.31

17

34

312

3

0.14

0.130

0.098

 

0.2

92.7

 

40.3

0

 

55

Okra, cooked, boiled, drained, without salt

22

1.87

2.5

77

0.28

36

32

135

6

0.43

0.085

0.294

 

0.4

16.3

0

40.0

0

 

56

Cabbage, red, raw

31

1.43

2.1

45

0.80

16

30

243

27

0.22

0.017

0.243

 

0.6

57.0

 

38.2

0

 

57

Celery, cooked, boiled, drained, without salt

18

0.83

1.6

42

0.42

12

25

284

91

0.14

0.036

0.106

 

1.0

6.1

 

37.8

0

 

58

Cashew nuts, dry roasted, without salt added (Nuts,)

574

15.31

3.0

45

6.00

260

490

5.65

16

5.60

2.22

0.826

 

11.7

0.0

 

34.7

0

 

59

Cashew nuts, raw (1) (Nuts,)

553

18.22

3.3

37

6.68

292

593

660

12

5.78

2.195

1.655

 

19.9

0.5

 

34.1

0

 

60

Cabbage, chinese (pak-choi), cooked, boiled, drained, without

salt

 

12

1.56

1.0

93

1.04

11

29

371

34

0.17

0.019

0.144

 

0.4

26.0

 

34.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Cinnamon, ground (Spices,)

247

3.99

53.1

1002

8.32

60

64

431

10

1.83

0.339

17.466

 

3.1

3.8

0