nutrient
Vitamin K
A family of fat-soluble vitamins used in blood-clotting protein activation and bone-related protein function.
Phylloquinone (K1) is common in leafy plants; menaquinones (K2) include several forms. The forms share vitamin K activity but have different food sources and handling.
What it does
Vitamin K is required for gamma-carboxylation, a modification that activates several proteins involved in coagulation and bone metabolism.
Where it comes from
The AI is based on phylloquinone, not a summed conversion of every menaquinone. Leafy greens and some fermented foods provide different forms.
Food sources
Per 100 g| Food | Per 100 g | Daily reference |
|---|---|---|
| Spinach, raw (SR Legacy 2018) | 483 µg | 690% |
| Hummus, commercial | 17.2 µg | 24.57% |
| Carrots, frozen and unprepared | 15 µg | 21.43% |
| Grape tomatoes, raw | 4.2 µg | 6% |
| Ground flaxseed | 3.68 µg | 5.26% |
Show 10 more foods
| Food | Per 100 g | Daily reference |
|---|---|---|
| Atlantic sardines, canned in oil (SR Legacy 2018) | 2.6 µg | 3.71% |
| English walnuts, raw | 1.7 µg | 2.43% |
| Lentils, cooked and salted (SR Legacy 2018) | 1.7 µg | 2.43% |
| Russet potato, raw | 1.5 µg | 2.14% |
| Atlantic salmon, farmed, raw (SR Legacy 2018) | 0.5 µg | 0.71% |
| Oat milk, unsweetened and refrigerated | 0.4 µg | 0.57% |
| Plain whole-milk yogurt | 0.2 µg | 0.29% |
| Orange sweet potato, peeled and raw | 0.2 µg | 0.29% |
| Banana, ripe, raw | 0.1 µg | 0.14% |
| Atlantic salmon, farmed, cooked (SR Legacy 2018) | 0.1 µg | 0.14% |
Compared with EFSA’s adult reference of 70 µg/day.
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Healthy European adults; phylloquinone. Adequate intake: 70 µg/day. These are population references, not individual targets.
Portions recorded by the source
- Hummus, commercial: 2 tablespoon (33.9 g) — 5.83 µg, 8.33% of the daily reference.
The source records and EFSA guidance are linked in References below.
Forms
Vitamin K1 (phylloquinone) is a form of Vitamin K.
Vitamin K1 (phylloquinone) is a named chemical form within its parent vitamin family.
Vitamin K2 (menaquinones) is a form of Vitamin K.
Vitamin K2 (menaquinones) is a named chemical form within its parent vitamin family.
Menaquinone-4 (MK-4) is a form of Vitamin K.
Menaquinone-4 (MK-4) is a named chemical form within its parent vitamin family.
Menaquinone-7 (MK-7) is a form of Vitamin K.
Menaquinone-7 (MK-7) is a named chemical form within its parent vitamin family.
Roles and processes
Vitamin K supports protein activation in Bone
Vitamin K activates proteins involved in bone metabolism through gamma-carboxylation.
Worth knowing
Form matters with anticoagulants. Vitamin K intake can be clinically relevant with vitamin-K-antagonist medicines. Changes should be discussed with the prescribing team before altering food or supplement intake.
Food tables do not show every K form. Food composition tables mainly report phylloquinone because measurements for menaquinones are limited. A missing K2 value can reflect the method used rather than proof that no menaquinone is present.
A closer look
Evidence remains form-specific
Research on menaquinones does not change the fact that EFSA’s AI is expressed for phylloquinone.
K2 is not one measured substance
Menaquinones include MK-4 through MK-13 and have different sources. Limited data on their food content and relative bioavailability mean a K2 label should keep the named menaquinone visible.
References
Source-checked local draft.
Human editorial review pending.
- NIH Office of Dietary SupplementsVitamin K: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
Banana & peanut oats · 8 min →
Apple & walnut porridge · 10 min →
All 40 easy meals →