Quality sources of
vitamin K
|
| Food |
Serving
Size |
Cals |
Amount
(mcg) |
DV
(%) |
Nutrient
Density |
Foods Rating |
| parsley, fresh |
2 tbs |
2.7 |
123.00 |
153.8 |
1025.0 |
excellent |
| Spinach (boiled, with salt) |
1 cup |
41.4 |
888.50 |
1110.6 |
482.9 |
excellent |
| Brussels Sprouts, Boiled |
1 cup |
60.8 |
965.64 |
1207.0 |
357.1 |
excellent |
| Chard, Boiled |
1 cup |
35.0 |
245.00 |
306.3 |
157.5 |
excellent |
| Carrots, Raw |
1 cup |
52.5 |
176.90 |
221.1 |
75.9 |
excellent |
| Green Snap/String Beans, Boiled |
1 cup |
43.8 |
97.56 |
122.0 |
50.2 |
excellent |
| Asparagus, Boiled |
1 cup |
43.2 |
91.80 |
114.8 |
47.8 |
excellent |
| Red Bell Peppers (sliced, raw) |
1 cup |
24.8 |
15.64 |
19.6 |
14.2 |
excellent |
| Strawberries, Fresh |
1 cup |
43.2 |
20.16 |
25.2 |
10.5 |
excellent |
| Egg, Hen, Whole, Boiled |
1 each |
68.2 |
23.32 |
29.1 |
7.7 |
excellent |
| Tomato, Red, Raw, Ripe |
1 cup |
37.8 |
10.80 |
13.5 |
6.4 |
very good |
| Green Peas-Boiled |
1 cup |
134.4 |
36.80 |
46.0 |
6.2 |
very good |
| Avocado, All Varieties |
1 cup |
235.1 |
29.20 |
36.5 |
2.8 |
good |
| Apples |
1 each |
81.4 |
6.90 |
8.6 |
1.9 |
good |
| Milk, Cow, 2% |
1 cup |
121.2 |
9.76 |
12.2 |
1.8 |
good |
| Foods Rating |
Rule |
| excellent |
DV>=75% |
OR |
Density>=7.6 |
AND |
DV>=10% |
| very good |
DV>=50% |
OR |
Density>=3.4 |
AND |
DV>=5% |
| good |
DV>=25% |
OR |
Density>=1.5 |
AND |
DV>=2.5% |
What are current public health recommendations for vitamin K?
In 2000, the National Academy of Sciences established the following Adequate Intake (AI) levels for vitamin K:
- Males and females, 0-6 months: 2 micrograms
- Males and females, 7-12 months: 2.5 micrograms
- Males and females, 1-3 years: 30 micrograms
- Males and females, 4-8 years: 55 micrograms
- Males and females, 9-13 years: 60 micrograms
- Males and females, 14-18 years: 75 micrograms
- Males, 19 years and older: 120 micrograms
- Females, 19 years and older: 90 micrograms
- Pregnant or lactating females, 18 years and younger: 75 micrograms
- Pregnant or lactating females, 19 years and older: 90 micrograms
|