The Recommended Daily Allowance (RDA) for adult males is 120 μg (micrograms) and 90 μg for adult females.
Here are the top foods sources of vitamin K according to the USDA’s National Nutrient Database for Standard Reference.
1) Spinach is a widely recognized superfood – and for good reason. Popeye’s go-to health food was made famous for its iron content, and spinach is also recognized as a top source of Vitamin A and beta carotene but the number one nutrient in spinach is Vitamin K. One cup of these greens is filled with 1027 μg of the nutrient.
2) Brussels Sprouts may not be the most kid-friendly choice, but it is a true superfood — packed with both 48 mg of Vitamin C, 300 μg of Vitamin K and just 28 calories.
3) Broccoli – one cup of broccoli has 220 μg of vitamin K, and you can often find it locally at farmers’ markets. And if you’re pinched for cash, don’t fret too much about buying organic; broccoli is among the least likely vegetables to carry pesticide residue.
4) Green onion – Used in many recipes around the world, these pungent greens have 207 μg of vitamin K. Look for these delightfully tasty “Scallions” (they go many names) at spring farmers’ markets or grow some yourself. Toss them in a salad, use them as a garnish or try them in one of these tasty recipes.
5) Mustard Greens – add a peppery flavor to your cooking with mustard greens, which have 419 μg of vitamin K per cup.