All nutrients

Vitamin K2

Menaquinone, the form of vitamin K produced by bacteria and found in fermented foods, cheese and some animal products. Like vitamin K1 it contributes to normal blood clotting and to the maintenance of normal bones.

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of vitamin K2

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

meat, egg and fish21 foods measured

  1. 1Liver, goose, raw369 µg
  2. 2Chicken, leg, meat, raw34.3 µg
  3. 3Egg yolk, raw32.1 µg
  4. 4Goose, meat, raw31 µg
  5. 5Salami9 µg
  6. 6Chicken, breast, without skin, raw8.9 µg
  7. 7Liver, young cow, raw7.94 µg
  8. 8Beef, minced steak, 10% fat, raw6.7 µg

milk and milk products7 foods measured

  1. 1Edam cheese, from cow's milk47.5 µg
  2. 2Fermented milk drink, plain, whole milk8.15 µg
  3. 3Emmental cheese, from cow's milk5.23 µg
  4. 4Milk, whole, UHT0.9 µg
  5. 5Yogurt, fermented milk or dairy specialty, plain0.68 µg
  6. 6Yoghurt, plain (average)0.67 µg
  7. 7Yogurt, fermented milk or dairy specialty, plain, fat free0.1 µg

fats and oils2 foods measured

  1. 1Butter, 82% fat, unsalted15 µg
  2. 2Butter, unknown fat content , unsalted (average)15 µg

sugar and confectionery1 foods measured

  1. 1Dark chocolate bar, less than 70% cocoa1.5 µg

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.