6 Leafy Greens With More Vitamin K Than Kale

Kale is a nutritional powerhouse. It’s packed with vitamins A, C, and E, as well as vitamin K, which plays an essential role in skeletal health, blood clotting, and other important bodily processes. One cup of cooked kale provides 493 micrograms (mcg) of vitamin K, or 410.8% of the daily value (DV). But while kale is a great source of the vitamin, some other leafy greens contain even more vitamin K per serving.

• Vitamin K content: 889 mcg (740.8% of DV)
• Serving size: 1 cup, cooked

Spinach is one of the best sources of vitamin K you can eat, with one cup cooked covering over 700% of your daily needs. It also contains folate, vitamin A, magnesium, and the carotenoid antioxidants lutein and zeaxanthin, which protect against cell damage and support eye health.

Use them this way: You can add raw spinach to salads, soups, grain bowls and smoothies, or sauté spinach with garlic and olive oil for a quick and nutritious side dish.

• Vitamin K content: 572 mcg (476.6% of DV)
• Serving size: 1 cup, cooked

In addition to being an excellent source of vitamin K, Swiss chard also provides essential nutrients for heart health. One cup of cooked Swiss chard provides 20% of your daily potassium needs and 35% of your daily magnesium needs. These nutrients are essential for healthy blood pressure management, and a diet rich in these minerals may reduce the risk of high blood pressure, protecting against heart disease.

Use them this way: Toss Swiss chard into soups, stews and salads, or sauté it with olive oil and lemon. It also makes a tasty, low-carb substitute for wraps and burritos.

• Vitamin K content: 609 mcg (507.5% of DV)
• Serving size: 1 cup, cooked

Collard greens are a nutrient-dense green, rich in fiber, calcium, vitamin K, and other essential nutrients. One cup of cooked cabbage provides nearly 20% of your daily fiber needs and 24.9% of your calcium needs, making collard greens a good choice for supporting bone, gut, and heart health.

Use them this way: Add collard greens to grain bowls, salads and stir-fries or cook them with onions, broth and seasonings for a quick and healthy side dish.

• Vitamin K content: 530 mcg (441.6% of DV)
• Serving size: 1 cup, cooked

Turnip greens aren’t as popular as other greens, but they provide an impressive amount of nutrients and are a smart addition to your diet. They are particularly rich in vitamin C, necessary for collagen production, immune health and iron absorption. One cup of cooked turnip greens provides 43.8% of your daily vitamin C needs. Turnip greens are also rich in folate, vitamin A, and other essential nutrients.

Use them this way: Turnip greens are delicious steamed or sautéed with garlic and olive oil. They can also be mixed into soups and stews to improve their nutrition.

• Vitamin K content: 830 mcg (691.6% of DV)
• Serving size: 1 cup, cooked

In addition to a massive dose of vitamin K, mustard greens contain a variety of protective plant compounds, such as carotenoid antioxidants, like β-carotene, lutein, violaxanthin, and neoxanthin, which have powerful cell-protecting properties.

Use them this way: Mustard greens have a spicy taste and can be enjoyed raw in salads or on sandwiches. You can also add cooked mustard greens to dishes like grain bowls and soups.

• Vitamin K content: 697 mcg (580.8% of DV)
• Serving size: 1 cup, cooked

Beet greens contain an impressive array of nutrients, including iron, potassium, and vitamin C. Beet greens are also rich in nitrates, compounds that help relax blood vessels, promoting healthy blood pressure.

Use them this way: You can saute beet greens with garlic and olive oil, blend them into smoothies, or add them to soups and stir-fries.