Looking to Get in Shape or Lose Weight? Try our BMI and Weight Loss Calculator!

Vitamin K-2 Food Sources

By Jessica Bruso

Vitamin K-2, also known as menaquinone, isn't as commonly found in foods as vitamin K-1, or phylloquinone. It is mainly found in animal products, and the bacteria in your intestines can also produce it.

Vitamin K-2, also known as menaquinone, isn't as commonly found in foods as vitamin K-1, or phylloquinone. It is mainly found in animal products, and the bacteria in your intestines can also produce it. This form of vitamin K may be better for keeping your bones strong and limiting your risk for osteoporosis than vitamin K-1, according to an article published in "Alternative Medicine Review" in March 2005. Women need 90 micrograms per day of vitamin K for proper blood clotting, and men need 120 micrograms per day.

Chicken and Vitamin K-2

Poultry is one of the better sources of vitamin K-2. For example, a 3-ounce serving of chicken breast with the skin has 12.4 micrograms, and the same amount of dark meat from a chicken thigh with the skin contains 10.2 micrograms. Skip the skin and eat a rotisserie chicken thigh, and you'll be consuming 20.9 micrograms of vitamin K-2. Each drumstick contains 18.9 micrograms.

Beef and Pork

Beef and pork aren't as high in vitamin K-2 as chicken. A 3-ounce serving of canned pork has 12.7 micrograms of vitamin K-2, and 3 ounces of ham provide about 8.2 micrograms. Eating the same amount of grilled beef chuck will increase your vitamin K-2 intake by 2.6 micrograms, and 3 ounces of grilled bottom round steak have 1.4 micrograms.

Video of the Day

Brought to you by LIVESTRONG
Brought to you by LIVESTRONG

Fish and Seafood

Most types of seafood only provide trace amounts of vitamin K-2. However, a 3-ounce serving of oysters has 4.2 micrograms of this vitamin. The same amount of canned pink salmon provides 0.4 microgram. If you prefer shrimp, 3 ounces will increase your vitamin K-2 intake by 0.3 microgram.

Dairy Products and Other Sources

Fermented foods, including cheese and natto, a type of fermented soybean commonly eaten in Japan, also provide vitamin K-2. A tablespoon of cream cheese contains 2.9 micrograms, a cup of whole milk has 2.4 micrograms and 1/2 cup of creamed cottage cheese provides 1 microgram of vitamin K-2.

Cite this Article A tool to create a citation to reference this article Cite this Article

More Related Articles

Related Articles