What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Which Cooking Oils Are Low in Vitamin K?
If you are taking a blood-thinning medication such as Coumadin--also called warfarin--you must keep your intake of vitamin K at a consistent level, avoiding foods that are high in that nutrient. Coumadin works to counteract Vitamin K's blood-clotting properties in order to prevent compromised blood flow. While some vitamin K-rich foods are easy to spot, such as dark, leafy vegetables, others require research. For example, cooking oils and dressings can contain more vitamin K than those green leafy vegetables. So before you break out that frying pan, become aware of where cooking oils rank in regard to their vitamin K content.
Types
Many of the cooking oils derived from corn and nuts have very low vitamin K content. Peanut oil contains the least amount of vitamin K. Even though corn and almond oil have ten times the amount of Vitamin K contained in peanut oil, they are the next lowest on the scale. Walnut oil weighs in after that, with twice the vitamin K of corn and peanut oils. Sunflower oil is slightly higher than walnut oil, and sesame and safflower complete the list of oils that are relatively low in Vitamin K. Canola and soybean oils are highest in this nutritional element, containing at least 39 times (canola) and as much as 54 times (soybean) the amount of Vitamin K found in almond oil.
- Many of the cooking oils derived from corn and nuts have very low vitamin K content.
- Peanut oil contains the least amount of vitamin K. Even though corn and almond oil have ten times the amount of Vitamin K contained in peanut oil, they are the next lowest on the scale.
Function
Is Sunflower Oil Hydrogenated?
Learn More
Peanut, corn, sunflower and safflower oils are not only low in vitamin K, but they are also low in unhealthy transfats and saturated fats. For frying foods, choose oils such as:
- sunflower
- safflower or canola
- which have higher "smoke points"; that is
- they can withstand higher cooking temperatures without burning 1
Considerations
Sesame oil, low in K, is a flavorful choice for fresh vegetable stir-fry dishes. As specialty products, these nut oils are more expensive than mainstream cooking oils, such as corn or safflower.
Misconceptions
Is Rancid Sesame Oil Bad for You?
Learn More
While you may think that butter is strictly off the healthy cooking list, it is low in vitamin K, making it a candidate for your cooking needs. However, you should use it in moderation, especially if you have heart disease or if you are trying to lower your cholesterol level, as butter is high in saturated fat and cholesterol.
Warning
Be sure to discuss any changes to your diet with your physician. While ingesting more vitamin K can decrease the effectiveness of Coumadin and eating less vitamin K can increase Coumadin's benefits, only a medically trained expert can help you determine the right diet while taking this type of medication.
Related Articles
Is Sunflower Oil Hydrogenated?
Learn More
Is Rancid Sesame Oil Bad for You?
Learn More
Side Effects of Fish, Flaxseed and Borage Oils
Learn More
Is Vegetable Shortening a Trans Fat?
Learn More
Is It Healthy to Cook French Fries in Canola Oil?
Learn More
What Is the Difference Between Cold Pressed Flaxseed Oil and Virgin Flaxseed Oil?
Learn More
Nutritional Facts for Macadamia Nut Oil
Learn More
Hemp Seed Oil vs. Flaxseed Oil
Learn More
Side Effects of Pure Virgin Olive Oil
Learn More
About Baking With Grapeseed Oil
Learn More
References
- Health Castle: Which Cooking Oil is the Best
- Holick MF, Gordon CM. Patient Guide to Vitamin D Deficiency. The Journal of Clinical Endocrinology & Metabolism. 2011;96(7):1-2. doi:10.1210/jcem.96.7.zeg33a
- Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552
- Giovannucci E, Liu Y, Hollis BW, Rimm EB. 25-hydroxyvitamin D and risk of myocardial infarction in men: a prospective study. Arch Intern Med. 2008;168(11):1174-1180. doi:10.1001/archinte.168.11.1174
- Gorham ED, Garland CF, Garland FC, et al. Optimal vitamin D status for colorectal cancer prevention: a quantitative meta analysis. Am J Prev Med. 2007;32(3):210-216. doi:10.1016/j.amepre.2006.11.004
- Lappe JM, Travers-Gustafson D, Davies KM, Recker RR, Heaney RP. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. The American Journal of Clinical Nutrition. 2007;85(6):1586-1591. doi:10.1093/ajcn/85.6.1586
- Prentice RL, Pettinger MB, Jackson RD, et al. Health risks and benefits from calcium and vitamin D supplementation: Women’s Health Initiative clinical trial and cohort study. Osteoporos Int. 2013;24(2):567-580. doi:10.1007/s00198-012-2224-2
- Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. Am J Clin Nutr. 2010;91(5):1255-1260. doi:10.3945/ajcn.2009.29094
- Salehpour A, Hosseinpanah F, Shidfar F, et al. A 12-week double-blind randomized clinical trial of vitamin D₃ supplementation on body fat mass in healthy overweight and obese women. Nutr J. 2012;11:78. doi:10.1186/1475-2891-11-78
- Carrillo AE, Flynn MG, Pinkston C, et al. Impact of vitamin D supplementation during a resistance training intervention on body composition, muscle function, and glucose tolerance in overweight and obese adults. Clin Nutr. 2013;32(3):375-381. doi:10.1016/j.clnu.2012.08.014
- Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G. Vitamin D Toxicity-A Clinical Perspective. Front Endocrinol. 2018;9:550. doi:10.3389/fendo.2018.00550
- Ross AC, Manson JE, Abrams SA, et al. The 2011 report on dietary reference intakes for calcium and vitamin D from the Institute of Medicine: what clinicians need to know. J Clin Endocrinol Metab. 2011;96(1):53-58. doi:10.1210/jc.2010-2704
- Bouillon R, Van Schoor NM, Gielen E, et al. Optimal vitamin D status: a critical analysis on the basis of evidence-based medicine. J Clin Endocrinol Metab. 2013;98(8):E1283-E1304. doi:10.1210/jc.2013-1195
- American Academy of Dermatology. Position Statement of Vitamin D. 2010.
- Taksler GB, Cutler DM, Giovannucci E, Keating NL. Vitamin D deficiency in minority populations. Public Health Nutr. 2015;18(3):379-391. doi:10.1017/S1368980014000457
- Holick MF, Binkley NC, Bischoff-Ferrari HA, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011;96(7):1911-1930. doi:10.1210/jc.2011-0385
- Cannell JJ, Vieth R, Umhau JC, et al. Epidemic Influenza and Vitamin D. Epidemiol Infect. 2006; 134:1129-40.
- Carrillo AE1, Flynn MG, Pinkston C, Markofski MM, Jiang Y, Donkin SS, Teegarden D. Impact of Vitamin D Supplementation During a Resistance Training Intervention on Body Composition, Muscle Function, and Glucose Tolerance in Overweight and Obese Adults. Clin Nutr. 2013 Jun;32(3):375-81. doi: 10.1016/j.clnu.2012.08.014. Epub 2012 Aug 31.
- Ginde AA, Mansbach JM, Camargo CA, Jr. Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection in the Third National Health and Nutrition Examination Survey. Arch Intern Med. 2009; 169:384-90.
- Giovannucci E, Liu Y, Hollis BW, Rimm EB. 25-hydroxyvitamin D and Risk of Myocardial Infarction in Men: a Prospective Study. Arch Intern Med. 2008; 168:1174-80.
- Gorham ED, Garland CF, Garland FC, Grant WB, Mohr SB, Lipkin M, Newmark HL, Giovannucci E, Wei M, Holick MF. Optimal Vitamin D Status for Colorectal Cancer Prevention: a Quantitative Meta-analysis. Am J Prev Med. 2007 Mar;32(3):210-6.
- Heaney, Robert P. “The Vitamin D Requirement in Health and Disease.” The Journal of Steroid Biochemistry & Molecular Biology 97 (2005):13-9.
- Holick MF. Vitamin D. In: Shils M, Olson J, Shike M, Ross AC, ed. Modern Nutrition in Health and Disease, 9th ed. Baltimore: Williams and Wilkins, 1999.
- National Institutes of Health Office of Dietary Supplements. Vitamin D: Dietary Supplement Fact Sheet. University of Ottawa Evidence-based Practice Center. Effectiveness and Safety of Vitamin D in Relation to Bone Health. Agency for Healthcare Research and Quality. Aug 2007: 07-E013.
- Salehpour A1, Hosseinpanah F, Shidfar F, Vafa M, Razaghi M, Dehghani S, Hoshiarrad A, Gohari M. A 12-week Double-blind Randomized Clinical Trial of Vitamin D₃ Supplementation on Body Fat Mass in Healthy Overweight and Obese Women. Nutr J. 2012 Sep 22;11:78. doi: 10.1186/1475-2891-11-78.
- Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized Trial of Vitamin D Supplementation to Prevent Seasonal Influenza A in Schoolchildren. Am J Clin Nutr. 2010 91:1255-60. Epub 2010 Mar 10.
- Wilkins, Consuelo H. and Yvette I. Sheline, et al. “Vitamin D Deficiency Is Associated with Low Mood and Worse Cognitive Performance in Older Adults.” American Journal of Geriatric Psychiatry 14 (2006): 1032-40.
Writer Bio
I have an MFA degree in Creative Writing and am a published poet who has received several poetry awards. I have established a reputation as an environmental activist, both through the group I co-founded -- see alternativeone.org -- and through a series of op-ed pieces in Montana newspapers. I have written extensively on alternative energy, recycling and endangered species.