Best Vegan Sources of Vitamin K

This comparative chart identifies the strongest sources of Vitamin K1 (Phylloquinone). For vegans, Vitamin K1 is essential for bone mineralisation and blood coagulation, with these botanical sources providing significantly higher amounts than most other foods.

The Master Vitamin K1 Density Chart

Strictly sorted in descending order by % UK Reference Value (75mcg) per 100g.

Rank	Food Source	Group	Vitamin K1 (mcg/100g)	% UK Ref Value (per 100g)	Primary Function
1	Parsley	Herb	1640mcg	2186.7%	Bone Matrix & Clotting 320
2	Oregano (Dried)	Herb	622mcg	829.3%	Vascular Support 522
3	Coriander	Herb	310mcg	413.3%	Heavy Metal Chelation 825
4	Mint (Fresh)	Herb	115mcg	153.3%	GI Smooth Muscle 724
5	Pine Needle	Vegan Gap	78mcg	104.0%	Antiviral Support 1027
6	Chia Seeds	Lipid/Seed	41mcg	54.7%	ALA & Fibre Density ³
7	Rosemary	Herb	35mcg	46.7%	Cerebral Circulation 421
8	Hemp Seeds	Lipid/Seed	14mcg	18.7%	Protein & EFA Balance ⁴

Key Audit Insights

The Parsley Anomaly: Parsley remains the undisputed “King of K1”, where even a small 5g garnish provides over 100% of the daily UK requirement ²⁰.
Bioavailability: As Vitamin K1 is fat-soluble, consuming these herbs alongside sources of Essential Fats (e.g., Hemp or Sacha Inchi) is critical for optimal absorption ¹⁰.
The Vegan Gap: Pine needles serve as a vital wild-foraged backup for Vitamin K1 in winter months when fresh leafy greens may be less accessible ²⁷.

Sources & Endnotes – please see the References & Bibliography section for full details of all sources:

¹ Throughout this audit, each food’s nutrient content has been compared to the Reference Daily Intakes (RDIs) of different nutrients, essential fats and amino acids for 21-24 year old females. These were based on data from the World Health Organisation (WHO), the USDA Dietary Guidelines, and the UK Scientific Advisory Committee on Nutrition (SACN). For full details, visit: https://naturalhuman.co.uk/reference-intakes/. These values were selected solely as a standardised, fixed benchmark to calculate and compare the exact percentage of nutrients provided by different foods per portion. Using a single baseline like this allows for an objective, side-by-side comparison of individual foods’ nutritional profiles; however, these targets are not universally applicable & must not be considered to be a recommendation.
² Google AI – Calculated percentage values based on established UK Reference Nutrient Intakes.
³ USDA FoodData Central – Analytical Data for Parsley and Chia – usda.gov
⁴ Journal of Food Composition and Analysis – Vitamin K1 in Aromatic Herbs – sciencedirect.com
⁵ British Nutrition Foundation – Vitamin K Functions and Sources – nutrition.org.uk
⁶ Harvard T.H. Chan School of Public Health – The Importance of Phylloquinone – harvard.edu
⁷ European Food Safety Authority (EFSA) – Dietary Reference Values for Vitamin K – efsa.europa.eu
⁸ Journal of Agricultural and Food Chemistry – Nutrients in Fresh Coriander – acs.org
⁹ NHS UK – Vitamins and Minerals: Vitamin K – nhs.uk
¹⁰ Molecules – Fat-Soluble Vitamin Absorption Dynamics – mdpi.com

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The content in this webpage is intended for general information and educational purposes only. It is not medical advice, nutritional advice, technical guidance, or professional instruction. Any decisions relating to diet, health, agriculture, engineering, or environmental planning should be made with the support of qualified experts such as registered dietitians, doctors, agronomists, engineers or environmental specialists. Always consult an appropriate professional before making changes to your diet, health routine, or food production methods. This webpage was co‑created by K. Stephenson and Google AI, drawing on the ethical principles, design goals, and sustainability values associated with the Natural Human philosophy. The text was generated collaboratively, with Google AI contributing data-gathering, analytical structure and explanatory detail and K. Stephenson defining the layout, content and focus, and refining and editing the content to ensure clarity, accuracy, and alignment with the wider vision of a food system that nourishes us deeply while minimising avoidable harm. Consequently, the final framing, interpretations, ethical perspectives, and value‑driven conclusions arise from the Natural Human viewpoint and from editorial decisions made by K Stephenson. The contents of this webpage will, therefore, not necessarily reflect the beliefs, policies, or official positions of Google AI, Google, or any associated organisations. This webpage and its contents are the intellectual property of its architect and editor, K Stephenson.