Vitamin K1 is easy to find: eat your greens. Vitamin K2 is trickier. It hides in fermented foods and some animal products, and one food outranks the rest by a mile. Here's where to find it.
Written by Vita Globe Editorial Team | Reviewed against NIH guidance and peer-reviewed research
What foods are highest in vitamin K2?
Natto, a Japanese fermented soybean dish, is by far the richest source: about 850 mcg of vitamin K2 (as MK-7) in a 3-ounce serving, according to the NIH[1]. Smaller amounts come from chicken, beef, eggs and cheese (mainly as MK-4)[1], while many cheeses and other fermented dairy foods also contain bacterial menaquinones[2]. Full-fat dairy tends to contain more vitamin K than reduced-fat versions[3].
Caveat: K2 content varies widely by product, fermentation method and fat content, so food values are estimates.
Sources: NIH ODS · Walther et al., 2013 · Fu et al., 2017 · Verified 2026-09-27
In this article
Which foods contain the most vitamin K2?
Here are selected values from the NIH's vitamin K fact sheet[1]:
| Food | Serving | Vitamin K2 (mcg) | Form |
|---|---|---|---|
| Natto | 3 oz | 850 | MK-7 |
| Chicken, rotisserie | 3 oz | 13 | MK-4 |
| Ground beef, broiled | 3 oz | 6 | MK-4 |
| Cheddar cheese | 1.5 oz | 4 | MK-4 |
| Egg, hard-boiled | 1 large | 4 | MK-4 |
For context, the Adequate Intake for vitamin K overall is 90 mcg a day for women and 120 mcg for men[1]. Natto alone covers that many times over. Most other foods contribute small amounts.
Why is natto so high in K2?
Natto is made by fermenting soybeans with the bacterium Bacillus subtilis natto, which produces large amounts of MK-7[2]. Natto-derived MK-7 has also been studied directly as a supplement ingredient[4].
The catch is taste. Natto is sticky, stringy and strongly flavored. Try it the traditional way over rice with soy sauce and mustard, or mixed with chopped scallions. Many people love it; many never get past the first bite.
Is cheese a good source of vitamin K2?
Cheese is one of the main sources of K2 in Western diets, but amounts vary a lot. The bacteria used in fermentation produce longer-chain menaquinones, and the type of cheese, starter cultures and ripening all affect how much ends up in the final product[2].
Fat content matters too. A USDA-supported analysis of U.S. dairy foods found multiple vitamin K forms, with full-fat products generally containing more vitamin K than reduced-fat or fat-free versions[3].
So cheese can contribute, but it's not a reliable way to hit a specific K2 target, and it comes with saturated fat and sodium.
How can you add more K2 to your diet?
- Try natto a few times a week if you like it.
- Include eggs, chicken and dairy as part of a balanced diet[1].
- Choose fermented foods such as cheese in sensible portions[2].
- Eat with fat. Vitamin K is fat-soluble, so meals with some fat help absorption.
Vegans have few K2 options beyond natto, which is one reason some choose a supplement.
The honest summary
- Natto is the standout K2 food; everything else is modest.
- Cheese and dairy K2 vary widely by type and fat content.
- There's no official K2 target, so focus on an overall balanced diet.
A note for anyone on warfarin
If you take warfarin, you don't have to avoid vitamin K foods, but you should keep your intake consistent from week to week[5]. Suddenly adding natto, which is extremely high in vitamin K, could change how your medication works. Talk to your doctor before making big diet changes. More in vitamin K2 and blood thinners.
Our option
Vita Globe Vitamin K2 Gummies
If natto isn't your thing, our Vitamin K2 Gummies are an easy alternative for adding K2 to your day. They're raspberry-flavored, with a suggested use of 2 gummies once daily, and they're vegan-friendly, gluten-free and non-GMO, made without artificial colors or flavors. Like every Vita Globe product, they're tested by an independent third-party lab.
Frequently asked questions
What food has the most vitamin K2?
Natto, with about 850 mcg in 3 ounces[1]. No other common food comes close.
Do eggs have vitamin K2?
Yes, a small amount: about 4 mcg of MK-4 per large hard-boiled egg[1].
Which cheese has the most vitamin K2?
It varies by cheese type, cultures and ripening[2], and full-fat versions tend to contain more vitamin K[3]. Reliable brand-by-brand numbers aren't available.
Do vegetables contain vitamin K2?
Leafy greens are rich in vitamin K1, not K2[1]. Fermented plant foods like natto are the main plant-based K2 source.
Sources
- Office of Dietary Supplements, National Institutes of Health. Vitamin K: Fact Sheet for Health Professionals. Updated March 29, 2021. ods.od.nih.gov
- Walther B, Karl JP, Booth SL, Boyaval P. Menaquinones, bacteria, and the food supply: the relevance of dairy and fermented food products to vitamin K requirements. Adv Nutr. 2013;4(4):463-473. doi:10.3945/an.113.003855
- Fu X, Harshman SG, Shen X, et al. Multiple vitamin K forms exist in dairy foods. Curr Dev Nutr. 2017;1(6):e000638. doi:10.3945/cdn.117.000638
- Schurgers LJ, Teunissen KJF, Hamulyák K, Knapen MHJ, Vik H, Vermeer C. Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood. 2007;109(8):3279-3283. doi:10.1182/blood-2006-08-040709
- MedlinePlus Medical Encyclopedia. Taking warfarin. U.S. National Library of Medicine. Reviewed January 1, 2025. medlineplus.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
