Kiwifruit, plantains, blueberries, and prunes are among the fruits richest in vitamin K. While fruits generally contain less vitamin K than leafy greens, several varieties deliver a meaningful portion of the 90 to 120 micrograms (mcg) adults need daily. Knowing which fruits contribute the most can help you round out your intake, especially if you’re trying to keep your vitamin K levels consistent.
The Highest Vitamin K Fruits
Most of the vitamin K in fruit comes in the K1 form, which is the same type found in leafy greens and vegetable oils. Here are the top fruit sources based on USDA data, listed by a standard serving:
- Prunes (dried plums): about 101 mcg per cup, pitted. This alone meets or exceeds the daily recommendation for most adults.
- Plantains: 77.8 mcg per raw plantain.
- Kiwifruit (green): 72.5 mcg per cup, sliced.
- Blueberries (wild): 47.2 mcg per cup.
- Blackberries (frozen): about 30 mcg per cup.
- Pomegranate juice: 25.9 mcg per cup.
- Dried pears: 25.2 mcg per cup of stewed halves.
- Grapes: about 24 mcg per cup (canned); fresh red and green grapes average around 16 mcg per 100 grams.
- Avocado: about 21 mcg per 100 grams, which works out to roughly 42 mcg for a whole avocado.
- Currants (red and white): 12.3 mcg per cup.
For context, a cup of raw spinach has around 145 mcg. Fruits won’t match that concentration, but prunes come surprisingly close, and a couple of kiwis can cover more than half the daily target for women.
Why Prunes Stand Out
Drying concentrates nutrients by removing water, which is why prunes deliver far more vitamin K per serving than fresh plums. A single cup of pitted prunes provides about 101 mcg, enough to satisfy a full day’s requirement for adult women (90 mcg) and most of the requirement for adult men (120 mcg). If you already eat prunes for digestive health or bone support, the vitamin K content is a bonus you may not have realized you were getting.
Kiwi, Berries, and Everyday Options
Green kiwifruit is the standout among fresh, commonly available fruits. A cup of sliced kiwi delivers 72.5 mcg of vitamin K. Even two medium kiwis at breakfast can make a real dent in your daily needs, and they pair well with yogurt or oatmeal, both of which contain a small amount of fat that helps your body absorb the vitamin (more on that below).
Blueberries and blackberries are the richest berries. Wild blueberries tend to have more vitamin K than cultivated ones, likely because of their smaller size and higher skin-to-flesh ratio. Frozen and fresh forms retain the vitamin well, so you don’t need to worry about losing it in the freezer. Strawberries and raspberries, by comparison, contain very little vitamin K.
Avocados are worth mentioning because they’re technically a fruit and offer about 21 mcg per 100 grams. A whole avocado (roughly 200 grams of flesh) gives you around 42 mcg. Avocados also come with built-in fat, which makes the vitamin K they contain easier to absorb.
How Much You Actually Need
The recommended adequate intake for vitamin K is 120 mcg per day for adult men and 90 mcg per day for adult women. These numbers apply from age 19 onward. Most people get enough through a varied diet that includes vegetables and oils, but if your diet is low in greens, fruits like prunes, kiwi, and blueberries can help fill the gap.
Getting enough vitamin K matters for blood clotting and bone health. Data from the Framingham Heart Study found that women with the lowest vitamin K intake (averaging about 70 mcg per day) had significantly lower bone mineral density at the hip and spine compared to women consuming around 309 mcg per day. This association wasn’t seen in men, but adequate intake is still important for both sexes because of vitamin K’s essential role in helping blood clot properly.
Pairing Fruit With Fat for Better Absorption
Vitamin K is fat-soluble, meaning your body absorbs it more efficiently when you eat it alongside dietary fat. Eating fruit on its own still delivers some vitamin K, but pairing it with a fat source improves uptake. This can be as simple as adding blueberries to full-fat yogurt, topping toast with avocado, slicing kiwi into a salad dressed with olive oil, or spreading nut butter alongside dried fruit.
Interestingly, the vitamin K in oils and fatty foods is absorbed more completely than the vitamin K in whole plant foods, even when fat is present. So while fruit is a useful contributor, it works best as part of a meal rather than eaten alone on an empty stomach.
Vitamin K in Fruit and Blood Thinners
If you take warfarin or a similar blood-thinning medication, vitamin K intake matters because it can reduce the drug’s effectiveness. The key guideline is consistency: don’t suddenly increase or decrease the amount of vitamin K-rich foods you eat from week to week. You don’t need to avoid these fruits, but you should keep your portions roughly the same over time so your medication dose stays calibrated.
Beyond vitamin K content, certain fruit juices interact with warfarin through different mechanisms. Cranberry juice and grapefruit juice can increase bleeding risk and should be limited or avoided while on the medication. This isn’t about their vitamin K levels but about how they affect the way your body processes the drug.