The following list highlights the top eight food sources for Vitamin K2. Because K2 is synthesized by bacteria, you will notice a trend: most of these foods are either fermented or come from animals that have processed K1 into K2 within their own bodies.
1. Natto (The Heavy Hitter)
Natto is a traditional Japanese dish made from fermented soybeans. It is widely considered the single best food source for Vitamin K2, specifically the MK-7 variety. A single tablespoon of natto can provide over 150 micrograms of K2, which is more than the total daily recommendation for Vitamin K.
Natto has a unique, sticky texture and a strong, pungent aroma that some people find challenging. However, because it is so concentrated, you only need a small amount to see a difference in your intake. It is also a great source of protein, fiber, and probiotics, which support a healthy gut microbiome.
For additional food ideas, explore this guide to where to find Vitamin K2 in food.
2. Eel
For those who enjoy seafood, eel is a surprising but potent source of Vitamin K2. While most fish are relatively low in this nutrient, a 100-gram serving of eel can provide about 63 micrograms of K2. It is also rich in Vitamin A and healthy omega-3 fatty acids, which help with the absorption of the fat-soluble K2.
3. Aged and Hard Cheeses
Cheese is one of the most accessible ways to get Vitamin K2 into a Western diet. However, not all cheeses are created equal. The K2 content in cheese comes from the bacteria used during the fermentation and aging process.
- Gouda and Edam: These are among the highest sources. A 50-gram serving can provide about 32 micrograms.
- Munster: This often tops the list for European cheeses, providing about 50 micrograms per serving.
- Cheddar: While lower than Gouda, aged cheddar still provides a decent amount of MK-4 and MK-9.
Key Takeaway: The more aged a cheese is, the more time bacteria have had to synthesize Vitamin K2, making older, "stinkier" cheeses generally better sources than fresh ones like mozzarella.
4. Beef Liver
Organ meats are some of the most nutrient-dense foods on the planet. Beef liver is particularly high in the MK-4 form of Vitamin K2. A 100-gram serving provides roughly 11 micrograms. While this is lower than natto, beef liver also provides high levels of Vitamin A, B12, and copper, making it a powerful addition to a wellness routine if consumed in moderation.
5. Chicken (Specifically Dark Meat)
If you are not a fan of organ meats, chicken is a more common source. Interestingly, the Vitamin K2 in chicken is found in much higher concentrations in the dark meat (thighs and legs) than in the white meat (breast).
Chicken contains roughly five to ten times more K2 than beef or pork, providing about 10 micrograms per 100-gram serving. This is because chickens are often fed a diet that allows them to synthesize more K2 in their tissues.
6. Grass-Fed Butter and Ghee
Butter is a source of Vitamin K2, but there is a major catch: it needs to come from grass-fed cows. Cows that graze on green pastures consume high amounts of Vitamin K1 from the grass. Their bodies then convert that K1 into the MK-4 form of Vitamin K2, which ends up in their milk fat.
Butter from grain-fed cows has significantly less K2. While butter is high in calories and should be used mindfully, a small amount of grass-fed butter or ghee can be a helpful way to add K2 and the healthy fats needed for its absorption to your meals.
7. Egg Yolks
Eggs are a convenient source of Vitamin K2, but like butter, the quality depends heavily on the hen's diet. A single egg yolk can contain anywhere from 15 to 190 micrograms of K2.
To get the most benefit, look for pasture-raised or "omega-3" eggs. These hens usually have access to more diverse forage, leading to higher K2 levels in the yolk. The fat in the yolk also ensures that the K2 is bioavailable and ready for your body to use.
8. Sauerkraut
Sauerkraut is cabbage that has been fermented by lactic acid bacteria. While raw cabbage is high in Vitamin K1, the fermentation process creates small amounts of Vitamin K2.
While it is not nearly as concentrated as natto, sauerkraut is an excellent choice for those following a plant-based diet who want a natural food source of K2. Additionally, the probiotics in sauerkraut help maintain a healthy gut environment, which may support your body’s own internal production of Vitamin K2.
For broader digestive wellness support, browse Cymbiotika’s Gut Health collection.
Bottom line: To maximize Vitamin K2 through food, focus on a combination of natto, aged cheeses, and pasture-raised animal products, always ensuring you have healthy fats present for absorption.
