Vitamin K2 Menaquinone-4 in food, benefits and drawbacks

Raw chicken wing (meat and skin) 23.70 mcg

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Whipped salted butter 20.90 mcg

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Grilled chicken breast (meat only) 11.10 mcg

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Neufchatel cheese 9.30 mcg

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Cream cheese 8.70 mcg

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Cheddar cheese 8.60 mcg

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Raw chicken breast (meat only) 8.40 mcg

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Swiss cheese 6.30 mcg

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Lowfat cream cheese 5.40 mcg

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Simmered or steamed wild eastern oyster 5.00 mcg

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Baked or broiled wild eastern oyster 3.90 mcg

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Raw wild eastern oyster 2.50 mcg

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Raw quinoa 1.10 mcg

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Cow milk whole 1.00 mcg

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Baked or broiled farmed channel catfish 0.70 mcg

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Fried yellow plantain 0.60 mcg

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Raw farmed channel catfish 0.60 mcg

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Canned pink salmon 0.50 mcg

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Baked or broiled sockeye salmon 0.40 mcg

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Simmered or steamed shrimp 0.40 mcg

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Breaded fried shrimp 0.30 mcg

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Spinach souffle 0.30 mcg

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Grilled portabella mushrooms 0.30 mcg

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Raw sockeye salmon 0.30 mcg

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Grilled portabella mushrooms 0.30 mcg

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Baked or broiled flatfish 0.30 mcg

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Raw atlantic ocean perch 0.20 mcg

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Raw flatfish 0.20 mcg

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Whole grain sorghum flour 0.20 mcg

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Chicken scrambled eggs 0.20 mcg

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Millet flour 0.20 mcg

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Baked or broiled atlantic ocean perch 0.20 mcg

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Chocolate (45-59% cacao) 0.10 mcg

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Canned clams 0.10 mcg

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Nonfat (fat free, skim milk) cream cheese 0.10 mcg

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Boiled kale (without salt) 0.00 mcg

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Raw feijoa 0.00 mcg

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Coconut oil 0.00 mcg

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Lowfat cottage cheese (2% milkfat) 0.00 mcg

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Khorasan wheat 0.00 mcg

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Dried pumpkin and squash seed kernels 0.00 mcg

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Pickled cucumber (sweet) 0.00 mcg

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Prepared yellow mustard 0.00 mcg

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Frozen edamame 0.00 mcg

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Canned green snap beans (without salt) 0.00 mcg

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Raw rockfish 0.00 mcg

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Pickled cucumber (dill) 0.00 mcg

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Guava nectar 0.00 mcg

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Cooked whole wheat pasta 0.00 mcg

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Italian bread 0.00 mcg

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Raw enoki mushrooms 0.00 mcg

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Simmered or steamed blue crab 0.00 mcg

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Raw teff 0.00 mcg

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Raw amaranth grain 0.00 mcg

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Guanabana nectar 0.00 mcg

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Flaxseed oil (cold pressed) 0.00 mcg

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Mango nectar 0.00 mcg

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Frozen green snap beans 0.00 mcg

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Raw portabella mushrooms 0.00 mcg

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Canned green snap beans (with salt) 0.00 mcg

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Cooked long grain brown rice 0.00 mcg

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Soybean oil 0.00 mcg

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Raw pacific cod 0.00 mcg

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Canned papaya 0.00 mcg

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Raw maitake mushrooms 0.00 mcg

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Raw portabella mushrooms 0.00 mcg

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Raw northern lobster 0.00 mcg

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Raw yellow plantain 0.00 mcg

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Roasted pumpkin and squash seed kernels (without salt) 0.00 mcg

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Boiled green plantain 0.00 mcg

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Canola oil 0.00 mcg

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Raw brown mushrooms 0.00 mcg

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Raw kale 0.00 mcg

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Raw farmed atlantic salmon 0.00 mcg

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Nonfat (fat free, skim milk) plain greek yogurt 0.00 mcg

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Raw whole wheat pasta 0.00 mcg

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Dry roasted peanuts (with salt) 0.00 mcg

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Cooked parboiled brown rice 0.00 mcg

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Raw spelt 0.00 mcg

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Baked yellow plantain 0.00 mcg

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Applesauce 0.00 mcg

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Raw parboiled brown rice 0.00 mcg

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Raw long grain brown rice 0.00 mcg

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Stir fried white mushrooms 0.00 mcg

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Tamarind nectar 0.00 mcg

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Raw white mushrooms 0.00 mcg

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Baked or broiled atlantic and pacific halibut 0.00 mcg

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Canned white corn sweet 0.00 mcg

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Canned green peas 0.00 mcg

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Raw clams 0.00 mcg

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Raw whole grain pasta 0.00 mcg

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Steamed scallop 0.00 mcg

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Chocolate (60-69% cacao) 0.00 mcg

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Stir fried shiitake mushrooms 0.00 mcg

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Baked or broiled rockfish 0.00 mcg

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Raw cauliflower 0.00 mcg

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Canned sour cherry 0.00 mcg

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Baked or broiled pacific cod 0.00 mcg

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Microwaved white mushrooms 0.00 mcg

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Roasted pumpkin and squash seed kernels (with salt) 0.00 mcg

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Boiled kale (without salt) 0.00 mcg

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Raw feijoa 0.00 mcg

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Coconut oil 0.00 mcg

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Lowfat cottage cheese (2% milkfat) 0.00 mcg

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Khorasan wheat 0.00 mcg

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Dried pumpkin and squash seed kernels 0.00 mcg

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Pickled cucumber (sweet) 0.00 mcg

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Prepared yellow mustard 0.00 mcg

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Frozen edamame 0.00 mcg

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Canned green snap beans (without salt) 0.00 mcg

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