Vitamin K2 Menaquinone-4 in food, benefits and drawbacks

Raw chicken wing (meat and skin) 23.70 mcg

19%

Whipped salted butter 20.90 mcg

17%

Grilled chicken breast (meat only) 11.10 mcg

9%

Neufchatel cheese 9.30 mcg

7%

Cream cheese 8.70 mcg

7%

Cheddar cheese 8.60 mcg

7%

Raw chicken breast (meat only) 8.40 mcg

7%

Swiss cheese 6.30 mcg

5%

Lowfat cream cheese 5.40 mcg

4%

Simmered or steamed wild eastern oyster 5.00 mcg

4%

Baked or broiled wild eastern oyster 3.90 mcg

3%

Raw wild eastern oyster 2.50 mcg

2%

Raw quinoa 1.10 mcg

0%

Cow milk whole 1.00 mcg

0%

Baked or broiled farmed channel catfish 0.70 mcg

0%

Fried yellow plantain 0.60 mcg

0%

Raw farmed channel catfish 0.60 mcg

0%

Canned pink salmon 0.50 mcg

0%

Baked or broiled sockeye salmon 0.40 mcg

0%

Simmered or steamed shrimp 0.40 mcg

0%

Breaded fried shrimp 0.30 mcg

0%

Spinach souffle 0.30 mcg

0%

Grilled portabella mushrooms 0.30 mcg

0%

Raw sockeye salmon 0.30 mcg

0%

Grilled portabella mushrooms 0.30 mcg

0%

Baked or broiled flatfish 0.30 mcg

0%

Raw atlantic ocean perch 0.20 mcg

0%

Raw flatfish 0.20 mcg

0%

Whole grain sorghum flour 0.20 mcg

0%

Chicken scrambled eggs 0.20 mcg

0%

Millet flour 0.20 mcg

0%

Baked or broiled atlantic ocean perch 0.20 mcg

0%

Chocolate (45-59% cacao) 0.10 mcg

0%

Canned clams 0.10 mcg

0%

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

0%

Boiled kale (without salt) 0.00 mcg

0%

Raw feijoa 0.00 mcg

0%

Coconut oil 0.00 mcg

0%

Lowfat cottage cheese (2% milkfat) 0.00 mcg

0%

Khorasan wheat 0.00 mcg

0%

Dried pumpkin and squash seed kernels 0.00 mcg

0%

Pickled cucumber (sweet) 0.00 mcg

0%

Prepared yellow mustard 0.00 mcg

0%

Frozen edamame 0.00 mcg

0%

Canned green snap beans (without salt) 0.00 mcg

0%

Raw rockfish 0.00 mcg

0%

Pickled cucumber (dill) 0.00 mcg

0%

Guava nectar 0.00 mcg

0%

Cooked whole wheat pasta 0.00 mcg

0%

Italian bread 0.00 mcg

0%

Raw enoki mushrooms 0.00 mcg

0%

Simmered or steamed blue crab 0.00 mcg

0%

Raw teff 0.00 mcg

0%

Raw amaranth grain 0.00 mcg

0%

Guanabana nectar 0.00 mcg

0%

Flaxseed oil (cold pressed) 0.00 mcg

0%

Mango nectar 0.00 mcg

0%

Frozen green snap beans 0.00 mcg

0%

Raw portabella mushrooms 0.00 mcg

0%

Canned green snap beans (with salt) 0.00 mcg

0%

Cooked long grain brown rice 0.00 mcg

0%

Soybean oil 0.00 mcg

0%

Raw pacific cod 0.00 mcg

0%

Canned papaya 0.00 mcg

0%

Raw maitake mushrooms 0.00 mcg

0%

Raw portabella mushrooms 0.00 mcg

0%

Raw northern lobster 0.00 mcg

0%

Raw yellow plantain 0.00 mcg

0%

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

0%

Boiled green plantain 0.00 mcg

0%

Canola oil 0.00 mcg

0%

Raw brown mushrooms 0.00 mcg

0%

Raw kale 0.00 mcg

0%

Raw farmed atlantic salmon 0.00 mcg

0%

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

0%

Raw whole wheat pasta 0.00 mcg

0%

Dry roasted peanuts (with salt) 0.00 mcg

0%

Cooked parboiled brown rice 0.00 mcg

0%

Raw spelt 0.00 mcg

0%

Baked yellow plantain 0.00 mcg

0%

Applesauce 0.00 mcg

0%

Raw parboiled brown rice 0.00 mcg

0%

Raw long grain brown rice 0.00 mcg

0%

Stir fried white mushrooms 0.00 mcg

0%

Tamarind nectar 0.00 mcg

0%

Raw white mushrooms 0.00 mcg

0%

Baked or broiled atlantic and pacific halibut 0.00 mcg

0%

Canned white corn sweet 0.00 mcg

0%

Canned green peas 0.00 mcg

0%

Raw clams 0.00 mcg

0%

Raw whole grain pasta 0.00 mcg

0%

Steamed scallop 0.00 mcg

0%

Chocolate (60-69% cacao) 0.00 mcg

0%

Stir fried shiitake mushrooms 0.00 mcg

0%

Baked or broiled rockfish 0.00 mcg

0%

Raw cauliflower 0.00 mcg

0%

Canned sour cherry 0.00 mcg

0%

Baked or broiled pacific cod 0.00 mcg

0%

Microwaved white mushrooms 0.00 mcg

0%

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

0%

Boiled kale (without salt) 0.00 mcg

0%

Raw feijoa 0.00 mcg

0%

Coconut oil 0.00 mcg

0%

Lowfat cottage cheese (2% milkfat) 0.00 mcg

0%

Khorasan wheat 0.00 mcg

0%

Dried pumpkin and squash seed kernels 0.00 mcg

0%

Pickled cucumber (sweet) 0.00 mcg

0%

Prepared yellow mustard 0.00 mcg

0%

Frozen edamame 0.00 mcg

0%

Canned green snap beans (without salt) 0.00 mcg

0%