Vitamin K2 (menaquinone) is primarily found in fermented foods and animal products. The richest natural sources include natto (Japanese fermented soybeans), goose liver pâté, certain cheeses like Gouda and Brie, egg yolks, and grass-fed dairy products. Unlike vitamin K1 which comes from leafy greens, K2 exists in multiple forms (MK-4 through MK-10) with varying absorption rates and health benefits.
If you're searching for what food has k2, you've come to the right place. Vitamin K2 is essential for bone health, cardiovascular function, and proper calcium metabolism—yet many people don't get enough through their diet. This comprehensive guide identifies the top natural food sources of vitamin K2, explains the different forms (MK-4, MK-7, and others), and provides practical guidance for incorporating these foods into your daily meals.
Understanding Vitamin K2: Why It Matters
Vitamin K2 isn't just another nutrient—it's a critical regulator that directs calcium to your bones and teeth while preventing harmful calcification in your arteries. Research shows that adequate K2 intake correlates with reduced risk of osteoporosis and cardiovascular disease. Unlike vitamin K1 (abundant in leafy greens), which primarily supports blood clotting, K2 has unique benefits for long-term health.
The two most significant forms you'll encounter in foods high in vitamin k2 are:
- MK-4: Found in animal products like liver, egg yolks, and butter from grass-fed cows
- MK-7: Primarily from fermented foods like natto, with superior bioavailability lasting up to 72 hours in the bloodstream
Top Vitamin K2 Food Sources Ranked
Based on data from the USDA National Nutrient Database and peer-reviewed research, here are the most concentrated natural sources of vitamin K2. Note that values can vary significantly based on animal feed, fermentation methods, and food processing.
| Food | Portion | K2 Content (mcg) | Primary Form |
|---|---|---|---|
| Natto | 100g (3.5 oz) | 850-1000 | MK-7 |
| Goose Liver Pâté | 100g (3.5 oz) | 369 | MK-4 |
| Gouda Cheese (aged) | 100g (3.5 oz) | 75-100 | MK-8, MK-9 |
| Brie Cheese | 100g (3.5 oz) | 50-75 | MK-8, MK-9 |
| Egg Yolks (pasture-raised) | 2 large eggs | 32 | MK-4 |
| Butter (grass-fed) | 14g (1 tbsp) | 15 | MK-4 |
Why Natto Reigns Supreme Among K2 Foods
Natto, a traditional Japanese food made from fermented soybeans, contains dramatically higher levels of vitamin K2 than any other common food. The fermentation process using Bacillus subtilis bacteria converts vitamin K1 into MK-7, the most bioavailable form of K2. According to research published in the journal Nutrition, a single 100g serving of natto provides more than 800% of the recommended daily intake of vitamin K2.
While natto's sticky texture and strong flavor can be challenging for Western palates, it's worth considering for its exceptional nutritional profile. Many health-conscious consumers mix small amounts into rice dishes or soups to gradually acclimate to its distinctive taste.
Fermented Cheeses: A Palatable K2 Source
For those seeking more approachable natural sources of vitamin k2, aged cheeses offer a delicious alternative. Gouda, Brie, and Edam contain significant amounts of MK-8 and MK-9 forms of K2 due to bacterial fermentation during aging. Research from the Netherlands shows that aged Gouda contains up to 10 times more K2 than younger cheeses.
When selecting cheeses for K2 content, look for varieties aged at least 60 days. The longer fermentation period allows more time for K2-producing bacteria to work. Traditional European production methods typically yield higher K2 levels than mass-produced alternatives.
Animal Products: The MK-4 Connection
Grass-fed animal products provide MK-4, a shorter-chain form of K2 that's quickly absorbed but doesn't remain in the bloodstream as long as MK-7. The K2 content in these foods directly correlates with the animals' diet—grass-fed animals produce significantly more K2 than grain-fed counterparts.
Egg yolks from pasture-raised hens contain approximately 32 mcg of K2 per two-egg serving, according to USDA data. Similarly, butter from grass-fed cows provides about 15 mcg per tablespoon. Organ meats like liver offer concentrated amounts, with goose liver pâté containing the highest levels among commonly available options.
Practical Tips for Increasing Your K2 Intake
Understanding what foods contain menaquinone is only half the battle—incorporating them effectively into your diet matters just as much. Here are evidence-based strategies:
- Pair with healthy fats: Vitamin K2 is fat-soluble, so consume it with dietary fats for optimal absorption
- Choose traditional fermentation: Artisanal fermented foods typically contain more active cultures and higher K2 levels
- Opt for grass-fed dairy: Studies show grass-fed dairy products contain up to four times more K2 than conventional alternatives
- Combine with vitamin D: These nutrients work synergistically for bone and cardiovascular health
Important Considerations About Vitamin K2
While exploring best dietary sources of vitamin k2, keep these factors in mind:
- Processing matters: Industrial food processing often destroys K2-producing bacteria
- Dietary balance: K2 works with vitamins D and A for optimal calcium metabolism
- Individual variation: Gut health affects your ability to convert K1 to K2
- Medication interactions: Blood thinners like warfarin interact with vitamin K—consult your physician
According to the National Institutes of Health Office of Dietary Supplements, most adults consume adequate vitamin K1 from plant sources but fall short on K2, with average intakes around 10-20% of what research suggests may be optimal for long-term health.
How to Get Vitamin K2 From Food: Realistic Approaches
You don't need to overhaul your diet to boost K2 intake. Small, consistent additions make the biggest difference:
- Add one tablespoon of grass-fed butter to your morning eggs
- Include 30g of aged Gouda cheese in your lunch salad
- Try adding one teaspoon of natto to miso soup to ease into its flavor
- Choose pasture-raised eggs for higher K2 content
- Enjoy liver pâté as an occasional appetizer
Remember that vitamin k2 food chart values represent averages—actual content varies based on production methods. Traditional, minimally processed foods generally provide the highest concentrations of bioavailable K2.
Final Thoughts on Vitamin K2-Rich Foods
Identifying what food has k2 is the first step toward optimizing this critical nutrient in your diet. While supplements exist, obtaining K2 through whole foods provides additional nutrients and compounds that work synergistically for maximum health benefits. By incorporating fermented foods and quality animal products into your regular meals, you can support both bone density and cardiovascular health through natural dietary means.
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