Across common livers, vitamin K2 typically ranges 1–15 μg per 100 g, mostly as MK-4; chicken liver sits near the upper end.
Liver does contain vitamin K2 (menaquinones), mainly the short-chain form MK-4. The exact number shifts with species, diet, and cooking. Below you’ll find side-by-side numbers from published assays, then practical portions and cooking notes so you can estimate intake with real plates of food.
Vitamin K2 In Animal Livers: Quick Scan
Researchers have measured MK-4 in a range of meats and organs using validated chromatography. Values below reflect commonly cited assays and recent method papers. Expect natural spread between samples.
| Liver Type | Vitamin K2 (MK-4) μg/100 g | Notes On Source Methods |
|---|---|---|
| Chicken (pan-fried) | ~12–14 | MK-4 detected in chicken products in U.S. sampling; specific liver assays report ~12.6 μg/100 g. |
| Veal | ~3 | LC-MS work quantified MK-4 near 2.9–3.6 μg/100 g depending on method. |
| Lamb | ~1 | Recent cost-effective dual-method paper reported ~1.1 μg/100 g MK-4. |
| Beef/Cow | ~0.4–1 | Older datasets list cow liver near 0.4 μg/100 g (pan-fried); some studies report higher totals when reporting “PK-equivalents.” |
| Goose Liver Pâté | ~300–370 | Reports of very high MK-4 in pâté; values vary with feeding and preparation. |
What “How Much K2 In Liver” Really Means
K2 in liver is mostly MK-4 synthesized in the animal’s tissues. That matters because MK-4 behaves differently from long-chain forms found in fermented foods and some cheeses. In meats and organs, MK-4 tends to be present in small to moderate amounts, with wide spread between cuts and brands.
Why Numbers Vary
- Species: Chicken samples often show higher MK-4 than beef or lamb, gram for gram.
- Diet: Poultry or swine feed can include menadione (K3), which tissues convert to MK-4. Husbandry shifts the final value.
- Assay differences: Some papers report MK-4 only; others roll multiple K forms into a single “PK-equivalent” number. Reporting style changes the headline figure.
- Cooking: Pan-frying, simmering, or making pâté changes moisture and fat content, which nudges concentration per 100 g of finished food.
How Chicken, Beef, Lamb, And Veal Stack Up
If your goal is a richer MK-4 hit from liver, poultry usually wins. Many U.S. sampling projects find chicken items near the top tier for MK-4 across meats. Lamb and veal livers show low single-digit μg/100 g. Beef/cow liver tends to land near the bottom of the list in MK-4-only tables.
Takeaway For Everyday Meals
A typical home portion of sautéed liver is small. That means the total MK-4 per plate can be modest even when the per-100-gram number looks nice. The second table below converts lab numbers into realistic servings.
How Much K2 Do You Need From Food?
There isn’t a separate U.S. recommended intake for K2. General vitamin K guidance is set for total vitamin K (largely K1). If you want background on forms, metabolism, and why different foods carry different menaquinones, see the NIH Health Professional fact sheet on vitamin K. It explains the K1 vs K2 family, and notes that animals can convert feed components into MK-4 in tissues.
Serving-Level Estimates You Can Use
Use these ballpark servings to translate per-100-gram data into what actually lands on the plate. Portions are based on common cooked amounts from home recipes and menu items.
| Typical Cooked Portion | Estimated MK-4 (μg) | How This Was Calculated |
|---|---|---|
| Chicken liver, 75 g sautéed | ~9–11 | Scaled from ~12–14 μg/100 g lab values. |
| Veal liver, 100 g pan-seared | ~3 | Direct from ~3 μg/100 g. |
| Lamb liver, 100 g pan-seared | ~1 | Direct from ~1 μg/100 g. |
| Beef/cow liver, 100 g sautéed | ~0.4–1 | Range reflects older pan-fried data and broader beef totals. |
| Goose liver pâté, 25 g spread | ~75–90 | Scaled from ~300–370 μg/100 g reports. |
Cooking Notes That Affect K2 On The Plate
Moisture Loss Concentrates Nutrients
Pan-frying squeezes out water, so μg per 100 g can rise compared with simmered pieces. That doesn’t create K2; it shifts the denominator. A 50–75 g serving of cooked liver is common at home, which keeps absolute MK-4 per plate modest for most species.
Fat Content And Distribution
MK-4 is fat-soluble. Pâtés and spreads with added fat can show higher density by weight. That partly explains the striking number reported for goose liver pâté in some datasets.
Freshness, Source, And Label Nuance
Feed, age, and handling shape the final value. Two trays of liver from different producers can differ. When a study lists “MK-4 only,” remember that long-chain K2 forms in liver are usually minimal compared with fermented foods like natto or aged cheeses.
How Liver Compares With Other K2 Sources
Long-chain menaquinones (like MK-7 and MK-9) cluster in fermented foods and aged cheeses, while MK-4 shows up in animal tissues. If you want a higher total K2 day to day, mix and match: small portions of liver for MK-4, plus a fermented pick or aged cheese for long-chain forms. For a technical overview of K forms in the food supply, see the open-access review on menaquinones in foods.
Practical Guide: Picking A Liver For K2
Best Bet For MK-4 Density
Chicken liver tends to deliver the most MK-4 per 100 g among widely available livers, based on U.S. sampling and multiple compendia.
When You Prefer Beef Or Lamb
Choose liver for other nutrients and flavors, not just K2. Beef and lamb bring iron, B12, folate, and choline in abundance; their MK-4 contribution is small.
When A Pâté Makes Sense
If you enjoy goose liver pâté, a small spread delivers a notable MK-4 bump. That said, it’s rich, so portions stay small.
Method Notes Behind The Numbers
Most modern papers measure vitamin K with HPLC or LC-MS methods. Some report MK-4 only; others include phylloquinone (K1) and long-chain MKs. A U.S. multi-city sampling (meats, dairy, fast foods) found chicken items among the highest in MK-4 within meats. More recent work from European labs quantified MK-4 in veal and lamb liver with both fluorescence and mass-spec detection, landing in the low single digits per 100 g.
Bottom Line For Shoppers And Cooks
- If you want more MK-4 from liver, pick chicken and serve 50–100 g portions.
- Veal and lamb livers add some MK-4, but the dose per serving is small.
- Beef/cow liver is a powerhouse for micronutrients even if MK-4 is low.
- Goose liver pâté is a concentrated option, yet it’s a spread, not an entrée.
Credits And Further Reading
Deep-dive sources include the NIH overview on vitamin K forms and metabolism, a U.S. sampling study on meats and dairy, and recent European method papers that list MK-4 values for veal and lamb liver. Linked above where most useful.