Vitamin K2 in common foods spans wide: natto ~939 μg/100 g; many hard cheeses ~20–80 μg/100 g; meats and egg yolk about 6–22 μg/100 g.
Shoppers often ask which everyday foods bring meaningful amounts of this nutrient and how those numbers compare. Here’s a straight, data-driven guide that shows typical amounts by food, what form you’re getting (MK-4 vs. MK-7 and other long-chain forms), and why values shift from brand to brand.
Vitamin K2 In Everyday Foods: Typical Ranges And Forms
Vitamin K appears in multiple forms. Animal foods tend to contain MK-4; fermented foods like certain cheeses and natto supply longer-chain forms such as MK-7, MK-8, and MK-9. Lab assays show large swings between products, so treat the figures below as representative, not absolute.
Quick Reference Table (Per 100 g)
| Food | Typical K2 (μg/100 g) | Dominant Form(s) |
|---|---|---|
| Natto (fermented soybeans) | ~939 | MK-7 |
| Münster Cheese | ~80 | Long-chain MKs (mostly MK-9) |
| Camembert | ~68 | Long-chain MKs |
| Gouda (13 weeks) | ~66 | Long-chain MKs |
| Edam | ~65 | Long-chain MKs |
| Stilton | ~49 | Long-chain MKs |
| Emmental | ~43 | Mostly MK-10/MK-9 (by starter culture) |
| Curd Cheese | ~9–14 | Long-chain MKs |
| Egg Yolk (raw) | ~15.5 | MK-4 |
| Cheddar (U.S.) | ~10 | MK-4 |
| Swiss (U.S.) | ~7.8 | MK-4 |
| Mozzarella, Part-Skim | ~3.6 | MK-4 |
| Chicken (mixed cuts) | ~6–22 | MK-4 |
Why the big spread? Fermentation microbes and ripening time change long-chain MKs in cheese; animal feeding and cut type shift MK-4 in meats and eggs. These patterns show up across multiple lab datasets.
How Researchers Measure And Report These Values
Food labs quantify individual vitamers using HPLC with fluorescence detection after post-column reduction. That’s why you’ll see results labeled MK-4, MK-7, MK-8, MK-9, and “total K2” (the sum of menaquinones measured). The totals in cheese often lean on MK-9 and MK-8 produced by starter cultures, while natto is dominated by MK-7 produced by Bacillus subtilis during fermentation.
Natto Leads By A Mile
If you’re chasing a single food with standout amounts, natto sits at the top. Rigorous assays in Japan measured roughly 939 μg MK-7 per 100 g. That’s an order of magnitude above cheese and far above meat or eggs. A tablespoon still delivers a meaningful dose for those who enjoy its flavor and texture.
Cheese Gives Consistent Long-Chain Intake
Cheese varies, but many popular styles land in a useful band. Dutch-style hard cheeses often sit around 50–70 μg per 100 g; certain soft-ripened cheeses can match that; others fall much lower. Starter cultures matter. For instance, Emmental is rich in MK-10 because of its propionibacteria. Fat content influences totals too: full-fat products carry more of these fat-soluble vitamers than reduced-fat versions.
What This Means For Your Plate
- Rotate styles. A mix of hard and soft cheeses spreads your intake across MK-8, MK-9, and sometimes MK-10.
- Serving size counts. A 30 g wedge of a 60 μg/100 g cheese gives ~18 μg, which adds up across a week.
- Low-fat cheese tends to list lower totals than full-fat counterparts in lab surveys.
Animal Foods: MK-4 In Eggs And Poultry
Meat and eggs carry MK-4 rather than the longer chains. In a broad U.S. sampling, chicken cuts, cheddar, and egg yolks showed the higher MK-4 readings within their categories, roughly 6–22 μg per 100 g. A single raw egg yolk sits near 15.5 μg per 100 g, while a whole raw egg sits near 5–6 μg per 100 g. Cooking changes water content and fat balance, so pan-fried eggs often test a little higher per 100 g than raw whole eggs.
Portion-Based Estimating Guide
Labels don’t list menaquinones, so quick mental math helps. Use these portion conversions to translate the lab numbers into what ends up on a plate.
Everyday Portions And Approximate K2
| Typical Serving | Approx. K2 Per Serving | Notes |
|---|---|---|
| Natto, 2 tbsp (~30 g) | ~280 μg | Scaled from ~939 μg/100 g |
| Gouda, 1 oz (28 g) | ~18 μg | Scaled from ~65 μg/100 g |
| Camembert, 1 oz (28 g) | ~19 μg | Scaled from ~68 μg/100 g |
| Cheddar (U.S.), 1 oz (28 g) | ~3 μg | MK-4 dominant |
| Egg, 1 large (50 g; whole) | ~3 μg | MK-4; yolk holds most of it |
| Chicken thigh, 3 oz cooked (~85 g) | ~5–19 μg | Cut and preparation shift values |
Why Numbers Vary So Much
Microbes And Ripening
Fermented foods get their menaquinones from bacteria. Starter strains, temperature, and time reshape both the total and the mix of MKs. Emmental, made with propionibacteria, tilts to MK-10. Many other cheeses ride on MK-9 and MK-8 produced by lactic cultures. Longer ripening often raises totals up to a point, then levels off.
Fat Content And Food Matrix
Menaquinones are fat-soluble. Surveys across U.S. dairy items show higher totals in full-fat milk, yogurt, and cheese than in reduced-fat or fat-free versions. The food matrix matters too; cheese retains and delivers these vitamers efficiently.
Animal Diets And Cuts
MK-4 in poultry, eggs, and some meats tracks with feed and tissue type. Dark meat and yolks trend higher than lean cuts and whites. Brand-to-brand shifts are normal.
How To Build A Practical Intake
If you eat cheese, a rotating cast of hard and soft varieties gives a steady stream of long-chain MKs. If you enjoy natto, even small servings push totals up fast. If your menu leans on poultry and eggs, aim for variety across the week and include a fermented source where it fits.
Safety, Medications, And Consistency
Those on vitamin K-antagonist anticoagulants should keep total vitamin K intake steady day to day. That’s standard guidance from medical sources. For a clear overview of forms, roles, and medication interactions, see the NIH vitamin K fact sheet.
Sources Behind The Numbers
Key datasets used here come from peer-reviewed food assays:
- A large U.S. survey of meats, eggs, and dairy reported MK-4 in chicken, cheddar, and egg yolk clustered in the 6–22 μg per 100 g band, and listed item-level values for dairy and eggs, including cheddar (~10 μg/100 g), Swiss (~7.8 μg/100 g), mozzarella (~3.6 μg/100 g), and egg yolk (~15.5 μg/100 g).
- A cheese-focused analysis quantified long-chain menaquinones across styles, with totals near ~65 μg/100 g for Gouda (13 weeks), ~65 μg/100 g for Edam, ~68 μg/100 g for Camembert, and ~80 μg/100 g for Münster. Full-fat products outpaced reduced-fat versions.
- Independent measurements in Japan placed natto at roughly ~939 μg MK-7 per 100 g, which explains why even spoonful-size portions deliver a large amount.
For an accessible summary of dairy findings, Tufts University’s write-up of the U.S. dairy survey is also helpful: Tufts overview on vitamin K in dairy.
Method Notes And Limits
Different labs measure different vitamers. Some tables list only MK-4; others include MK-7 to MK-10. Total values in cheese reflect the sum of these. Country of origin, feed, season, and starter culture all nudge results. Treat any single number as a ballpark anchored to a specific product and batch.
Smart Shopping And Menu Ideas
Simple Swaps
- Pick a ripened cheese for sandwiches or salads when you want long-chain MKs.
- Use an egg-based breakfast to bring in MK-4, then add a fermented side at lunch or dinner.
- If you like natto, pair a small spoonful with rice, miso soup, or sliced scallions.
Weekly Pattern That Works
Two or three cheese servings across the week, eggs two or three mornings, poultry once or twice, and a small natto serving whenever you enjoy it. That mix spreads intake across forms and keeps numbers steady without micromanaging every gram.
Recap
Natto sits at the top by a wide margin. Ripened cheeses deliver steady long-chain forms in moderate amounts. Meat and eggs supply MK-4 in smaller amounts, with yolks and dark meat toward the higher end. Blend these choices to suit your taste, budget, and dietary needs, and keep totals consistent if you take anticoagulants.