One large egg gives about 2–10 micrograms of vitamin K2, mainly MK-4 in the yolk; enriched or pasture-raised eggs can test higher.
Eggs do contain vitamin K2, but the amount isn’t fixed. Breed, feed, and farming style shift the number you get from a single yolk. Below you’ll find a practical range, what drives it up or down, and how that compares with other everyday foods that carry this nutrient.
Egg Vitamin K2 Amounts — Quick Reference Table
This table rounds up realistic ranges pulled from peer-reviewed work on MK-4 in yolks and from producers that report tested values. It helps set expectations for a typical breakfast egg versus specialty options.
| Egg Type | Approx. K2 Per Whole Egg | Notes |
|---|---|---|
| Conventional Large | ~2–6 µg | MK-4 concentrated in the yolk; whites contribute little. |
| Pasture-Raised | ~4–12 µg | Richer yolk color often tracks with more fat-soluble vitamins. |
| Enriched Feed (K-fortified) | ~10–35 µg | Feed trials show sizable boosts when hens receive added vitamin K sources. |
What Counts As “One Egg” For K2?
Most nutrition labels treat a standard egg as about 50–60 g, with a yolk near 17 g. Since K2 sits in fat, the yolk carries almost all of it. When a study lists MK-4 as micrograms per 100 g of yolk, a quick conversion to one yolk lands in the low single digits unless the hens were fed extra K sources.
Why Amounts Vary From Egg To Egg
Hen Diet And Feed Form
When feed includes vitamin K1 or menadione precursors, hens convert some of it to MK-4 that accumulates in yolks. Trial papers show large jumps after only a few weeks on fortified rations. Pasture access changes intake too, since insects and greens supply extra precursors.
Yolk Size And Fat Content
Bigger yolks hold more fat. That means more room for MK-4. Two eggs with different yolk sizes can deliver different totals even if the feed is the same.
Breed, Age, And Season
Lines bred for dense yolks tend to test higher. Older hens lay eggs with slightly larger yolks. Sunlight and seasonal feed mixes also nudge numbers.
Close Look: Vitamin K2 In A Single Egg — Factors And Typical Range
Most lab reports group values per 100 g of yolk or whole egg. Converting those figures points to a common range of about 2–10 µg per whole egg for everyday store cartons, while specialty eggs can rise above that when the ration is designed for higher totals.
What Research And Databases Say
Health agency sheets explain that vitamin K comes in two main families. K1 shows up in greens; K2 covers several menaquinones like MK-4 and MK-7. Standard U.S. datasets emphasize total K and K1, with patchy coverage for K2 in animal foods. You can read a plain-English overview on the NIH vitamin K fact sheet. For food listing coverage and gaps, see the USDA’s FoodData Central hub.
That context explains why numbers online don’t always match. Producer sites share their own tests, peer-reviewed papers list lab values by gram of yolk, and review papers flag missing K2 fields in national tables. The realistic takeaway: a regular large egg lands in the low single-digit micrograms, and specialty or fortified eggs can deliver a bigger hit.
How An Egg’s K2 Compares To Other Foods
K2 isn’t only in eggs. Meat, certain cheeses, and fermented foods contribute too. The table below helps you frame an egg against other common sources so you can plan a plate that meets your target intake without guesswork.
| Food | Typical Serving | Approx. K2 (Form) |
|---|---|---|
| Hard Or Aged Cheese | 30 g | ~15–25 µg (mixed MK-8/9) |
| Natto (Fermented Soy) | 40 g | ~300–400 µg (MK-7) |
| Chicken Thigh, With Skin | 100 g | ~5–50 µg (mostly MK-4) |
| Butter | 14 g (1 tbsp) | ~2–5 µg (MK-4) |
| Whole Egg | 1 large | ~2–10 µg (MK-4) |
How To Get Reliable K2 From Eggs
Pick Yolks, Not Just Whites
All the action sits in the yolk. Scrambles or soft-cooked yolks keep fat and the fat-soluble vitamins intact. A white-only omelet won’t help your K2 tally.
Choose Cartons That State Feed Or Pasture Claims
Cartons that call out pasture access or enriched rations tend to test higher. If a brand publishes lab numbers, that’s even better. Color alone isn’t proof, though a deep orange yolk often pairs with richer fat-soluble nutrients.
Build A Plate, Not Just A Single Source
Since one egg supplies only a slice of your daily target, pair eggs with other foods that carry menaquinones. A slice of aged cheese or a small portion of chicken dark meat boosts the total fast.
Cooking, Storage, And Absorption
Does Cooking Destroy K2?
Menaquinones handle heat better than fragile vitamins. Standard pan or oven heat doesn’t wipe them out. Over-browning can degrade fats in general, so gentle heat keeps quality high.
Do You Need Fat To Absorb It?
Yes—K vitamins are fat-soluble. Eggs bring their own fat, which helps. If you eat egg dishes with greens rich in K1, the yolk fat may also aid uptake of that form.
How Long Can You Store Eggs?
Refrigerated eggs keep for weeks. K2 doesn’t vanish in normal storage timeframes. Flavor and texture go first, long before fat-soluble vitamins take a hit.
How Many Eggs Help You Hit A Daily K2 Target?
There’s no official K2-only recommended intake. Many researchers benchmark daily totals using all K forms together, while some clinicians suggest personal targets in the 90–200 µg range for K2 from food plus supplements. If a regular egg gives 2–6 µg, two eggs add only a small share. Fortified eggs can move the needle faster.
What The Science And Agencies Agree On
Agency sheets outline the roles of K vitamins in blood-clotting proteins and bone proteins. They also note that diet surveys lean on datasets that capture K1 far better than K2. That’s the main reason a neat single number per egg doesn’t sit in public databases yet.
Practical Ways To Raise Intake With Eggs
Simple Breakfast Swaps
- Cook two yolk-on eggs instead of a white-only scramble.
- Add a little aged cheese to an omelet.
- Serve eggs with a small side of dark-meat chicken later in the day.
Shopping Tips
- Scan labels for pasture claims or feed statements.
- Look for brands that publish third-party lab reports.
- When price is equal, pick the carton with richer yolk color patterns you trust from experience.
Method Notes And Caveats
Older studies often report MK-4 in micrograms per 100 g of yolk. To translate to a whole egg, multiply by a yolk weight near 17 g and round to a sensible single-egg estimate. Reviews point out that national U.S. datasets still lack complete K2 breakdowns across foods, so brands may fill the gap with their own tests. Feed trials that add menadione or extra K1 can push yolk MK-4 many-fold beyond everyday values; that helps explain high numbers on specialty cartons.
Sources And Further Reading
For background on K vitamin forms and roles, see the NIH vitamin K fact sheet. For context on the patchy nature of MK food data in major datasets, see a review in Advances in Nutrition. Classic feed-trial work showing MK-4 rises in yolks under enriched diets can be found in hen-feeding trials from the 1990s onward.
Bottom Line: Use Eggs As One Piece Of Your K2 Plan
An egg gives a helpful bump to K2, but it won’t carry the whole day. Aim for a mix: eggs for MK-4, a little aged cheese for the longer-chain forms, and fermented foods if you enjoy them. That blend keeps your total steady without relying on any single item.