Cauliflower is a popular cruciferous vegetable enjoyed across the UK, but does cauliflower have vitamin K in meaningful amounts? Yes, cauliflower does contain vitamin K, primarily as phylloquinone (vitamin K1), though it provides moderate rather than high levels compared to dark leafy greens. This nutrient plays essential roles in blood clotting and bone health. For most people, cauliflower contributes usefully to daily vitamin K intake as part of a balanced diet. However, individuals taking warfarin should maintain consistent vitamin K consumption and consult their GP or anticoagulation clinic before making significant dietary changes.

Does Cauliflower Contain Vitamin K?

Yes, cauliflower does contain vitamin K, though it is considered a moderate source rather than a high-content vegetable. This cruciferous vegetable provides vitamin K primarily in the form of phylloquinone (vitamin K1) , which is the predominant form found in plant-based foods. Vitamin K1 plays an essential role in blood clotting and bone metabolism, making it an important nutrient in a balanced diet.

Cauliflower's vitamin K content is significantly lower than that of dark green leafy vegetables such as kale, spinach, or broccoli. However, it still contributes to your daily vitamin K intake, particularly when consumed as part of a varied diet. For individuals who need to monitor their vitamin K intake carefully—such as those taking anticoagulant medications like warfarin—cauliflower is generally considered a low to moderate vitamin K food that can be included in the diet with appropriate portion control.

The vitamin K content in cauliflower can vary slightly depending on factors such as the variety, growing conditions, and preparation method. Raw cauliflower retains most of its vitamin K content, as vitamin K is fat-soluble and relatively stable during cooking. Steaming or roasting are good preparation methods to preserve overall nutrient content. For most people following a normal diet, cauliflower provides a useful contribution to overall vitamin K intake without causing concerns about excessive consumption. If you're taking warfarin, it's important to maintain consistent vitamin K intake and consult your anticoagulation clinic or GP before making significant dietary changes.

How Much Vitamin K Is in Cauliflower?

According to UK food composition data, 100 grams of raw cauliflower contains approximately 15–16 micrograms of vitamin K. This represents roughly 13–16% of the approximate daily amount for adults in the UK, where the safe intake is approximately 1 microgram per kilogram of body weight per day. For an average adult weighing 70 kg, this equates to around 70 micrograms daily, though requirements may vary based on individual factors.

A typical serving of cauliflower—approximately 80 grams (one portion as defined by NHS guidelines for fruit and vegetable intake)—would provide roughly 12–13 micrograms of vitamin K. This modest amount makes cauliflower suitable for individuals who need to maintain consistent vitamin K intake, particularly those on warfarin therapy who must avoid large fluctuations in their dietary vitamin K consumption.

When comparing preparation methods, the vitamin K content remains relatively stable. Cooked cauliflower (boiled, steamed, or roasted) contains similar amounts per 100 grams, as vitamin K is fat-soluble and generally retained during cooking. Frozen cauliflower typically retains most of its vitamin K content, making it a convenient alternative to fresh produce.

It is worth noting that whilst cauliflower provides vitamin K, it would require consuming substantial quantities—approximately 400–500 grams—to meet the entire daily requirement from this vegetable alone. Therefore, cauliflower should be viewed as one component of a varied diet that includes multiple vitamin K sources to ensure adequate intake for optimal health.

Why Vitamin K Matters for Your Health

Vitamin K is an essential fat-soluble vitamin that performs several critical functions in the body, most notably in blood coagulation and bone metabolism. The 'K' derives from the German word 'Koagulation', reflecting its primary role in the clotting cascade. Without adequate vitamin K, the liver cannot produce sufficient quantities of clotting factors (particularly factors II, VII, IX, and X), which can lead to increased bleeding risk and impaired wound healing.

Beyond its well-established role in haemostasis, vitamin K supports bone health. It acts as a cofactor for the enzyme gamma-glutamyl carboxylase, which activates osteocalcin—a protein that binds calcium to the bone matrix. Research suggests associations between vitamin K intake and bone mineral density, though evidence for fracture risk reduction from supplementation is inconsistent. The NHS recognises vitamin K's role in normal bone health, but there are no UK recommendations for vitamin K supplements specifically for bone health.

Some observational research suggests vitamin K may play a role in cardiovascular health by preventing vascular calcification, though this research is still evolving and no UK clinical recommendations exist for vitamin K supplementation for cardiovascular disease prevention. Similarly, potential roles in cognitive function and glucose metabolism require further research before clinical recommendations can be made.

Vitamin K deficiency is relatively uncommon in healthy adults consuming a balanced diet, as the vitamin is widely available in foods and can be synthesised by gut bacteria. However, certain groups are at increased risk, including:

• Newborn infants (who receive prophylactic vitamin K at birth in line with NICE guidance)

• Individuals with malabsorption disorders (coeliac disease, Crohn's disease, cystic fibrosis)

• Those taking long-term antibiotics that disrupt gut flora

• People with severe liver disease

• Individuals on certain medications affecting vitamin K metabolism

For patients taking warfarin, maintaining consistent dietary vitamin K intake is essential for stable anticoagulation control. Sudden increases or decreases in vitamin K consumption can affect INR (International Normalised Ratio) values and anticoagulation efficacy. Patients should not avoid vitamin K-containing foods but rather maintain consistent intake and inform their healthcare provider of any significant dietary changes. It's important to note that direct oral anticoagulants (DOACs) such as apixaban and rivaroxaban are not affected by vitamin K intake.

If you experience unexplained or excessive bleeding or bruising, seek medical advice promptly. For heavy or uncontrolled bleeding, seek urgent medical care.

Other Vegetables High in Vitamin K

Whilst cauliflower provides a moderate amount of vitamin K, numerous other vegetables offer substantially higher concentrations, making them excellent choices for individuals seeking to optimise their intake. Dark green leafy vegetables are particularly rich sources, as vitamin K1 is concentrated in chloroplast membranes where photosynthesis occurs.

Kale stands out as one of the most vitamin K-dense foods available, providing approximately 390–700 micrograms per 100 grams of raw leaves—potentially meeting or exceeding the entire daily requirement in a single serving. Similarly, spinach contains around 380–480 micrograms per 100 grams, whilst spring greens and collard greens offer comparable amounts. These vegetables can be incorporated into salads, smoothies, or cooked dishes to significantly boost vitamin K intake.

Broccoli, another cruciferous vegetable like cauliflower, contains substantially more vitamin K at approximately 100–140 micrograms per 100 grams—roughly six to eight times the amount found in cauliflower. Brussels sprouts provide similar levels, making them excellent alternatives for those seeking higher vitamin K content whilst maintaining the characteristic flavour profile of cruciferous vegetables.

Other notable vitamin K sources include:

• Cabbage (green varieties): 70–80 micrograms per 100g

• Lettuce (particularly romaine): 100–140 micrograms per 100g

• Rocket: 100–110 micrograms per 100g

• Watercress: 250–315 micrograms per 100g

• Parsley: 1,640 micrograms per 100g (though typically consumed in smaller quantities)

• Asparagus: 40–50 micrograms per 100g

For individuals taking warfarin, it is advisable to maintain regular consumption patterns rather than dramatically varying intake. The key is consistency rather than avoidance. Patients should work with their GP or anticoagulation clinic to establish a stable dietary pattern that allows for INR monitoring and appropriate warfarin dose adjustment. Remember that direct oral anticoagulants (DOACs) are not affected by vitamin K intake, so this dietary consistency is only necessary for those taking warfarin.

For those not on anticoagulants, incorporating a variety of vitamin K-rich vegetables into the daily diet supports optimal bone health, cardiovascular function, and overall wellbeing. The NHS recommends consuming at least five portions of fruit and vegetables daily, and including several vitamin K-rich options helps ensure adequate intake of this essential nutrient alongside other important vitamins, minerals, and dietary fibre.

Frequently Asked Questions