Egg Nutrition: How Much K2 Is in an Egg?

how much k2 is in an egg

Ever wonder just how much Vitamin K2 you’re getting when you crack open an egg for breakfast? It turns out, the amount of K2 can vary quite a bit, and it all depends on what the hen has been eating. If you’re opting for eggs from pasture-raised chickens, which often have a diet rich in natural greens, you’re in for a good dose of K2. Specifically, the yolk of an egg from such hens can contain between 67 and 192 micrograms of Vitamin K2.

So, if you eat two eggs from pasture-raised chickens, you’re looking at about 120 mcg of Vitamin K2. This amount conveniently meets 100% of the recommended daily intake for an average adult. That makes these eggs not only a delicious choice but a nutritious one too, especially if you’re looking to boost your Vitamin K2 intake naturally.

We’ll also explore other foods that can boost your K2 intake. So, if you’re curious about how to naturally include more of this vital nutrient in your diet, keep reading!

Key Takeaways:

  • Eggs are a versatile and nutritious food option.
  • Vitamin K2 plays a crucial role in bone and cardiovascular health.
  • Eggs are a good source of vitamin K2.
  • Factors such as the hen’s diet and farming practices can affect K2 levels in eggs.
  • Incorporating eggs into a balanced diet can help ensure adequate vitamin K2 intake.

How Much K2 Is in an Egg: What’s the Deal?

How Much Vitamin K2 Can You Find in an Egg?

Eggs are pretty awesome when it comes to nutrients, and they’re a champ at delivering Vitamin K2, especially in the yolk. Now, not all egg yolks are created equal—the amount of Vitamin K2 can swing depending on a few things. If we’re talking about eggs from pasture-raised hens, you’re looking at anywhere from 67 to 192 micrograms of Vitamin K2 per yolk. What makes the difference? A lot of it comes down to what the hens eat and how they’re raised.

What Affects the Vitamin K2 in Eggs?

So, what’s the biggest deal-maker for Vitamin K2 in eggs? It’s all about the hen’s diet. Hens chowing down on a natural smorgasbord of fresh grass, bugs, and seeds tend to lay eggs that are richer in Vitamin K2. That’s because these foods are loaded with Vitamin K1, and hens have this nifty ability to turn K1 into K2.

Pasture-raised hens usually get plenty of this K1-packed menu, which is why their eggs are often higher in K2 than those from hens stuck eating standard feed. The living conditions matter too. Hens that roam free and munch on a variety of natural foods are going to produce different eggs than those cooped up and dining on grain-based feeds.

Next time you’re eyeing eggs at the store and wondering which ones to grab for the best nutritional bang for your buck think about how and where those hens lived. It can clue you in on the Vitamin K2 content and help you pick the best eggs for your health.

health benefits of vitamin k2

Other Rich Sources of Vitamin K2

When it comes to boosting your vitamin K2 intake, there’s more than just supplements and green veggies. Let’s dive into some foods that are not only tasty but packed with this essential nutrient. Remember, vitamin K2 is a big deal for bone health and heart health, so you might want to consider these options.

Natto (Fermented Soybeans)

First up is natto, a traditional Japanese food that’s not for the faint of heart due to its strong flavor and sticky texture. But if you can get past that, it’s a vitamin K2 powerhouse. Seriously, it’s one of the richest sources you can find.

Certain Cheeses

Cheese lovers, rejoice! Certain types like Gouda and Brie are not just delicious; they’re also good sources of vitamin K2. These cheeses get their K2 content through the fermentation process, which is pretty neat, right?

Butter from Grass-Fed Cows

Butter from grass-fed cows is another great choice. It has higher levels of vitamin K2 compared to regular butter. Plus, it tastes amazing on just about anything.

Chicken Liver

Not everyone’s cup of tea, but chicken liver is a nutrient-dense food that offers a good amount of vitamin K2. If you’re into organ meats, this is a must-try.

Other Fermented Foods

Other fermented foods like sauerkraut, certain pickles, and kefir can also be good sources of vitamin K2, depending on how they are made. Fermentation is key here, as it increases the nutrient content of these foods.

Variations in Vitamin K2 Content

Now, it’s worth noting that the vitamin K2 content can vary a lot among these foods. Factors like the food’s origin, how it was produced, and even how it was fermented play a huge role. For instance, the vitamin K2 in natto is way higher than in most cheeses, and the content in butter can depend heavily on the diet of the cows.

So, if you’re looking to boost your vitamin K2, consider adding some of these foods to your diet. They’re not only rich in nutrients but also add variety to your meals. Plus, who doesn’t like the sound of having more cheese or butter, right?

Rich sources of Vitamin K2

Getting More Vitamin K2 from Your Diet

Want to ramp up your vitamin K2 intake? It’s not just good for your health; it can be pretty yummy too. Here’s how to sneak more K2 into your meals:

Mix K2 Foods into Your Meals: Kick off your day with an omelet packed with egg yolks and cheese. These are great sources of K2, and they taste awesome, too.

Snack on Cheeses: Gouda and Brie aren’t just for fancy cheese boards. They’re packed with K2, and munching on them is an easy, tasty way to get your fix.

Use Butter Generously: Love Butter? Good news—using butter from grass-fed cows on your veggies not only ups their flavor but also boosts your K2 levels.

Include Natto in Your Diet: Feeling Bold? Give Natto a try. It’s a top-notch source of K2 and can be a fun new addition to your diet.

Adding these foods to your everyday meals can help you hit your K2 targets while keeping your taste buds happy. Remember, a balanced diet is crucial for staying healthy, so blend these tips into a nutritious eating plan.


Getting enough vitamin K2 is crucial for maintaining strong bones and a healthy heart. Unlike vitamin K1, which is more commonly associated with blood clotting, vitamin K2 plays a vital role in directing calcium to the right places, like your bones and teeth, and keeping it away from where it shouldn’t be, like your arteries. This makes K2 a key player in both bone health and cardiovascular health.

Eggs, natto, certain cheeses, and butter from grass-fed cows are just a few of the foods rich in vitamin K2. While no single food can provide all the K2 you need, incorporating a variety of these foods can help you meet your daily requirements and benefit from their different nutritional profiles.

I encourage you to embrace a balanced diet that includes diverse sources of nutrients. This approach not only supports your vitamin K2 intake but also ensures a broader range of health benefits. By mixing and matching different foods, you can enjoy delicious meals while doing something great for your body. Remember, a little bit of planning and creativity in your diet can go a long way in boosting your health and well-being.

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