Top 10 Foods Highest In Vitamin E - My Food Data

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Sign In Sign Up Top 10 Foods Highest in Vitamin E Written by Daisy Whitbread BSc (Hons) MSc DipION Medically Reviewed by Dr. Patricia Shelton Evidence Based. References sourced from PubMed. Powered by USDA Nutrition Data. Last Updated: November 10, 2024 Table of Contents

• Introduction
• List of Vitamin E Foods
• 100g Serving
• 200 Calorie Serving
• Printable
• How much Vitamin E Do You Need Everyday?
• How Much Vitamin E is Too Much?
• Health Benefits of Vitamin E
• Is Vitamin E found in meats?
• Warnings
• Lists By Food Group
• References

List of Vitamin E Foods

• 1. Sunflower Seeds + Add

  Vitamin Eper 1oz Handful	Vitamin Eper 100g	Vitamin Eper 200 Calories
  7.4mg(49% DV)	26.1mg(174% DV)	9mg(60% DV)

  Nutrition Facts for Dry Roasted Sunflower Seeds. (Source)

  See all nuts and seeds high in vitamin E.

• 2. Almonds + Add

  Vitamin Eper 1oz Handful	Vitamin Eper 100g	Vitamin Eper 200 Calories
  7.3mg(49% DV)	25.6mg(171% DV)	8.9mg(59% DV)

  Nutrition Facts for Almonds. (Source)

  More nuts high in vitamin E

  • 29% DV in 1oz of hazelnuts
  • 18% DV in 1oz of pine nuts
  • 11% DV in 1oz of Brazil nuts
  • 9% DV in 1oz of peanuts

  See all nuts and seeds high in vitamin E.

• 3. Avocados + Add

  Vitamin Eper Avocado	Vitamin Eper 100g	Vitamin Eper 200 Calories
  4.2mg(28% DV)	2.1mg(14% DV)	2.6mg(17% DV)

  Nutrition Facts for Avocados. (Source)
• 4. Spinach + Add

  Vitamin Eper Cup Cooked	Vitamin Eper 100g	Vitamin Eper 200 Calories
  3.7mg(25% DV)	2.1mg(14% DV)	18.1mg(121% DV)

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)

  Other Leafy Greens High in Vitamin E

  • 22% DV in 1 cup of Swiss chard
  • 18% DV in 1 cup of turnip greens
  • 17% DV in 1 cup of beet greens
  • 17% DV in 1 cup of mustard greens
  • 11% DV in 1 cup of collard greens

  See all vegetables high in vitamin E.

• 5. Butternut Squash + Add

  Vitamin Eper Cup Cooked	Vitamin Eper 100g	Vitamin Eper 200 Calories
  2.6mg(18% DV)	1.3mg(9% DV)	6.5mg(43% DV)

  Nutrition Facts for Cooked Butternut Squash (Baked). (Source)
  • 9% DV per cup of cooked pumpkin
  • 7% DV per cup of mashed sweet potato

  See all vegetables high in vitamin E.

• 6. Kiwifruit + Add

  Vitamin Eper Cup	Vitamin Eper 100g	Vitamin Eper 200 Calories
  2.6mg(18% DV)	1.5mg(10% DV)	4.8mg(32% DV)

  Nutrition Facts for Kiwifruit. (Source)

  More fruit high in vitamin E

  • 25% DV in 1 cup of mamey sapote
  • 11% DV in 1 cup of blackberries
  • 10% DV in 1 cup of mangoes

  See the complete list of fruits high in vitamin E.

• 7. Broccoli + Add

  Vitamin Eper Cup Cooked	Vitamin Eper 100g	Vitamin Eper 200 Calories
  2.3mg(15% DV)	1.5mg(10% DV)	8.3mg(55% DV)

  Nutrition Facts for Cooked Broccoli (Boiled, Drained). (Source)

  See the complete list of vegetables high in vitamin E.

• 8. Trout + Add

  Vitamin Eper Fillet	Vitamin Eper 100g	Vitamin Eper 200 Calories
  2mg(13% DV)	2.8mg(19% DV)	3.3mg(22% DV)

  Nutrition Facts for Cooked Rainbow Trout. (Source)

  More Fish High in Vitamin E

  • 16% DV in a 3oz fillet of trout
  • 14% DV in a 3oz fillet of swordfish
  • 13% DV in 3oz of canned tuna
  • 13% DV in a 6oz salmon fillet

  See all fish high in vitamin E.

• 9. Olive Oil + Add

  Vitamin Eper Tablespoon	Vitamin Eper 100g	Vitamin Eper 200 Calories
  1.9mg(13% DV)	14.4mg(96% DV)	3.2mg(22% DV)

  Nutrition Facts for Olive Oil. (Source)

  More Plant Oils High in Vitamin E

  • 135% DV per tbsp of wheat germ oil
  • 31% DV per tbsp of safflower oil
  • 29% DV per tbsp of rice bran oil
  • 26% DV per tbsp of grapeseed oil
  • 26% DV per tbsp of canola oil
  • 14% DV per tbsp of peanut oil

  Note: Olive oil is listed first since it is more common.

  See all oils high in vitamin E.

• 10. Shrimp (Prawns) + Add

  Vitamin Eper 3oz (About 12 Large)	Vitamin Eper 100g	Vitamin Eper 200 Calories
  1.9mg(12% DV)	2.2mg(15% DV)	3.7mg(25% DV)

  Nutrition Facts for Cooked Shrimp. (Source)

  More Shellfish High in Vitamin E

  • 17% DV in 1 cup of canned blue crab
  • 12% DV in 3oz of cooked shrimp
  • 9% DV in 3oz of crayfish

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Foods High in Vitamin E (Alpha-Tocopherol) by Nutrient Density (100 Gram Serving Size)

This ranking lets you know which foods have the most Vitamin E (Alpha-Tocopherol) per gram of food.

Food	Serving	Vitamin E
1. Wheat Germ Oil +	100 grams	996% DV(149.4mg)
2. Chili Powder +	100 grams	254% DV(38.1mg)
3. Dried Sunflower Seeds +	100 grams	234% DV(35.2mg)
4. Cayenne Pepper +	100 grams	199% DV(29.8mg)
5. Paprika +	100 grams	194% DV(29.1mg)
6. Almonds +	100 grams	171% DV(25.6mg)
7. Dried Oregano +	100 grams	122% DV(18.3mg)
8. Toasted Wheat Germ +	100 grams	107% DV(16mg)
9. Dry Roasted Hazelnuts +	100 grams	102% DV(15.3mg)
10. Smooth Peanut Butter +	100 grams	61% DV(9.1mg)

See the complete list of Vitamin E (Alpha-Tocopherol) foods ranked by a 100 gram serving size.

Foods High in Vitamin E (Alpha-Tocopherol) by Calorie Density (200 Calorie Serving Size)

This ranking lets you know which foods have the most Vitamin E (Alpha-Tocopherol) per calorie of food. It is ideal for those who want to maximize their Vitamin E (Alpha-Tocopherol) intake per calorie of food, reducing their overall calorie intake to lose weight.

Food	Serving	Vitamin E
1. Almond Milk (Unsweetened)	200 calories	563% DV(84.4mg)
2. Wheat Germ Oil	200 calories	225% DV(33.8mg)
3. Chili Powder	200 calories	180% DV(27mg)
4. Jalapeno Peppers	200 calories	165% DV(24.7mg)
5. Silken Tofu	200 calories	163% DV(24.5mg)
6. Fresh Cilantro	200 calories	145% DV(21.7mg)
7. Paprika (Powder)	200 calories	138% DV(20.6mg)
8. Broccoli Raab (Cooked)	200 calories	135% DV(20.2mg)
9. Swiss Chard (Cooked)	200 calories	133% DV(19.9mg)
10. Spinach (Cooked)	200 calories	121% DV(18.1mg)

See the complete list of Vitamin E (Alpha-Tocopherol) foods ranked by a 200 calorie serving size.

How much Vitamin E Do You Need Everyday?

The daily value (%DV) for vitamin E is 15mg and is a general target intended for most people. (14) The Recommended Dietary Allowance (RDA) sets more specific targets, based on a person's age and gender. The RDA for vitamin E is between 4 - 20mg for most people. (15)

Life Stage	RDA
Infants
0-6 months old*	4mg
7-12 months old*	5mg
Children
1-3 years old	6mg
4-8 years old	7mg
Males
9-13 years old	11mg
14+ years old	15mg
Females
9-13 years old	11mg
14+ years old	15mg
Pregnancy
14-50 years old	15mg
Lactation
14-50 years old	19mg

* Adequate Intake (AI) Source: National Library of Medicine Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids

How Much Vitamin E is Too Much?

Since too much vitamin E from supplements may increase the risk of bleeding, the U.S. National Library of Medicine Established Tolerable Upper Limits of Intake (UL). Below is a table of tolerable upper limits for vitamin E by age and gender. The tolerable upper limit for Vitamin E ranges between 200 - 1,000mg.

Note: no studies show that excess vitamin E from foods is harmful, so these numbers are only relevant to you if you're taking supplements containing vitamin E. Some multivitamins contain very high levels of vitamin E, so it's important to check the label of any supplement that you may be taking. (15)

Life Stage	RDA
Children
1-3 years old	200mg
4-8 years old	300mg
Males
9-13 years old	600mg
14-18 years old	800mg
19+ years old	1,000mg
Females
9-13 years old	600mg
14-18 years old	800mg
19+ years old	1,000mg
Pregnancy
14-18 years old	800mg
19+ years old	1000mg
Lactation
14-18 years old	800mg
19+ years old	1000mg

Source: National Library of Medicine Dietary Reference Intakes for for Vitamin C, Vitamin E, Selenium, and Carotenoids

Health Benefits of Vitamin E

• Healthy Immune System - Vitamin E is an antioxidant found at particularly high concentrations in cells of the immune system. (16) A deficiency of vitamin E impairs the immune system, so consuming adequate amounts of vitamin E is essential for a healthy immune system. (4)
• Healthy Skin - Vitamin E is the primary fat-soluble antioxidant that protects the skin from free radical damage. (5)
• Liver Health - Vitamin E is associated with a reduced risk of liver cancer. (6) Further, vitamin E promotes recovery for diabetic patients with non-alcoholic fatty liver disease. (7,8) Consuming adequate amounts of vitamin E may help to promote liver health.
• Hair Health - Vitamin E is a potent antioxidant that can help heal some of the oxidative stress in aging hair. (9) In one study, supplements of (a form of vitamin E) lead to 34.5% hair growth in patients suffering from alopecia. (10) Patients took 100mg of mixed tocotrienol daily over the course of a month. (10) Because of the potential risks associated with taking high doses of vitamin E, it's important to be cautious with this approach. If you're suffering from alopecia, discuss the possibility of taking vitamin E as a part of your treatment plan. Otherwise, aim for consuming your daily recommended amount of vitamin E through foods to promote healthy hair.

Is Vitamin E found in meats?

In general, meat is a poor source of vitamin E. Since vitamin E is fat-soluble, what little vitamin E is found in meats will tend to be in fattier cuts. Choose vegetables and fish instead of meat to meet your requirements for vitamin E.

See the nutrient ranking of meats high in vitamin E.

Warnings

• High-dose vitamin E supplements interfere with the process of blood clotting, which increases the risk of excessive bleeding or hemorrhage. (17)
• People with cystic fibrosis are at an increased risk of vitamin E deficiency. (18) Vitamin E supplements may be recommended for people with cystic fibrosis.
• Nuts, seeds, and oils are high calorie foods. You may want to take this into consideration if you have a high body mass index, and are trying to lose weight.

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Vitamin E
• Foods Low in Vitamin E
• Vegetables High in Vitamin E
• Fruits High in Vitamin E
• Vegetarian Foods High in Vitamin E
• Nuts High in Vitamin E
• Beans High in Vitamin E
• Dairy High in Vitamin E
• Breakfast Cereals High in Vitamin E
• Fast Foods High in Vitamin E

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Vitamin A Foods
• Vitamin C Foods
• Foods High in Beta Carotene