Vitamin E is a group of powerful antioxidants that protect your cells from oxidative stress. Adequate vitamin E levels are essential for the body to function normally.
If you don't get enough, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness.
Fortunately, vitamin E is widespread in foods. As a result, you are unlikely to become deficient unless your nutrient absorption is impaired.
Nevertheless, everyone should try to eat plenty of whole foods rich in vitamin E.
In the United States, 15 mg of vitamin E per day is considered enough for the vast majority of adults. This daily value (DV) is selected as a reference on nutrition labels in the US and Canada.
Below is a list of 20 foods that are high in alpha-tocopherol, which is the most active form of vitamin E (
This article also provides five lists of vitamin-E-rich foods, categorized by food group.
Vitamin E is a common nutrient found in most foods. A few foods, including cooking oils, seeds and nuts, are exceptionally rich sources.
1. Wheat Germ Oil — 135% DV per serving
1 tablespoon: 20 mg (135% DV)
100 grams: 149 mg (996% DV)
2. Sunflower Seeds — 66% DV per serving
1 ounce: 10 mg (66% DV)
100 grams: 35 mg (234% DV)
3. Almonds — 48% DV per serving
1 ounce: 7.3 mg (48% DV)
100 grams: 26 mg (171% DV)
4. Hazelnut Oil — 43% DV per serving
1 tablespoon: 6.4 mg (43% DV)
100 grams: 47 mg (315% DV)
5. Mamey Sapote — 39% DV per serving
Half a fruit: 5.9 mg (39% DV)
100 grams: 2.1 mg (14% DV)
6. Sunflower Oil — 37% DV per serving
1 tablespoon: 5.6 mg (37% DV)
100 grams: 41 mg (274% DV)
7. Almond Oil — 36% DV per serving
1 tablespoon: 5.3 mg (36% DV)
100 grams: 39 mg (261% DV)
8. Hazelnuts — 28% DV per serving
1 ounce: 4.3 mg (28% DV)
100 grams: 15 mg (100% DV)
9. Abalone — 23% DV per serving
3 ounces: 3.4 mg (23% DV)
100 grams: 4.0 mg (27% DV)
10. Pine Nuts — 18% DV per serving
1 ounce: 2.7 mg (18% DV)
100 grams: 9.3 mg (62% DV)
11. Goose Meat — 16% DV per serving
1 cup: 2.4 mg (16% DV)
100 grams: 1.7 mg (12% DV)
12. Peanuts — 16% DV per serving
1 ounce: 2.4 mg (16% DV)
100 grams: 8.3 mg (56% DV)
13. Atlantic Salmon — 14% DV per serving
Half a fillet: 2.0 mg (14% DV)
100 grams: 1.1 mg (8% DV)
14. Avocado — 14% DV per serving
Half a fruit: 2.1 mg (14% DV)
100 grams: 2.1 mg (14% DV)
15. Rainbow Trout — 13% DV per serving
1 fillet: 2.0 mg (13% DV)
100 grams: 2.8 mg (19% DV)
16. Red Sweet Pepper (raw) — 13% DV per serving
1 medium pepper: 1.9 mg (13% DV)
100 grams: 1.6 mg (11% DV)
17. Brazil Nuts — 11% DV per serving
1 ounce: 1.6 mg (11% DV)
100 grams: 5.7 mg (38% DV)
18. Mango — 10% DV per serving
Half a fruit: 1.5 mg (10% DV)
100 grams: 0.9 mg (6% DV)
19. Turnip Greens (raw) — 10% DV per serving
1 cup: 1.6 mg (10% DV)
100 grams: 2.9 mg (19% DV)
20. Kiwifruit — 7% DV per serving
1 medium fruit: 1.0 mg (7% DV)
100 grams: 1.5 mg (10% DV)
Many animal-based foods are also good sources of vitamin E.
1. Abalone — 23% DV per serving
3 ounces: 3.4 mg (23% DV)
100 grams: 4.0 mg (27% DV)
2. Goose Meat — 16% DV per serving
1 cup: 2.4 mg (16% DV)
100 grams: 1.7 mg (12% DV)
3. Atlantic Salmon — 14% DV per serving
Half a fillet: 2.0 mg (14% DV)
100 grams: 1.1 mg (8% DV)
4. Rainbow Trout — 13% DV per serving
1 fillet: 2.0 mg (13% DV)
100 grams: 2.8 mg (19% DV)
5. Snails — 9% DV per serving
1 ounce: 1.4 mg (9% DV)
100 grams: 5.0 mg (33% DV)
6. Crayfish — 8% DV per serving
3 ounces: 1.3 mg (8% DV)
100 grams: 1.5 mg (10% DV)
7. Fish Roe — 7% DV per serving
1 tablespoon: 1.0 mg (7% DV)
100 grams: 7.0 mg (47% DV)
8. Octopus — 7% DV per serving
3 ounces: 1.0 mg (7% DV)
100 grams: 1.2 mg (8% DV)
9. Lobster — 6% DV per serving
3 ounces: 0.9 mg (6% DV)
100 grams: 1.0 mg (7% DV)
10. Cod (dried) — 5% DV per serving
1 ounce: 0.8 mg (5% DV)
100 grams: 2.8 mg (19% DV)
Seeds and nuts are among the best sources of vitamin E.
Below are some of the richest sources of alpha-tocopherol. Many of these seeds and nuts are also high in other forms of vitamin E, such as gamma-tocopherol.
1. Sunflower Seeds — 66% DV per serving
1 ounce: 10 mg (66% DV)
100 grams: 35 mg (234% DV)
2. Almonds — 48% DV per serving
1 ounce: 7.3 mg (48% DV)
100 grams: 26 mg (171% DV)
3. Hazelnuts — 28% DV per serving
1 ounce: 4.3 mg (28% DV)
100 grams: 15 mg (100% DV)
4. Pine Nuts — 18% DV per serving
1 ounce: 2.7 mg (18% DV)
100 grams: 9.3 mg (62% DV)
5. Peanuts — 16% DV per serving
1 ounce: 2.4 mg (16% DV)
100 grams: 8.3 mg (56% DV)
6. Brazil Nuts — 11% DV per serving
1 ounce: 1.6 mg (11% DV)
100 grams: 5.7 mg (38% DV)
7. Pistachios — 5% DV per serving
1 ounce: 0.8 mg (5% DV)
100 grams: 2.9 mg (19% DV)
8. Pumpkin Seeds — 4% DV per serving
1 ounce: 0.6 mg (4% DV)
100 grams: 2.2 mg (15% DV)
9. Pecans — 3% DV per serving
1 ounce: 0.4 mg (3% DV)
100 grams: 1.4 mg (9% DV)
10. Cashew Nuts — 2% DV per serving
1 ounce: 0.3 mg (2% DV)
100 grams: 0.9 mg (6% DV)
While fruits are generally not the best sources of vitamin E, many provide good amounts. Fruits are also rich in vitamin C, which cooperates with vitamin E as an antioxidant (
1. Mamey Sapote — 39% DV per serving
Half a fruit: 5.9 mg (39% DV)
100 grams: 2.1 mg (14% DV)
2. Avocado — 14% DV per serving
Half a fruit: 2.1 mg (14% DV)
100 grams: 2.1 mg (14% DV)
3. Mango — 10% DV per serving
Half a fruit: 1.5 mg (10% DV)
100 grams: 0.9 mg (6% DV)
4. Kiwifruit — 7% DV per serving
1 medium fruit: 1.0 mg (7% DV)
100 grams: 1.5 mg (10% DV)
5. Blackberries — 6% DV per serving
Half a cup: 0.8 mg (6% DV)
100 grams: 1.2 mg (8% DV)
6. Black Currants — 4% DV per serving
Half a cup: 0.6 mg (4% DV)
100 grams: 1.0 mg (7% DV)
7. Cranberries (dried) — 4% DV per serving
1 ounce: 0.6 mg (4% DV)
100 grams: 2.1 mg (14% DV)
8. Olives (pickled) — 3% DV per serving
5 pieces: 0.5 mg (3% DV)
100 grams: 3.8 mg (25% DV)
9. Apricots — 2% DV per serving
1 medium fruit: 0.3 mg (2% DV)
100 grams: 0.9 mg (6% DV)
10. Raspberries — 1% DV per serving
10 pieces: 0.2 mg (1% DV)
100 grams: 0.9 mg (6% DV)
Like fruits, many vegetables are decent sources of vitamin E, but do not provide nearly as much as nuts and seeds.
1. Red Sweet Pepper (raw) — 13% DV per serving
1 medium pepper: 1.9 mg (13% DV)
100 grams: 1.6 mg (11% DV)
2. Turnip Greens (raw) — 10% DV per serving
1 cup: 1.6 mg (10% DV)
100 grams: 2.9 mg (19% DV)
3. Beet Greens (cooked) — 9% DV per serving
Half a cup: 1.3 mg (9% DV)
100 grams: 1.8 mg (12% DV)
4. Butternut Squash (cooked) — 9% DV per serving
Half a cup: 1.3 mg (9% DV)
100 grams: 1.3 mg (9% DV)
5. Broccoli (cooked) — 8% DV per serving
Half a cup: 1.1 mg (8% DV)
100 grams: 1.5 mg (10% DV)
6. Mustard Greens (cooked) — 8% DV per serving
Half a cup: 1.3 mg (8% DV)
100 grams: 1.8 mg (12% DV)
7. Asparagus (cooked) — 6% DV per serving
4 spears: 0.9 mg (6% DV)
100 grams: 1.5 mg (10% DV)
8. Swiss Chard (raw) — 6% DV per serving
1 leaf: 0.9 mg (6% DV)
100 grams: 1.9 mg (13% DV)
9. Collards (raw) — 5% DV per serving
1 cup: 0.8 mg (5% DV)
100 grams: 2.3 mg (15% DV)
10. Spinach (raw) — 4% DV per serving
1 cup: 0.6 mg (4% DV)
100 grams: 2.0 mg (14% DV)
The richest sources of vitamin E are cooking oils, especially wheat germ oil. Just one tablespoon of wheat germ oil may provide around 135% of the DV.
1. Wheat Germ Oil — 135% DV per serving
1 tablespoon: 20 mg (135% DV)
100 grams: 149 mg (996% DV)
2. Hazelnut Oil — 43% DV per serving
1 tablespoon: 6.4 mg (43% DV)
100 grams: 47 mg (315% DV)
3. Sunflower Oil — 37% DV per serving
1 tablespoon: 5.6 mg (37% DV)
100 grams: 41 mg (274% DV)
Shop for sunflower oil online.
4. Almond Oil — 36% DV per serving
1 tablespoon: 5.3 mg (36% DV)
100 grams: 39 mg (261% DV)
5. Cottonseed Oil — 32% DV per serving
1 tablespoon: 4.8 mg (32% DV)
100 grams: 35 mg (235% DV)
Shop for cottonseed oil online.
6. Safflower Oil — 31% DV per serving
1 tablespoon: 4.6 mg (31% DV)
100 grams: 34 mg (227% DV)
Shop for safflower oil online.
7. Rice Bran Oil — 29% DV per serving
1 tablespoon: 4.4 mg (29% DV)
100 grams: 32 mg (215% DV)
Shop for rice bran oil online.
8. Grapeseed Oil — 26% DV per serving
1 tablespoon: 3.9 mg (26% DV)
100 grams: 29 mg (192% DV)
Shop for grapeseed oil online.
9. Canola Oil — 16% DV per serving
1 tablespoon: 2.4 mg (16% DV)
100 grams: 18 mg (116% DV)
10. Palm Oil — 14% DV per serving
1 tablespoon: 2.2 mg (14% DV)
100 grams: 16 mg (106% DV)
Vitamin E is found in nearly all foods to some extent. For this reason, most people are not at risk of deficiency.
Yet, disorders that affect the absorption of fat, such as cystic fibrosis or liver disease, may lead to deficiency over time, especially if your diet is low in vitamin E (
Increasing your vitamin E intake is easy, even without supplements. For instance, an excellent strategy would be to add some sunflower seeds or almonds to your diet.
You can also increase the absorption of vitamin E from low-fat foods by eating them with fat. Adding a tablespoon of oil to your salad could make a significant difference.
