Top 10 Foods Highest in Vitamin E


Vitamin E is a group of 8 fat-soluble vitamins which help prevent oxidative stress to the body, and other vitamins within the body. Adequate amounts of vitamin E can help protect against heart disease, cancer, and age related eye damage (macular degeneration). Conversely, too much vitamin E from supplements can lead to excessive bleeding, or hemorrhaging. Vitamin E foods, like the ones listed below, are considered to be safe and healthy. The current DV for vitamin E is 20mg. Below is a list of foods high in vitamin E by common serving size, for more, see the list of high vitamin E foods by nutrient density, and the extended list of vitamin E rich foods.

#1: Tofu (Light, Silken)
Vitamin E in 100gPer 1/5 package (91g)Per 3 oz (85g)
5.3mg (25% DV)4.8mg (23% DV)4.5mg (21% DV)
Firm Tofu is also High in Vitamin E providing 21% DV per 3 oz serving. Click to see complete nutrition facts.


#2: Spinach (Cooked)
Vitamin E in 100gPer cup (180g)Per 10 oz pack (Raw - 284g)
2.1mg (10% DV)3.7mg (18% DV)5.8mg (28% DV)
Other Leafy Greens High in Vitamin E (%DV per cup cooked): Swiss Chard (16%), Turnip Greens (13%), Collards (8%), and Kale (5%). Click to see complete nutrition facts.


#3: Nuts (Almonds)
Vitamin E in 100gPer cup (Whole - 143g)Per ounce (28g)
26.2mg (127% DV)37.5mg (181% DV)7.3mg (35% DV)
Other nuts high in vitamin E (%DV per ounce):Hazelnuts (21%), Pistachios (3%), Pecans (2%), and Walnuts (2%). Click to see complete nutrition facts.


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#4: Sunflower Seeds (Roasted)
Vitamin E in 100gPer cup (135g)Per ounce (28g)
36.3mg (176% DV)49.1mg (237% DV)10.2mg (49% DV)
Other Seeds providing Vitamin E (%DV per ounce): Pumpkin & Squash Seeds (3%) and Sesame Seeds (3%). Click to see complete nutrition facts.


#5: Avocados
Vitamin E in 100gPer cup cubed (150g)Per Avocado (201g)
2.1mg (10% DV)3.1mg (15% DV)4.2mg (20% DV)
Half an avocado contains approximately 160 calories. Click to see complete nutrition facts.


#6: Shellfish (Shrimp)
Vitamin E in 100gPer 3 oz serving (85g)Per 4 Shrimp (22g)
2.2mg (11% DV)1.9mg (9% DV)0.5mg (2% DV)
Other Shellfish High in Vitamin E (%DV per 3 oz Cooked): Crayfish (6%) and Oysters (7%). Click to see complete nutrition facts.


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#7: Fish (Rainbow Trout)
Vitamin E in 100gPer 3 oz (85g)Per fillet (71g)
2.8mg (13% DV)2.4mg (11% DV)2.0mg (10% DV)
Other Fish High in Vitamin E (%DV per 3 oz): Swordfish (10%), Herring (6%), Smoked Salmon (6%), and Salmon (5%). Click to see complete nutrition facts.


#8: Plant Oils (Olive Oil)
Vitamin E 100gPer tablespoon (14g)Per teaspoon (5g)
14.4mg (69% DV)2.0mg (10% DV)0.7mg (3% DV)
Other Plant Oils High in Vitamin E (%DV per Tablespoon): Wheat Germ (101%), Sunflower (28%), Grapeseed (19%), Canola (12%), and Corn Oil (10%). Click to see complete nutrition facts.


#9: Broccoli (Cooked)
Vitamin E 100gPer cup (Chopped - 156g)Per stalk (180g)
1.5mg (7% DV)2.3mg (10% DV)2.6mg (13% DV)
Broccoli contains only 54 calories per cup, chopped and cooked. Click to see complete nutrition facts.


#10: Squash & Pumpkin (Cooked Butternut Squash)
Vitamin E in 100gPer cup cubed (140g)
1.3mg (6% DV)2.6mg (13% DV)
Pumpkin is also a good source of Vitamin E providing 9% DV per cup cooked. A cup of cooked mashed Sweet Potato provides 15% DV. Click to see complete nutrition facts.






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Top 10 High Vitamin E Foods by Nutrient Density (Vitamin E per Gram)
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Other Vitamin E Rich Foods
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▼ Health Benefits of Vitamin E
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▼ Recipes High in Vitamin E
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▼ Warnings
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▼ Comments
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▼ References
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