The 10 Best Foods High 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. Vitamin E foods, like the ones listed below, are considered to be safe and healthy.

Foods high in vitamin E include sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, trout, shrimp, olive oil, wheat germ oil, and broccoli. The current Daily Value (DV) for vitamin E is 20mg.

Below is a list of foods high in vitamin E by common serving size, calories, and 100gram serving, for more, see the list of high vitamin E foods by nutrient density, and the extended list of vitamin E rich foods in the sections below.

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How Much Vitamin E Do You Need?

The Daily Value (DV) for vitamin E is 20mg per day, and is set slightly higher than the recommended daily allowance (RDA) which is between 4-11mg per day for children, and 15mg per day for adults. The DV is higher than the RDA to account for absorption factors, and also to be sure you get enough vitamin E.

Health Benefits of Vitamin E


List of Vitamin E Foods

A pile of sunflower seeds#1. Seeds (Sunflower Seeds)
1 oz handful (28g)200 calories (34g)100g
7.4mg (37% DV)9mg (45% DV)26.1mg (131% DV)
Other Seeds providing Vitamin E (%DV per ounce): Pumpkin & Squash Seeds (3%) and Sesame Seeds (2%).
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A pile of almonds#2. Nuts (Almonds)
1 oz handful (28g)200 calories (35g)100g
7.3mg (36% DV)8.8mg (44% DV)25.6mg (128% DV)
Other nuts high in vitamin E (%DV per ounce): Hazelnuts (21%), Pine Nuts (13%), Brazil Nuts (8%), Peanuts (7%), Pistachios (3%), and Pecans (2%).
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Spinach Leaves#3. Dark Leafy Greens (Spinach)
1 cup (180g)200 calories (870g)100g
3.8mg (19% DV)18.3mg (90% DV)2.1mg (10% DV)
Other Leafy Greens High in Vitamin E (%DV per cup cooked): Swiss Chard (16%), Turnip Greens (13%), Mustard Greens (12%), Collards (8%), and Kale (5%).
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Half an avocado#4. Avocados
1 cup, cubes (150g)200 calories (125g)100g
3.2mg (16% DV)2.6mg (13% DV)2.1mg (10% DV)
Half an avocado contains approximately 160 calories.
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Half a butternut squash#5. Squash and Pumpkin (Butternut Squash)
1 cup, cubes (245g)200 calories (500g)100g
3.2mg (16% DV)6.5mg (32% DV)1.3mg (6% DV)
Pumpkin is also a good source of Vitamin E providing 9% DV per cup cooked. A cup of cooked mashed Sweet Potato provides 7% DV.
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Slices of kiwifruit#6. Fruits (Kiwifruit)
1 cup, sliced (180g)200 calories (328g)100g
2.7mg (13% DV)4.9mg (24% DV)1.5mg (7% DV)
Other fruit high in vitamin E (%DV per cup): Mamey Sapote (18%), Blackberries (8%), Mangos (7%), Apricots (7%), Mulberries (6%), Guavas (6%), Peaches (5%), Nectarines (5%), and Raspberries (5%).
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A stalk of broccoli#7. Broccoli
1 cup chopped (156g)200 calories (571g)100g
2.3mg (11% DV)8.6mg (41% DV)1.5mg (7% DV)
Broccoli contains only 54 calories per cup, chopped and cooked.
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Trout fish#8. Fish (Trout)
1 fillet (71g)200 calories (119g)100g
2mg (10% DV)3.3mg (17% DV)2.8mg (14% DV)
Other Fish High in Vitamin E (%DV per 3 oz): Swordfish (10%), Herring (6%), Smoked Salmon (6%), Salmon (5%), Mackerel (5%), and Cod (3%).
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Whole green olives#9. Plant Oils (Olive Oil)
1 tablespoon (14g)200 calories (23g)100g
1.9mg (10% DV)3.3mg (16% DV)14.4mg (72% DV)
Other Plant Oils High in Vitamin E (%DV per Tablespoon): Wheat Germ (102%), Sunflower (28%), Grapeseed (19%), Canola (12%), and Corn Oil (10%). Olive oil is listed first since it is more common.
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Whole shrimp#10. Shellfish (Shrimp)
3 oz (85g)200 calories (168g)100g
1.9mg (9% DV)3.7mg (18% DV)2.2mg (11% DV)
Other Shellfish High in Vitamin E (%DV per 3 oz Cooked):Oysters (7%) and Crayfish (6%).
Click to see complete nutrition facts.
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Foods high in vitamin E include sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, trout, shrimp, olive oil, wheat germ oil, and broccoli.

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#1. Wheat Germ Oil 149.4mg (747% DV) in 100 grams20.3mg (102% DV) in 1 tablespoon (14g) Complete Nutrition Facts
#2. Chili Powder 38.1mg (191% DV) in 100 grams3mg (15% DV) in 1 tbsp (8g) Complete Nutrition Facts
#3. Sunflower Seeds 26.1mg (131% DV) in 100 grams7.4mg (37% DV) in 1 oz (28g) Complete Nutrition Facts
#4. Almonds 25.6mg (128% DV) in 100 grams36.6mg (183% DV) in 1 cup, whole (143g) Complete Nutrition Facts
#5. Dried Oregano 18.3mg (92% DV) in 100 grams0.3mg (2% DV) in 1 tsp, ground (2g) Complete Nutrition Facts
#6. Hazelnuts (Filberts) 15.3mg (77% DV) in 100 grams4.3mg (22% DV) in 1 oz (28g) Complete Nutrition Facts
#7. Pine Nuts 9.3mg (47% DV) in 100 grams12.6mg (63% DV) in 1 cup (135g) Complete Nutrition Facts
#8. Peanuts 4.9mg (25% DV) in 100 grams7.2mg (37% DV) in 1 cup (146g) Complete Nutrition Facts
#9. Dried Apricots 4.3mg (22% DV) in 100 grams5.6mg (29% DV) in 1 cup, halves (130g) Complete Nutrition Facts
#10. Olives 3.8mg (19% DV) in 100 grams0.1mg (1% DV) in 1 olive (3g) Complete Nutrition Facts

Rice Bran 5.8mg (30% DV) in 1 cup (118g)4.9mg (25% DV) in 100 grams Complete Nutrition Facts
Seaweed Spirulina (Dry) 5.6mg (28% DV) in 1 cup (112g)5mg (25% DV) in 100 grams Complete Nutrition Facts
Taro 3.8mg (20% DV) in 1 cup, sliced (132g)2.9mg (15% DV) in 100 grams Complete Nutrition Facts
Jalapeno Peppers (Raw) 3.2mg (16% DV) in 1 cup, sliced (90g)3.6mg (18% DV) in 100 grams Complete Nutrition Facts
Parsnips 2mg (11% DV) in 1 cup slices (133g)1.5mg (8% DV) in 100 grams Complete Nutrition Facts
Red Bell Peppers 1.5mg (7% DV) in 1 cup, sliced (92g)1.6mg (8% DV) in 100 grams Complete Nutrition Facts
Canned Anchovies 1.5mg (8% DV) in 1 can (2 oz) (45g)3.3mg (17% DV) in 100 grams Complete Nutrition Facts
Asparagus 1.4mg (7% DV) in 1/2 cup (90g)1.5mg (8% DV) in 100 grams Complete Nutrition Facts
Quinoa 1.1mg (6% DV) in 1 cup (185g)0.6mg (3% DV) in 100 grams Complete Nutrition Facts
Tomatoes 0.9mg (5% DV) in 1 cup, chopped or sliced (180g)0.5mg (3% DV) in 100 grams Complete Nutrition Facts
Carrots 0.8mg (4% DV) in 1/2 cup slices (78g)1mg (5% DV) in 100 grams Complete Nutrition Facts
Caviar 0.3mg (2% DV) in 1 tbsp (16g)1.9mg (10% DV) in 100 grams Complete Nutrition Facts
For more foods high in vitamin E use the nutrient ranking tool.

  • High doses of vitamin E supplements can greatly suppress blood coagulation and clotting thus increasing risk of excessive bleeding or hemorrhage.2
  • Nuts, seeds, and oils are high calorie foods and should be eaten in moderate amounts by people with a high body mass index, looking to lose weight.

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. Office Of Dietary Supplements Fact Sheet: Vitamin E
  3. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
  4. Glynn RJ, Ridker PM, Goldhaber SZ, Zee RY, Buring JE. Effects of random allocation to vitamin E supplementation on the occurrence of venous thromboembolism: report from the Women's Health Study. Circulation 2007;116:1497-1503.
  5. Stampfer MJ, Hennekens CH, Manson JE, Colditz GA, Rosner B, Willett WC. Vitamin E consumption and the risk of coronary disease in women. N Engl J Med 1993;328:1444-9.
  6. Traber MG. Heart disease and single-vitamin supplementation. Am J Clin Nutr 2007;85:293S-9S.
  7. U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Release 16-1, 2004. https://www.ars.usda.gov/ba/bhnrc/ndl
  8. Weitberg AB, Corvese D. Effect of vitamin E and beta-carotene on DNA strand breakage induced by tobacco-specific nitrosamines and stimulated human phagocytes. J Exp Clin Cancer Res 1997;16:11-4.
  9. Chong EW-T, Wong TY, Kreis AJ, Simpson JA, Guymer RH. Dietary antioxidants and primary prevention of age-related macular degeneration: systematic review and meta-analysis. BMJ 2007;335:755.
  10. Evans J. Primary prevention of age related macular degeneration. BMJ 2007;335:729.
  11. Taylor HR, Tikellis G, Robman LD, McCarty CA, McNeil JJ. Vitamin E supplementation and macular degeneration: randomized controlled trial. BMJ 2002;325:11.
  12. Teikari JM, Virtamo J, Rautalahti M, Palmgren J, Liesto K, Heinonen OP. Long-term supplementation with alpha-tocopherol and beta-carotene and age-related cataract. Acta Ophthalmol Scand 1997;75:634-40.
  13. https://news.illinois.edu/news/08/1204vitamine.html
  14. Huey KA, Fiscus G, Richwin AF, Johnson RW, Meador BM. In vivo vitamin E administration attenuates IL-6 and IL-1 Beta responses to an acute inflammatory insult in mouse skeletal and cardiac muscle. Exp Physiology. 2008.
  15. Meador BM., Fiscus G, Richwine AF, Johnson RW, Huey KA. Effects of Vitamin E on Cytokine Responses to an Inflammatory Insult in Mouse Skeletal Muscle. Medicine & Science in Sports & Exercise: May 2008 - Volume 40 - Issue 5 - pp S162-S163.
  16. K.H. Masaki, MD, K.G. Losonczy, MA, G. Izmirlian, PhD, D.J. Foley, MS, G.W. Ross, MD, H. Petrovitch, MD, R. Havlik, MD and L.R. White, MD. Association of vitamin E and C supplement use with cognitive function and dementia in elderly men. Neurology March 28, 2000 vol. 54 no. 6 1265-1272.
  17. Ascherio A. Vitamin E Intake and Risk of Amyotrophic Lateral Sclerosis: A Pooled Analysis of Data From 5 Prospective Cohort Studies. Am. J. Epidemiol. (2011) 173 (6): 595-602.

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