Table of Contents

Top 10 Foods Highest in Vitamin E

Written by Daisy Whitbread, MScN
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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. 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 15mg.

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List of Vitamin E Foods

1Sunflower Seeds
Sunflower Seeds

Other nuts high in vitamin E

-29% DV in 1oz of hazel nuts
-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
Half an avocado
A Bowl of Spinach

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.
5Butternut Squash
Half a Butternut Squash
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.

See all vegetables high in vitamin E.
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Slices of kiwifruit

Other 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.
Broccoli Stalk
See the complete list of vegetables high in vitamin E.
Trout fish

Other 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.
9Olive Oil
Whole green olives

Other Plant Oils High in Vitamin E

-135% DV per tblsp of wheat germ oil
-29% DV per tblsp of rice bran oil
-26% DV per tblsp of grapeseed oil
Note: Olive oil is listed first since it is more common.
Whole Shrimp

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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Health Benefits of Vitamin E

  • Reduced Risk of Heart Disease - Vitamin E is thought to help prevent heart disease by inhibiting oxidationof low-density lipoprotein (LDL) cholesterol, and helping to prevent blood clots which could lead to a heartattack.(3,4) Studies report mixed results as to the effectiveness of supplements.(5,6)
  • Reduced Cancer Risk (*Controversial) - Vitamin E may help reduce cancer risk by acting as anantioxidant and by preventing formation of carcinogenic nitrosamines formed in the stomach from nitrites in foods.(7,8)
  • Promoted Eye Health (Prevention from Macular Degeneration) (*Controversial) - At least one study has shownintake of the DV for vitamin E reduces risk of age related eye damage (macular degeneration) by 20%.(9,10)Other studies, however, fail to find any association.(11,12)
  • Alleviation of Chronic Inflammation - Preliminary studies show that vitamin E can help mediate the inflammatoryresponse, and may help those with type II diabetes, or chronic heart failure, who suffer from chronic inflammation.(13-15)
  • Reduced Risk of Dementia (Cognitive Decline) (*Controversial) - Preliminary findings have shown increased levels of vitamin E to have a protective effect on mental functioning as people age. Further studies need to be conducted to confirm this finding.(16)
  • Reduced Risk of ALS (Amyotrophic Lateral Sclerosis, Lou Gehrig's Disease) (*Controversial) - A long range study found that increased intake of Vitamin E over 5 years could reduce risk ofALS. Further studies are needed as the sample size was small.(17)


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

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Data Sources and References

  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.
  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. Vitamin E shows possible promise in easing chronic inflammation
  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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