Top 10 Foods Highest in Vitamin E

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 20mg.

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List of Vitamin E Foods

Sunflower Seeds 1 Sunflower Seeds
  • 37% DV (7.4mg) vitamin E per 1oz handful
  • 45% DV (9mg) per 200 calorie serving
  • 131% DV (26.1mg) per 100 grams (3.5 oz)
Almonds 2 Nuts (Almonds)
  • 36% DV (7.3mg) vitamin E per 1oz handful
  • 44% DV (8.9mg) per 200 calorie serving
  • 128% DV (25.6mg) per 100 grams (3.5 oz)

Other nuts high in vitamin E (%DV per ounce)

Hazelnuts (21% DV), Pine Nuts (13%), Brazil Nuts (8%), and Peanuts (7%).

Nutrition Facts for Almonds.
Half an avocado 3 Avocados
  • 21% DV (4.2mg) vitamin E per avocado
  • 13% DV (2.6mg) per 200 calorie serving
  • 10% DV (2.1mg) per 100 grams (3.5 oz)
A Bowl of Spinach 4 Spinach
  • 19% DV (3.7mg) vitamin E per cup cooked
  • 90% DV (18.1mg) per 200 calorie serving
  • 10% DV (2.1mg) per 100 grams (3.5 oz)

Other Leafy Greens High in Vitamin E (%DV per cup cooked)

Swiss Chard (16% DV), Turnip Greens (13%), Mustard Greens (12%), and Collards (8%).

Nutrition Facts for Cooked Spinach.
Half a Butternut Squash 5 Butternut Squash
  • 13% DV (2.6mg) vitamin E per cup cooked
  • 32% DV (6.5mg) per 200 calorie serving
  • 6% DV (1.3mg) per 100 grams (3.5 oz)
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.

Nutrition Facts for Cooked Butternut Squash.
Slices of kiwifruit 6 Kiwifruit
  • 13% DV (2.6mg) vitamin E per cup
  • 24% DV (4.8mg) per 200 calorie serving
  • 7% DV (1.5mg) per 100 grams (3.5 oz)

Other fruit high in vitamin E (%DV per cup)

Mamey Sapote (18% DV), Blackberries (8%), Mangos (7%), Apricots (7%), Mulberries (6%), Guavas (6%), Peaches (5%), Nectarines (5%), and Raspberries (5%).
See the complete list of fruits high in vitamin E.

Nutrition Facts for Kiwifruit.
Broccoli Stalk 7 Broccoli
  • 11% DV (2.3mg) vitamin E per cup cooked
  • 41% DV (8.3mg) per 200 calorie serving
  • 7% DV (1.5mg) per 100 grams (3.5 oz)
Trout fish 8 Trout
  • 10% DV (2mg) vitamin E per fillet
  • 17% DV (3.3mg) per 200 calorie serving
  • 14% DV (2.8mg) per 100 grams (3.5 oz)

Other Fish High in Vitamin E (%DV per 3 oz)

Swordfish (10% DV), Herring (6%), Smoked Salmon (6%), Salmon (5%), and Mackerel (5%).

Nutrition Facts for Cooked Rainbow Trout.
Whole green olives 9 Olive Oil
  • 10% DV (1.9mg) vitamin E per tablespoon
  • 16% DV (3.2mg) per 200 calorie serving
  • 72% DV (14.4mg) per 100 grams (3.5 oz)

Other Plant Oils High in Vitamin E (%DV per Tablespoon)

Wheat Germ (102% DV), Sunflower (28%), Grapeseed (19%), Canola (12%), and Corn Oil (10%). Olive oil is listed first since it is more common.

Nutrition Facts for Olive Oil.
Whole Shrimp 10 Shrimp
  • 9% DV (1.9mg) vitamin E per 3oz (about 12 large shrimp)
  • 18% DV (3.7mg) per 200 calorie serving
  • 11% DV (2.2mg) per 100 grams (3.5 oz)
3 ounces of oysters provide 7% DV, and 3 ounces of crayfish provide 6%.

Nutrition Facts for Cooked Shrimp.
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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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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

  • 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. 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. 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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