Top 10 Foods Highest in Vitamin E

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Top 10 Foods Highest in Vitamin E

Vitamin E is a group of 8 fat-soluble vitamins, which protect cell membranes and other fat-soluble tissues in the body against damage from oxidative stress.

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.

List of Vitamin E Foods

Sunflower Seeds1 Sunflower Seeds
Vitamin E
per 1oz Handful		Vitamin E
per 100g		Vitamin E
per 200 Calories
7.4mg
(49% DV)		26.1mg
(174% DV)		9mg
(60% DV)
Nutrition Facts for Dry Roasted Sunflower Seeds. (Source)

See all nuts and seeds high in vitamin E.

Almonds2 Almonds
Vitamin E
per 1oz Handful		Vitamin E
per 100g		Vitamin E
per 200 Calories
7.3mg
(49% DV)		25.6mg
(171% DV)		8.9mg
(59% DV)
Nutrition Facts for Almonds. (Source)

More nuts high in vitamin E

  • 29% DV in 1oz of hazelnuts
  • 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.

Half an avocado3 Avocados
Vitamin E
per Avocado		Vitamin E
per 100g		Vitamin E
per 200 Calories
4.2mg
(28% DV)		2.1mg
(14% DV)		2.6mg
(17% DV)
Nutrition Facts for Avocados. (Source)
A Bowl of Spinach4 Spinach
Vitamin E
per Cup Cooked		Vitamin E
per 100g		Vitamin E
per 200 Calories
3.7mg
(25% DV)		2.1mg
(14% DV)		18.1mg
(121% DV)
Nutrition Facts for Cooked Spinach. (Source)

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.

Half a Butternut Squash5 Butternut Squash
Vitamin E
per Cup Cooked		Vitamin E
per 100g		Vitamin E
per 200 Calories
2.6mg
(18% DV)		1.3mg
(9% DV)		6.5mg
(43% DV)
Nutrition Facts for Cooked Butternut Squash. (Source)
  • 9% DV per cup of cooked pumpkin
  • 7% DV per cup of mashed sweet potato

See all vegetables high in vitamin E.

Slices of kiwifruit6 Kiwifruit
Vitamin E
per Cup		Vitamin E
per 100g		Vitamin E
per 200 Calories
2.6mg
(18% DV)		1.5mg
(10% DV)		4.8mg
(32% DV)
Nutrition Facts for Kiwifruit. (Source)

More 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 Stalk7 Broccoli
Vitamin E
per Cup Cooked		Vitamin E
per 100g		Vitamin E
per 200 Calories
2.3mg
(15% DV)		1.5mg
(10% DV)		8.3mg
(55% DV)
Nutrition Facts for Broccoli (Cooked). (Source)

See the complete list of vegetables high in vitamin E.

Trout fish8 Trout
Vitamin E
per Fillet		Vitamin E
per 100g		Vitamin E
per 200 Calories
2mg
(13% DV)		2.8mg
(19% DV)		3.3mg
(22% DV)
Nutrition Facts for Cooked Rainbow Trout. (Source)

More 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.

Whole black and green olives9 Olive Oil
Vitamin E
per Tablespoon		Vitamin E
per 100g		Vitamin E
per 200 Calories
1.9mg
(13% DV)		14.4mg
(96% DV)		3.2mg
(22% DV)
Nutrition Facts for Olive Oil. (Source)

More Plant Oils High in Vitamin E

  • 135% DV per tbsp of wheat germ oil
  • 29% DV per tbsp of rice bran oil
  • 26% DV per tbsp of grapeseed oil

Note: Olive oil is listed first since it is more common.

Whole Shrimp10 Shrimp (Prawns)
Vitamin E
per 3oz (About 12 Large)		Vitamin E
per 100g		Vitamin E
per 200 Calories
1.9mg
(12% DV)		2.2mg
(15% DV)		3.7mg
(25% DV)
Nutrition Facts for Cooked Shrimp. (Source)

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

See All 200 Foods High in Vitamin E

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The Top 10 Foods Highest in Vitamin E

Health Benefits of Vitamin E

  • Reduced Risk of Heart Disease - Vitamin E is thought to help prevent heart disease by inhibiting oxidation of low-density lipoprotein (LDL) cholesterol, and helping to prevent blood clots which could lead to a heart attack. (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 an antioxidant 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 shown intake 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 inflammatory response 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 of ALS. Further studies are needed as the sample size was small. (17)

Warnings

  • 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.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals and is specific to age and gender. The RDA is set by the US National Instutites of Health.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.

    • See the Guide to Recommended Daily Intakes for more information.

    Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
  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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