By Dr. Atli Arnarson | May 24, 2017
Vitamin E is a group of powerful antioxidants that protect your cells from oxidative stress. Adequate vitamin E levels are essential for the body to function normally.
If you don’t get enough, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness.
Fortunately, vitamin E is widespread in foods. As a result, you are unlikely to become deficient unless your nutrient absorption is impaired.
Nevertheless, everyone should try to eat plenty of whole foods rich in vitamin E.
Vitamin E Rich Foods
In the United States, 15 mg of vitamin E per day is considered enough for the vast majority of adults. This daily value (DV) is selected as a reference on nutrition labels in the US and Canada.
Below is a list of 20 foods that are high in alpha-tocopherol, which is the most active form of vitamin E (1).
This article also provides five lists of vitamin-E-rich foods, categorized by food group.
20 Foods High in Vitamin E
Vitamin E is a common nutrient found in most foods. A few foods, including cooking oils, seeds and nuts, are exceptionally rich sources.
1. Wheat Germ Oil — 135% DV per serving
1 tablespoon: 20 mg (135% DV)
100 grams: 149 mg (996% DV)
2. Sunflower Seeds — 66% DV per serving
1 ounce: 10 mg (66% DV)
100 grams: 35 mg (234% DV)
3. Almonds — 48% DV per serving
1 ounce: 7.3 mg (48% DV)
100 grams: 26 mg (171% DV)
4. Hazelnut Oil — 43% DV per serving
1 tablespoon: 6.4 mg (43% DV)
100 grams: 47 mg (315% DV)
5. Mamey Sapote — 39% DV per serving
Half a fruit: 5.9 mg (39% DV)
100 grams: 2.1 mg (14% DV)
6. Sunflower Oil — 37% DV per serving
1 tablespoon: 5.6 mg (37% DV)
100 grams: 41 mg (274% DV)
7. Almond Oil — 36% DV per serving
1 tablespoon: 5.3 mg (36% DV)
100 grams: 39 mg (261% DV)
8. Hazelnuts — 28% DV per serving
1 ounce: 4.3 mg (28% DV)
100 grams: 15 mg (100% DV)
9. Abalone — 23% DV per serving
3 ounces: 3.4 mg (23% DV)
100 grams: 4.0 mg (27% DV)
10. Pine Nuts — 18% DV per serving
1 ounce: 2.7 mg (18% DV)
100 grams: 9.3 mg (62% DV)
11. Goose Meat — 16% DV per serving
1 cup: 2.4 mg (16% DV)
100 grams: 1.7 mg (12% DV)
12. Peanuts — 16% DV per serving
1 ounce: 2.4 mg (16% DV)
100 grams: 8.3 mg (56% DV)
13. Atlantic Salmon — 14% DV per serving
Half a fillet: 2.0 mg (14% DV)
100 grams: 1.1 mg (8% DV)
14. Avocado — 14% DV per serving
Half a fruit: 2.1 mg (14% DV)
100 grams: 2.1 mg (14% DV)
15. Rainbow Trout — 13% DV per serving
1 fillet: 2.0 mg (13% DV)
100 grams: 2.8 mg (19% DV)
16. Red Sweet Pepper (raw) — 13% DV per serving
1 medium pepper: 1.9 mg (13% DV)
100 grams: 1.6 mg (11% DV)
17. Brazil Nuts — 11% DV per serving
1 ounce: 1.6 mg (11% DV)
100 grams: 5.7 mg (38% DV)
18. Mango — 10% DV per serving
Half a fruit: 1.5 mg (10% DV)
100 grams: 0.9 mg (6% DV)
19. Turnip Greens (raw) — 10% DV per serving
1 cup: 1.6 mg (10% DV)
100 grams: 2.9 mg (19% DV)
20. Kiwifruit — 7% DV per serving
1 medium fruit: 1.0 mg (7% DV)
100 grams: 1.5 mg (10% DV)
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