Foods High in Vitamin E
Daily value: 15 mg/day
Vitamin E is a family of eight fat-soluble compounds — four tocopherols and four tocotrienols — with alpha-tocopherol being the form the human body preferentially absorbs and uses. The FDA recommends 15 mg/day for adults. Vitamin E functions primarily as a chain-breaking antioxidant in cell membranes, protecting polyunsaturated fatty acids from oxidative damage caused by free radicals. This makes it especially important in cells with high lipid content: neurons, immune cells, and red blood cells. Wheat germ oil is the most concentrated source (135 mg per tablespoon), but sunflower seeds, almonds, and hazelnuts are the most practical everyday sources for hitting your daily target.
Top 89 Foods High in Vitamin E
Sunflower Seeds
¼ cup (35g)
12 mg of vitamin e per serving
Almonds
¼ cup (35g)
9 mg of vitamin e per serving
Fortified Soy Milk
1 cup (240ml)
6 mg of vitamin e per serving
Spinach
1 cup cooked (180g)
3.7 mg of vitamin e per serving
Swiss Chard
1 cup cooked (175g)
3.3 mg of vitamin e per serving
Peanut Butter
2 tbsp (32g)
2.9 mg of vitamin e per serving
Asparagus
1 cup cooked (180g)
2.7 mg of vitamin e per serving
Turnip Greens
1 cup cooked (144g)
2.7 mg of vitamin e per serving
Canned Pumpkin
1 cup (245g)
2.6 mg of vitamin e per serving
Broccoli
1 cup cooked (156g)
2.3 mg of vitamin e per serving
Kiwi
2 medium (150g)
2.2 mg of vitamin e per serving
Red Bell Pepper
1 medium (119g)
1.9 mg of vitamin e per serving
Sardines
1 can (92g)
1.9 mg of vitamin e per serving
Collard Greens
1 cup cooked (190g)
1.7 mg of vitamin e per serving
Crab
3 oz (85g)
1.6 mg of vitamin e per serving
White Beans
1 cup cooked (179g)
1.7 mg of vitamin e per serving
Anchovies
1 can (45g)
1.5 mg of vitamin e per serving
Black Beans
1 cup cooked (172g)
1.5 mg of vitamin e per serving
Mango
1 cup sliced (165g)
1.5 mg of vitamin e per serving
Avocado
½ medium (68g)
1.4 mg of vitamin e per serving
Dried Apricots
¼ cup (33g)
1.4 mg of vitamin e per serving
Canned Tuna
1 can drained (142g)
1.2 mg of vitamin e per serving
Guava
1 cup (165g)
1.2 mg of vitamin e per serving
Herring
3 oz (85g)
1.2 mg of vitamin e per serving
Quinoa
1 cup cooked (185g)
1.2 mg of vitamin e per serving
Edamame
1 cup shelled (155g)
1.1 mg of vitamin e per serving
Eggs
2 large eggs (100g)
1 mg of vitamin e per serving
Pomegranate
1 cup arils (174g)
1 mg of vitamin e per serving
Sweet Potato
1 medium (150g)
1.1 mg of vitamin e per serving
Tomatoes
1 cup chopped (180g)
1 mg of vitamin e per serving
Cod
4 oz (113g)
0.9 mg of vitamin e per serving
Pistachios
¼ cup (31g)
0.9 mg of vitamin e per serving
Blueberries
1 cup (148g)
0.8 mg of vitamin e per serving
Brazil Nuts
3 nuts (15g)
0.8 mg of vitamin e per serving
Brussels Sprouts
1 cup cooked (156g)
0.7 mg of vitamin e per serving
Carrots
1 cup chopped (128g)
0.8 mg of vitamin e per serving
Pumpkin Seeds
¼ cup (30g)
0.7 mg of vitamin e per serving
Watercress
2 cups raw (68g)
0.7 mg of vitamin e per serving
Chicken Breast
4 oz (113g)
0.6 mg of vitamin e per serving
Chickpeas
1 cup cooked (164g)
0.6 mg of vitamin e per serving
Amaranth
1 cup cooked (246g)
0.5 mg of vitamin e per serving
Kale
1 cup chopped (67g)
0.4 mg of vitamin e per serving
Beef Liver
3 oz (85g)
0.4 mg of vitamin e per serving
Papaya
1 cup cubed (145g)
0.4 mg of vitamin e per serving
Pecans
1 oz (28g)
0.4 mg of vitamin e per serving
Sugar Snap Peas
1 cup (98g)
0.4 mg of vitamin e per serving
Spirulina
1 tbsp (7g)
0.4 mg of vitamin e per serving
Strawberries
1 cup (152g)
0.4 mg of vitamin e per serving
Bison (Ground)
4 oz (113g)
0.3 mg of vitamin e per serving
Cashews
¼ cup (28g)
0.3 mg of vitamin e per serving
Cheddar Cheese
1.5 oz (42g)
0.3 mg of vitamin e per serving
Lima Beans
1 cup cooked (170g)
0.3 mg of vitamin e per serving
Nori (Seaweed)
10 sheets (25g)
0.3 mg of vitamin e per serving
Artichoke
1 medium cooked (120g)
0.2 mg of vitamin e per serving
Banana
1 medium (118g)
0.1 mg of vitamin e per serving
Beef (lean)
4 oz (113g)
0.1 mg of vitamin e per serving
Beets
1 cup cooked (170g)
0.1 mg of vitamin e per serving
Buckwheat
1 cup cooked (168g)
0.2 mg of vitamin e per serving
Cabbage
1 cup cooked (150g)
0.2 mg of vitamin e per serving
Cantaloupe
1 cup cubed (160g)
0.1 mg of vitamin e per serving
Cauliflower
1 cup cooked (124g)
0.1 mg of vitamin e per serving
Chia Seeds
2 tbsp (28g)
0.1 mg of vitamin e per serving
Coconut (Dried/Shredded)
¼ cup (20g)
0.1 mg of vitamin e per serving
Sweet Corn
1 cup kernels (154g)
0.1 mg of vitamin e per serving
Cottage Cheese
1 cup (226g)
0.2 mg of vitamin e per serving
Dark Chocolate (85%)
1 oz (28g)
0.2 mg of vitamin e per serving
Dried Figs
¼ cup (50g)
0.2 mg of vitamin e per serving
Green Peas
1 cup cooked (160g)
0.2 mg of vitamin e per serving
Hemp Seeds
3 tbsp (30g)
0.2 mg of vitamin e per serving
Kidney Beans
1 cup cooked (177g)
0.1 mg of vitamin e per serving
Kimchi
1 cup (150g)
0.2 mg of vitamin e per serving
Lamb
4 oz (113g)
0.2 mg of vitamin e per serving
Lentils
1 cup cooked (198g)
0.2 mg of vitamin e per serving
Milk (whole)
1 cup (244ml)
0.2 mg of vitamin e per serving
Mozzarella
1.5 oz (42g)
0.1 mg of vitamin e per serving
Oats
½ cup dry (40g)
0.2 mg of vitamin e per serving
Orange
1 medium (131g)
0.2 mg of vitamin e per serving
Parmesan Cheese
1 oz (28g)
0.1 mg of vitamin e per serving
Pork Tenderloin
4 oz (113g)
0.1 mg of vitamin e per serving
Potato
1 medium (173g)
0.1 mg of vitamin e per serving
Prunes (Dried Plums)
¼ cup (44g)
0.2 mg of vitamin e per serving
Ricotta
½ cup (124g)
0.1 mg of vitamin e per serving
Sauerkraut
1 cup (142g)
0.2 mg of vitamin e per serving
Split Peas
1 cup cooked (196g)
0.1 mg of vitamin e per serving
Tahini (Sesame Paste)
2 tbsp (30g)
0.1 mg of vitamin e per serving
Turkey Breast
4 oz (113g)
0.1 mg of vitamin e per serving
Walnuts
¼ cup (30g)
0.2 mg of vitamin e per serving
Watermelon
1 cup diced (152g)
0.1 mg of vitamin e per serving
Zucchini
1 cup sliced (113g)
0.1 mg of vitamin e per serving
Budget Rankings: Vitamin E
Foods ranked by cost per % Daily Value — cheapest sources first.
Sunflower Seeds
80% DV · $2/week
Almonds
60% DV · $3/week
Fortified Soy Milk
40% DV · $3.5/week
Turnip Greens
18% DV · $2/week
Swiss Chard
22% DV · $2.5/week
Canned Pumpkin
17% DV · $2/week
Spinach
25% DV · $3/week
White Beans
11% DV · $1.5/week
Black Beans
10% DV · $1.5/week
Red Bell Pepper
13% DV · $2/week
Sunflower Seeds provides 80% DV for $2/week (~$9/month) — plus all its other nutrients.
Goals That Need Vitamin E
Vitamin E Synergies
Compare Top Vitamin E Sources
Why Vitamin E Matters
🛡️ Antioxidant Protection
Vitamin E stops chain reactions of lipid peroxidation in cell membranes, protecting cells from free radical damage linked to aging, cardiovascular disease, and cancer.
💪 Immune Function
Vitamin E enhances T-cell proliferation and natural killer cell activity. Supplementation in the elderly has been shown to improve vaccine response and reduce respiratory infection severity.
Source: JAMA, 1997
✨ Skin & Eye Health
Vitamin E protects skin from UV-induced damage and supports moisture retention. In the eye, it reduces oxidative stress in the retina, with some evidence for slowing age-related macular degeneration progression.
Source: Archives of Ophthalmology, 2001
⚡ How to Maximize Vitamin E Absorption
- •Vitamin E is fat-soluble — always consume vitamin E-rich foods with dietary fat. Almonds and sunflower seeds already contain fat, making them self-contained delivery systems.
- •Whole food vitamin E (a mixture of tocopherols and tocotrienols) may be more beneficial than isolated alpha-tocopherol supplements, which are the only form most supplements provide.
- •Vitamin E and vitamin C regenerate each other's antioxidant activity — eating vitamin C-rich foods (peppers, citrus) alongside vitamin E sources enhances total antioxidant capacity.
- •Selenium and vitamin E work synergistically in glutathione peroxidase and phospholipid hydroperoxide GPx systems — together they protect cell membranes far more effectively than either alone.
- •Fat malabsorption conditions (cystic fibrosis, Crohn's, abetalipoproteinemia) prevent adequate vitamin E absorption even from an excellent diet — supplementation is necessary in these cases.
⚠️ Vitamin E Deficiency: Signs & Risk Factors
Who's at Risk?
People with fat malabsorption disorders (cholestatic liver disease, cystic fibrosis, short bowel syndrome), premature infants, and those with rare genetic disorders affecting vitamin E transport protein (TTPA) are at risk. Deficiency from dietary inadequacy alone is rare in healthy adults with normal fat digestion.
Symptoms to Watch For
Peripheral neuropathy (nerve damage causing tingling, loss of sensation), ataxia (impaired coordination), skeletal muscle weakness, immune impairment, and retinopathy. Deficiency in preterm infants causes hemolytic anemia and intraventricular hemorrhage.
Testing & Diagnosis
Plasma alpha-tocopherol concentration below 12 µmol/L (or below 0.8 mg/dL) indicates deficiency. Values 12–20 µmol/L suggest marginal status. The ratio of alpha-tocopherol to total lipids better adjusts for elevated lipids that can falsely elevate readings.
🚫 Common Vitamin E Myths — Debunked
Myth: High-dose vitamin E supplements reduce heart disease risk.
Reality: Large RCTs including HOPE (2000) and GISSI-Prevenzione found no cardiovascular benefit from supplemental vitamin E. The Women's Health Study (2005) found no significant effect. Food-form vitamin E consistently shows associations with heart benefits in observational studies.
Myth: Vitamin E supplements are safe at any dose.
Reality: The upper tolerable limit is 1,000 mg/day. High doses from supplements (above 400 IU/day) may increase all-cause mortality, interfere with blood clotting, and antagonize vitamin K. A meta-analysis by Miller et al. (2005) found increased mortality risk at supplemental doses ≥400 IU.
Myth: You can't get enough vitamin E from food alone.
Reality: An ounce of sunflower seeds provides 37% DV; a handful of almonds (1 oz) provides 45% DV. A varied diet with nuts, seeds, and leafy greens easily meets the 15 mg requirement without supplementation.
📅 Sample Daily Menu to Hit Your Vitamin E Target
Total: This menu provides approximately 100%+ of your daily vitamin e needs from whole foods.
Vitamin E Almond & Seed Snack Board
This simple snack board delivers 12+ mg of vitamin E — 80% of your daily needs in one satisfying spread.
Ingredients
- 🌻 1 oz sunflower seeds — 5.5 mg vitamin E (37% DV)
- 🌰 1 oz almonds — 6.8 mg vitamin E (45% DV)
- 🥬 1 cup raw spinach — 0.6 mg vitamin E
- 🫒 1 tbsp olive oil (for dipping) — 1.9 mg vitamin E
- 🍊 Orange slices — vitamin C to boost antioxidant synergy
Preparation
- Arrange almonds and sunflower seeds on a small board or plate.
- Add a handful of raw spinach or arugula as a fresh element.
- Include orange slices for vitamin C synergy.
- Add a small bowl of olive oil for dipping whole grain crackers.
Pro tip: Vitamin C in the orange juice regenerates oxidized vitamin E back to its active antioxidant form — pairing them multiplies total antioxidant protection.
Why Food Beats Vitamin E Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance vitamin e absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Vitamin E
What is the best food source of vitamin E?
Wheat germ oil is the most concentrated (135 mg/tbsp), but sunflower seeds (5.5 mg/oz) and almonds (6.8 mg/oz) are the most practical everyday sources. A small handful of either covers a significant portion of daily needs.
Should I take a vitamin E supplement?
For most people, no. High-dose supplements have failed to show cardiovascular benefits in RCTs and may increase mortality risk. Food-form vitamin E, which contains a full spectrum of tocopherols and tocotrienols, consistently shows health benefits in observational studies.
Does cooking destroy vitamin E?
Yes — vitamin E is somewhat heat-sensitive. Frying at high temperatures significantly degrades it. Raw nuts, seeds, and cold-pressed oils are superior sources. Light roasting causes modest losses (10–15%).
Is vitamin E important for skin?
Yes — topically and internally. Dietary vitamin E protects skin cell membranes from UV oxidative damage. It's also one of the most studied topical ingredients for skin barrier repair, hyperpigmentation, and wound healing.
Scientific References
Explore More Nutrient Guides
Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.