20 Foods That Are High in Vitamin E

Written by Resurchify | Updated on: January 14, 2023

20 Foods That Are High in Vitamin E

Vitamin E's health benefits are well-known. However, are you aware of the specific foods that will provide it for you in a more natural way? What other than cosmetic uses do you see for them? The essentials of vitamin E are as follows.

What is Vitamin E? 

When your cells are exposed to oxidative stress, they can rely on vitamin E, a class of potent antioxidants. Maintaining sufficient quantities of vitamin E is crucial for typical bodily function. A lack of it can make you more susceptible to illness, harm your eyesight, and deplete your muscle strength.

Thankfully, vitamin E may be found in many different foods. That means you probably will not develop a deficiency unless you have problems digesting certain foods. However, everyone needs to get lots of vitamin E from eating entire foods.

Most people in the United States don't need more than 15 milligrams of vitamin E daily. In the United States and Canada, this DV serves as a benchmark for food labeling purposes.

The most effective form of vitamin E, alpha-tocopherol, can be found in the following 20 foods.

You will find five different lists of vitamin E-rich foods in this post, each broken down by category. The question is, where can I acquire vitamin E without taking any supplements?

Eight distinct forms of vitamin E exist in nature, but only alpha-tocopherol has any real value. Nuts, seeds, vegetables, fruits, and even some seafood are good sources of vitamin E. The top vitamin E food sources are as follows:


Many people believe that broccoli is one of the healthiest foods you can eat. There are very few calories per 100 grams, but the vitamin E content is high, helping to meet as much as 10% of your daily needs.

  • 8% DV per serving
  • Half a cup: 1.1 mg (8% DV)
  • 100 grams: 1.5 mg (10% DV)


Mangoes are a globally beloved fruit for their sweet, juicy, and savory flavor. One hundred grams of mango fruit can provide as much as six percent of the recommended daily value for vitamin E.

  • 10% DV per serving
  • Half a fruit: 1.5 mg (10% DV)
  • 100 grams: 0.9 mg (6% DV)


Vitamin E is abundant in hazelnuts, making them a healthy snack. You'll find protein, folate, vitamin A, and vitamin C in there, too. It's useful for decreasing LDL cholesterol. These nuts are great on their own or in baked goods like cookies and pies.

  • 28% DV per serving
  • 1 ounce: 4.3 mg (28% DV)
  • 100 grams: 15 mg (100% DV)


You can get a lot of vitamin E and healthy fats from just a handful of almonds. Roasted almonds make a great snack, ingredient, and beverage.

  • 48% DV per serving
  • 1 ounce: 7.3 mg (48% DV)
  • 100 grams: 26 mg (171% DV)


It's a fantastic resource for a wide range of nutrients, including vitamins, minerals, fiber, and iron. The vitamin E content of just half a cup of raw spinach is 16%. You can add raw spinach to salads or eat it straight from the stem.

  • 4% DV per serving
  • 1 cup: 0.6 mg (4% DV)
  • 100 grams: 2.0 mg (14% DV)

Sunflower seeds 

Vitamin E, essential oils, fiber, potassium, magnesium, and zinc are just a few of the many nutrients that sunflower seeds provide. Having a handful of sunflower seeds can help your digestive tract. Sunflower seeds are great as a topping for chicken or as a snack on their own.

  • 66% DV per serving
  • 1 ounce: 10 mg (66% DV)
  • 100 grams: 35 mg (234% DV)


Cranberries and blackberries are two of the best dietary sources of vitamin E and are also packed with antioxidants. They'll offer a splash of color and flavor to your diet whether you eat them as a snack or include them in dishes like smoothies and salads. Approximately 8 percent of your daily recommended intake of vitamin E can be found in 100 grams of blackberries, while 14 percent can be found in 100 grams of cranberries.

  • 4% DV per serving
  • Half a cup: 0.6 mg (4% DV)
  • 100 grams: 1.0 mg (7% DV)

Vegetable Oils 

The highest concentrations of vitamin E can be found in vegetable oils like olive and sunflower oil. To excellent effect, they can be used in the kitchen.


Nuts like peanuts are high in vitamin E, monounsaturated fats, and antioxidants. Roughly 20% of the daily value of vitamin E can be found in a handful of peanuts. Resveratrol is an antioxidant found in vitamin E, which has been shown to reduce the likelihood of cardiovascular disease and cancer. As a snack, roasted peanuts are an option.

  • 16% DV per serving
  • 1 ounce: 2.4 mg (16% DV)
  • 100 grams: 8.3 mg (56% DV)


Some of the best vitamin E may be found in avocados, which are also delicious. The fiber and antioxidant content are high, and the fiber content is low. Each avocado has 20% of the daily value of vitamin E. An avocado and cooked egg is a great way to start the day.

  • 14% DV per serving
  • Half a fruit: 2.1 mg (14% DV)
  • 100 grams: 2.1 mg (14% DV)

Amounts Suggestions

Vitamin E has a Recommended Dietary Allowance (RDA) of 15 milligrams per day (which is equivalent to 22 international units; IU), which applies to both males and females aged 14 and older. This RDA also applies to women who are pregnant. Women who are breastfeeding have a slightly higher daily need of 19 mg (28 IU).

5 Essential Functions Performed by Vitamin E

Aids The Body's Natural Defenses In Warding Off Infection

Vitamin E's antioxidants, especially alpha-tocopherol (the most active form of vitamin E), help the body's immune system function more effectively. This aids the fight against cancer and other age-related chronic diseases by protecting cells from harm.

Induces A Beneficial Change In Brain Chemistry

Vitamin E's antioxidants, along with other nutrients like vitamins A and C, are thought to be beneficial to long-term brain health, according to scientists. Vitamin E has also shown promise in combating memory loss and delaying the onset of diseases like Alzheimer's.

Encourages The Upkeep Of Radiant Skin

The anti-inflammatory properties of vitamin E help protect the skin from damage. In addition to protecting the skin from the sun, it also helps maintain the skin healthy.

Facilitates Healthy Eyes

Preventing vision problems like cataracts and age-related macular degeneration may be facilitated by ensuring adequate vitamin E intake, according to studies.

Keeps Your Heart Healthy

Consuming an adequate amount of vitamin E as part of a healthy diet has been linked in some studies to a decreased risk of cardiac arrest and mortality.

The Top 5 Reasons You Might Be Low In Vitamin E

Vitamin E insufficiency is extremely uncommon and typically manifests in those who:

  • Suboptimal vitamin E consumption
  • Absorption troubles with fats because of digestive disorders
  • Pancreatitis
  • The affliction of CF
  • Coeliac disease
  • Babies born too soon and/or weighing too little

Abetalipoproteinemia (a rare hereditary condition resulting in inadequate absorption of dietary fat) (a rare inherited disorder resulting in poor absorption of dietary fat)

Vitamin E insufficiency and ataxia are both rare hereditary disorders caused by a lack of or malfunctioning alpha-tocopherol transfer protein in the liver.

Symptoms Of Vitamin E Insufficiency May Include:

  • ataxia, or a loss of coordination
  • Decreased muscle strength, sometimes called skeletal myopathy
  • Retinopathy (damage to the retina of the eyes that can impair vision)
  • Neuropathy of the periphery (damage to the peripheral nerves, usually in the hands or feet, causing weakness or pain)
  • Immune suppression


Vitamin E present in whole foods is not harmful. Most persons who consume more than the recommended daily allowance of 22 IU do so by taking multivitamins or supplemental vitamin E, the latter of which often include 400-1000 IU.

The use of supplements by healthy individuals has not been associated with any negative outcomes. However, excessive bleeding can occur, especially at doses above 1000 mg daily or in combination with other blood thinners like warfarin. Therefore adults aged 19 and up are restricted to taking no more than 1000 milligrams (1465 international units) of vitamin E per day (in the form of tocopherol).

High in Vitamin E: 10 Animal Products

5% of the Daily Value of every serving of cod (dry)

  • Per 1 fluid ounce: 0.8 milligrams (5% of the recommended daily allowance).
  • There are 2.80 milligrams per 100 grams, which is 19% of the Daily Value.

Three ounces of octopus yields 1.0 milligrams (7% DV), which is a rather little amount.

  • 8% of the Daily Value in every 100 grams (1.2mg).
  • 1.3 milligrams (8% DV) per 3-ounce serving of crayfish.
  • 1.5 milligrams (10% of the daily value) per 100 grams

Consuming one dish of rainbow trout provides 13 percent of the daily value.

  • 1.5 g (8% DV) per fillet
  • There are 2.80 milligrams per 100 grams, which is 19% of the Daily Value.

Duck — 0% DV per serving

  • The sodium content of 1 cup is 2.4 mg (16% DV).
  • milligrammes (12% DV) per 100 grammes.

In a 3-ounce serving of abalone, you'll get 3.4 milligrams of selenium, which is 23 percent of the daily value.

  • 4,0 milligrammes (27% DV) per 100 grammes.
  • Per serving of Atlantic Salmon provides 14% of the daily value.

Two milligrams (14 percent of the daily value) for half a fillet.

  • 1.1 milligrams (8% of the daily value) per 100 grams.

Each serving of snails has 9% of the daily value.

  • Ounce: 1.4 mg (9% DV)
  • Five milligrams per 100g (33% DV).

Roe from fish, 7% of the daily value

  • Aspirin: 1.0 mg (7% DV) per tablespoon.
  • milligrammes (47% of the Daily Value) per 100 grammes.

Nutritional Value (DV) per serving: 6% when prepared with lobster

  • mg (6% DV) per 3 ounces.
  • 1% of the Daily Value in every 100 grams.

Concerning Dietary Intentions

Setting goals might serve as a map for a balanced diet.

Here are some of the most sought-after preys:

  • The %DV is a universally applicable reference point that takes absorption into account. It's the one you'll see most often on food labels in the States. The Food and Drug Administration (FDA) of the United States establishes it.
  • Percentage of the Reference Dietary Intake (%RDI) is a personalized dietary target that takes into consideration both age and gender. The U.S. Institute of Medicine establishes this norm. The Recommended Dietary Allowance (RDA) for amino acids is determined by the World Health Organization of the United Nations. The reference dietary intake (RDI) serves as the foundation for the daily value (%DV).
  • Adequate Intake (%AI) - Determines how much of these fats should be consumed. Similarly, Adequate Intake is determined by the U.S. Institute of Medicine. An adequate intake is represented by a numerical value, however, this value is not supported by as much data as the Reference Dietary Intake. In other words, it is less precise than the RDI.

The Top Ten Vitamin E-Rich Seeds and Nuts

Vitamin E is abundant in seeds and nuts.

Some of the best food sources of alpha-tocopherol are listed below. These seeds and nuts are rich in vitamin E, and often include additional forms of vitamin E as well, such as gamma-tocopherol.

Almonds — 4% DV per serving

  • The daily value for an ounce is 2% of this compound or 0.3 mg.
  • Per 100 grams: 0.9 milligrams (6% of the daily value).

The 4% DV per serving for pumpkin seeds.

  • Ounce: 0.6 milligrams (4% DV)
  • Amount per 100 grams: 2.2 milligrams (15% DV)

For every serving of Brazil Nuts, you'll get 11% of the daily value.

  • 1.6 mg (11% DV) per fluid ounce.
  • Total sodium in 100g: 5.8mg (38% DV)

Pine Nuts, 18% Daily Value

  • In a single ounce, you'll find 2.7 milligrams (or 18 percent of the recommended daily allowance)
  • 9.3mg (62% DV) per 100 grams

Each serving of almonds provides 48% of the daily value.

  • 7.3mg (48% of the Daily Value) per 1 ounce
  • The amount of calcium per 100 grams is 26 mg (171% DV).
  • The DV for a serving of sunflower seeds is 66%.
  • Ten milligrams (66% of the Daily Value) per fluid ounce - (234% DV) per 100 g at 35 mg.

When you eat a serving of hazelnuts, you'll get 28% of the daily value.

  • 4.3 mg (28% DV) per ounce.
  • 100% Daily Value per 100g = 15mg

Toasted peanuts, 16% DV per serving

  • 2.4 mg (16% DV) per fluid ounce.
  • With every 100 grams, you'll get 8.3 milligrams (56% of your daily value).

Per serving, pistachios contribute 5% of the daily value.

  • Per 1 fluid ounce: 0.8 milligrams (5% of the recommended daily allowance).
  • Amount per 100 grams: 2.9 milligrams (19% DV)

One ounce of pecans has 3 percent of the daily value.

  • In a single ounce, you'll get 0.4% of the recommended daily value.
  • Amount per 100 grams: 1.4 milligrams (9% of the daily value).

4 Specific Gains Vitamin E Provides

Vitamin E is not just one component, but a collection of eight fat-soluble compounds that work together to provide potent antioxidant properties. Of these eight chemical types, alpha-tocopherol best matches the nutritional requirements of humans

Seeds, nuts, certain greens, and fortified foods all have vitamin E in their natural forms. In addition to being used as a food, you may also take it as a supplement. It serves multiple purposes in your organism. It’s arguably best recognized for its antioxidant benefits, protecting your cells from oxidative damage by neutralizing harmful chemicals called free radicals. Not only that, but it's essential for immune system health and cellular communication.

It should come as no surprise, then, that studies have shown that taking vitamin E supplements may have positive effects on health.

Potentially Helpful For Patients With NAFLD

Nonalcoholic fatty liver disease (NAFLD) encompasses a group of diseases that lead to liver fat accumulation in persons who don't drink much alcohol. Recent studies have shown that vitamin E supplementation may be helpful for persons with nonalcoholic fatty liver disease (NAFLD) in improving their overall health.

People with NAFLD who took vitamin E supplements had lower levels of the liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), as well as lower blood lipid levels and better liver function, according to an analysis of eight research published in 2021.

Lower levels of AST and ALT are preferable in persons with NAFLD since higher levels can indicate liver inflammation and damage.

Can Potentially Aid In Dysmenorrhea Management.

Dysmenorrhea is characterized by severe and frequent menstrual discomfort, including cramps and pelvic pain. Fortunately, studies show that taking vitamin E may help women with this illness feel less pain.

A 2018 study including 100 women with dysmenorrhea found that consuming 200 IU of vitamin E daily was more effective than a placebo at reducing menstrual discomfort. When paired with an omega-3 supplement containing 180 milligrams of eicosapentaenoic acid and 120 milligrams of docosahexaenoic acid, the results were ampl

Additionally, a study from 2021 found that women with endometriosis whose treatment included daily vitamin E and vitamin C supplementation for 8 weeks experienced a decrease in pelvic pain and dysmenorrhea.

Potential To Lower Cardiovascular Risk Factors

Having high levels of blood lipids like LDL (bad) cholesterol and triglycerides may raise your chance of getting heart disease. Fortunately, studies show that vitamin E supplementation may help lower these risk factors for heart disease in certain people. A 2019 meta-analysis of 18 research indicated that vitamin E supplements significantly decreased systolic blood pressure but not diastolic blood pressure, the top and bottom numbers of blood pressure readings when compared with placebo treatments.

Individuals with metabolic syndrome, a group of symptoms including elevated blood fat levels that raises the risk of heart disease and other health concerns, may benefit from taking vitamin E in conjunction with omega-3 supplements, according to some research.

Possible Improvement In Antioxidant Status And Decrease In Oxidative Stress Indicators

When your body's antioxidant defenses are overwhelmed by the constant generation and accumulation of reactive oxygen species, a situation known as oxidative stress results (ROS). That's bad news because it can cause cell damage and raises the chance of disease. Studies have indicated that supplementing with high doses of vitamin E can decrease signs of oxidative stress and increase antioxidant defenses in some populations because vitamin E serves as a potent antioxidant in the body.

High blood sugar can damage the kidneys, and a 2018 study found that giving 54 persons with diabetic nephropathy (kidney disease) 800 international units (IU) of vitamin E daily for 12 weeks significantly boosted levels of glutathione peroxidase (GPx) compared with a placebo.

The GPx enzyme family is a powerful antioxidant that prevents cell death caused by free radicals. Malondialdehyde and reactive oxygen species (ROS) were both decreased in women with endometriosis who took a vitamin E and vitamin C supplement once daily for 8 weeks, according to a study from 2021.

Additional Possible Health Benefits

Potentially good for the skin. Some people with skin conditions like eczema get relief from taking vitamin E tablets. However, there is a lack of data on this possible advantage at the moment, therefore more studies are required.

Maybe good for your brain's health. Cognitive decline may be prevented by optimizing vitamin E levels or by taking a supplement. However, whether or whether the supplements help patients with cognitive problems like Alzheimer's disease remains unknown.

Potentially useful for the elderly. It has been suggested that those with higher requirements or who don't get enough vitamin E in their diets, such as some older folks, could benefit from taking a supplement. Vitamin E plays vital functions in health, including lowering inflammation and enhancing immunological function.

Possibly beneficial to lung health. Researchers have shown that giving people with asthma vitamin E tablets can help them breathe easier and reduce some of their symptoms.


Vitamin A is required for numerous critical functions in the body. It aids in good vision, the proper working of your organs and immune system, and the establishment of regular growth and development in unborn kids.

A lack of vitamin A can be just as harmful as an overdose of nutrients. Incorporating vitamin-A-rich foods into your regular diet and avoiding excessive supplementation are the best ways to guarantee you get the balance right.


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