🌻 Foods Highest in Vitamin E — TOP 30(per 100g)
Fat-soluble antioxidant that protects cells from oxidative damage. Found in nuts and plant oils. FDA Daily Value: 15mg.
1–30 of 5,304 foods
What Vitamin E Does
Vitamin E is a family of fat-soluble antioxidants, of which alpha-tocopherol is the form the body preferentially retains. Its main role is protecting cell membrane lipids from oxidative damage; it also supports immune function.
Oils dominate the ranking — wheat germ oil at 149.4mg per 100g and sunflower oil at 68.5mg lead, with fortified cereals and shake powders mixed in between them.
Realistically, vitamin E comes from nuts, seeds, and vegetable oils: sunflower seeds, almonds, hazelnuts, peanut butter, and olive oil, plus avocado and leafy greens in smaller amounts.
Daily intake reference (FDA Daily Value)
FDA Daily Value: 15mg of alpha-tocopherol per day. Frank deficiency is rare outside fat-malabsorption conditions, though survey data suggests many adults fall below the estimated requirement.
Getting Enough Vitamin E
A handful of nuts covers a lot
Roughly an ounce of sunflower seeds or almonds supplies a substantial share of the Daily Value — the simplest single change for anyone low on vitamin E.
Vitamin E needs fat to be absorbed
It is fat-soluble, so it arrives with fat naturally in nuts, seeds, and oils. Very low-fat diets can reduce absorption of what is eaten.
It works alongside vitamin C
Vitamin C regenerates oxidized vitamin E back to its active form. The two operate as a system, which is one argument for whole foods over isolated supplements.
Frequently Asked Questions
Q. What are the best vitamin E sources?
A. Wheat germ oil is the densest, followed by sunflower oil, sunflower seeds, almonds, hazelnuts, and peanut butter. Avocado, spinach, and red bell pepper contribute smaller amounts.
Q. Do vitamin E supplements help?
A. Large trials of high-dose vitamin E supplements have generally failed to show benefit for cardiovascular disease or cancer, and some raised concerns at very high doses. Food sources remain the sensible route.
Q. Why is only alpha-tocopherol counted?
A. Vitamin E exists in eight forms, but the liver preferentially retains alpha-tocopherol and returns it to circulation. US labeling therefore measures that form specifically.
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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov