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.

Table of Contents

• Introduction
• List of Vitamin E Foods
• Printable
• Health Benefits of Vitamin E
• Warnings
•  Nutrient Ranking Tool
• Related
• Feedback
• References

List of Vitamin E Foods

#1: 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.

#2: 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.

#3: 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)

#4: 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.

#5: 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)

Pumpkin is also a good source of Vitamin E providing 9% DV per cup cooked. A cup of cooked mashed sweet potato provides 7% DV.

See all vegetables high in vitamin E.

#6: 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.

#7: 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.

#8: 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.

#9: 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.

#10: Shrimp

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