Foods high in vitamin E
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 15 mg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Sunflower seeds | 35.2 mg | 235% | — | tbsp (9 g): 3.2 mg |
| Almonds | 23.9 mg | 159% | — | handful (28 g): 6.7 mg |
| Hazelnuts | 15 mg | 100% | — | handful (28 g): 4.2 mg |
| Pine nuts | 9.3 mg | 62% | — | tbsp (8.6 g): 0.8 mg |
| Peanut butter | 9.1 mg | 61% | — | tbsp (16 g): 1.5 mg |
| Peanuts | 8.3 mg | 56% | — | handful (28 g): 2.3 mg |
| Almond milk | 6.3 mg | 42% | — | cup (240 g): 15.2 mg |
| Brazil nuts | 5.7 mg | 38% | — | handful (28 g): 1.6 mg |
| Dried apricots | 4.3 mg | 29% | — | — |
| Tomato paste | 4.3 mg | 29% | — | tbsp (16 g): 0.69 mg |
| Green olives | 3.8 mg | 25% | — | — |
| Salmon | 3.6 mg | 24% | — | — |
| Pistachios | 2.9 mg | 19% | — | handful (28 g): 0.8 mg |
| Whole wheat bread | 2.7 mg | 18% | — | slice (32 g): 0.85 mg |
| Egg yolk | 2.6 mg | 17% | — | large egg yolk (17 g): 0.44 mg |
| Quinoa | 2.4 mg | 16% | 0.63 mg | — |
| Rainbow trout | 2.3 mg | 16% | — | — |
| Unsalted butter | 2.3 mg | 15% | — | tbsp (14.2 g): 0.33 mg |
| Pumpkin seeds | 2.2 mg | 15% | — | tbsp (8.6 g): 0.19 mg |
| Avocado | 2.1 mg | 14% | — | avocado, no skin or pit (201 g): 4.2 mg |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.