30+ Best Foods High in Vitamin E for Your Daily Diet

Vitamin E is an essential nutrient and powerful antioxidant that plays a critical role in protecting your cells from damage caused by free radicals. This fat-soluble vitamin supports immune function, helps maintain healthy skin and eyes, and may reduce the risk of chronic diseases.

The good news is that vitamin E is naturally present in many common foods, making it relatively easy to meet your daily requirements through a balanced diet. The recommended daily intake for adults in the United States is 15 milligrams (mg), according to the National Institutes of Health.

While vitamin E deficiency is rare in healthy individuals, certain conditions affecting fat absorption may increase the risk. Understanding which foods are rich in vitamin E can help you ensure adequate intake and support optimal health.

This comprehensive guide explores more than 30 foods that are excellent sources of vitamin E, organized by category to help you easily incorporate them into your meals.

Why Vitamin E Matters for Your Health

Before diving into specific foods, it’s important to understand why vitamin E is essential for your body. Vitamin E exists in eight different forms, but alpha-tocopherol is the most active and biologically available form used by the human body.

This nutrient serves several vital functions:

• Antioxidant protection: Vitamin E neutralizes harmful free radicals that can damage cells and contribute to aging and disease
• Immune support: It helps strengthen immune function, particularly in older adults
• Skin health: Vitamin E protects skin from UV damage and supports wound healing
• Eye health: It may help reduce the risk of age-related macular degeneration
• Cardiovascular health: Vitamin E helps prevent oxidation of LDL cholesterol

Top 10 Nuts and Seeds Rich in Vitamin E

Nuts and seeds are among the most concentrated sources of vitamin E, making them an excellent snack choice or addition to meals. Just a small handful can provide a significant portion of your daily vitamin E needs.

1. Sunflower Seeds

Vitamin E content: 7.4 mg per ounce (49% DV)

Dry roasted sunflower seeds top the list of vitamin E-rich seeds. They’re perfect for snacking, adding to salads, or incorporating into baked goods.

2. Almonds

Vitamin E content: 6.8 mg per ounce (45% DV)

Almonds are nutritional powerhouses that provide nearly half of your daily vitamin E requirement in just one ounce. Choose dry roasted or raw almonds for maximum benefits.

3. Hazelnuts

Vitamin E content: 4.3 mg per ounce (29% DV)

Also known as filberts, hazelnuts offer a rich, buttery flavor along with substantial vitamin E content.

4. Pine Nuts

Vitamin E content: 2.6 mg per ounce (20% DV)

These delicate nuts are commonly used in pesto and Mediterranean dishes, providing good amounts of vitamin E.

5. Peanuts

Vitamin E content: 2.2 mg per ounce (15% DV)

Technically a legume, peanuts are an affordable and accessible source of vitamin E. Choose dry roasted versions without added oils or salt.

6. Brazil Nuts

Vitamin E content: 1.52 mg per ounce (11% DV)

While better known for their selenium content, Brazil nuts also contribute meaningful amounts of vitamin E.

7. Pistachios

Vitamin E content: 0.8 mg per ounce (5% DV)

These green-hued nuts provide moderate vitamin E along with fiber and other essential nutrients.

8. Pumpkin Seeds

Vitamin E content: 0.6 mg per ounce (4% DV)

Also called pepitas, pumpkin seeds are versatile additions to salads, trail mixes, and granola.

9. Pecans

Vitamin E content: 0.4 mg per ounce (3% DV)

While lower in vitamin E than some other nuts, pecans still contribute to your overall intake.

10. Cashews

Vitamin E content: 0.3 mg per ounce (2% DV)

Cashews provide smaller amounts of vitamin E but are still valuable as part of a varied diet.

10 Cooking Oils High in Vitamin E

Cooking oils represent the most concentrated sources of vitamin E available. However, it’s important to use them in moderation as part of a balanced diet due to their high calorie content.

1. Wheat Germ Oil

Vitamin E content: 20 mg per tablespoon (135% DV)

This oil contains the highest concentration of vitamin E of any food source. Just one tablespoon exceeds the daily requirement.

2. Hazelnut Oil

Vitamin E content: 6.4 mg per tablespoon (43% DV)

This flavorful oil works well in salad dressings and for finishing dishes.

3. Sunflower Oil

Vitamin E content: 5.6 mg per tablespoon (37% DV)

A popular cooking oil that provides excellent vitamin E content along with a neutral flavor.

4. Almond Oil

Vitamin E content: 5.3 mg per tablespoon (36% DV)

This mild, slightly sweet oil is excellent for both cooking and skin care applications.

5. Cottonseed Oil

Vitamin E content: 4.8 mg per tablespoon (32% DV)

Commonly used in commercial food production, cottonseed oil is rich in vitamin E.

6. Safflower Oil

Vitamin E content: 4.6 mg per tablespoon (31% DV)

This light, neutral-tasting oil is suitable for high-heat cooking methods.

7. Rice Bran Oil

Vitamin E content: 4.4 mg per tablespoon (29% DV)

Popular in Asian cuisine, this oil has a high smoke point and good vitamin E content.

8. Grapeseed Oil

Vitamin E content: 3.9 mg per tablespoon (26% DV)

Extracted from grape seeds, this oil works well for sautéing and in salad dressings.

9. Canola Oil

Vitamin E content: 2.4 mg per tablespoon (16% DV)

A versatile, affordable cooking oil that contributes moderate vitamin E.

10. Palm Oil

Vitamin E content: 2.2 mg per tablespoon (14% DV)

This tropical oil provides vitamin E but should be used sparingly due to sustainability concerns.

10 Animal-Based Foods High in Vitamin E

While plant foods generally contain more vitamin E, certain animal products also provide meaningful amounts, particularly seafood.

1. Abalone

Vitamin E content: 3.4 mg per 3 ounces (23% DV)

This sea snail is the richest animal source of vitamin E.

2. Goose Meat

Vitamin E content: 2.4 mg per cup (16% DV)

Dark goose meat provides substantial vitamin E along with protein and other nutrients.

3. Atlantic Salmon

Vitamin E content: 2.0 mg per half fillet (14% DV)

Wild-caught salmon offers vitamin E along with omega-3 fatty acids.

4. Rainbow Trout

Vitamin E content: 2.0 mg per fillet (13% DV)

This freshwater fish is an excellent source of vitamin E and high-quality protein.

5. Snails

Vitamin E content: 1.4 mg per ounce (9% DV)

Escargot provides notable vitamin E content for adventurous eaters.

6. Crayfish

Vitamin E content: 1.3 mg per 3 ounces (8% DV)

This freshwater crustacean offers good vitamin E levels.

7. Fish Roe

Vitamin E content: 1.0 mg per tablespoon (7% DV)

Caviar and other fish eggs contain concentrated nutrients including vitamin E.

8. Octopus

Vitamin E content: 1.0 mg per 3 ounces (7% DV)

This seafood delicacy provides vitamin E along with lean protein.

9. Lobster

Vitamin E content: 0.9 mg per 3 ounces (6% DV)

Lobster meat contributes modest amounts of vitamin E.

10. Cod

Vitamin E content: 0.8 mg per ounce (5% DV)

This mild white fish provides vitamin E along with being low in calories.

10 Fruits Rich in Vitamin E

While fruits aren’t the richest sources of vitamin E, many varieties contribute meaningful amounts. They also provide vitamin C, which works synergistically with vitamin E as an antioxidant.

1. Mamey Sapote

Vitamin E content: 5.9 mg per half fruit (39% DV)

This tropical fruit leads all fruits in vitamin E content with its creamy, sweet flesh.

2. Avocado

Vitamin E content: 2.1 mg per half fruit (14% DV)

Avocados are nutrient-dense fruits rich in healthy fats that help vitamin E absorption.

3. Kiwifruit

Vitamin E content: 1.1 mg per medium fruit (7% DV)

These fuzzy fruits pack vitamin E along with high levels of vitamin C.

4. Blackberries

Vitamin E content: 0.8 mg per half cup (6% DV)

These antioxidant-rich berries contribute good amounts of vitamin E.

5. Mango

Vitamin E content: 0.7 mg per half cup sliced (5% DV)

This tropical favorite provides vitamin E along with beta-carotene.

6. Black Currants

Vitamin E content: 0.6 mg per half cup (4% DV)

These tart berries offer vitamin E and exceptional vitamin C levels.

7. Dried Cranberries

Vitamin E content: 0.6 mg per ounce (4% DV)

Dried cranberries provide concentrated nutrients including vitamin E.

8. Olives

Vitamin E content: 0.5 mg per 5 olives (3% DV)

Pickled olives offer vitamin E along with healthy monounsaturated fats.

9. Apricots

Vitamin E content: 0.3 mg per medium apricot (2% DV)

Fresh apricots contribute small amounts of vitamin E along with vitamin A.

10. Raspberries

Vitamin E content: 0.2 mg per 10 berries (1% DV)

While lower in vitamin E, raspberries offer fiber and other antioxidants.

10 Vegetables High in Vitamin E

Many vegetables provide vitamin E, particularly leafy greens and brightly colored options. While they don’t match nuts and oils in concentration, vegetables offer vitamin E alongside fiber and numerous other nutrients.

1. Red Sweet Pepper

Vitamin E content: 1.9 mg per medium pepper (13% DV)

Raw red bell peppers lead vegetables in vitamin E content while also providing exceptional vitamin C.

2. Turnip Greens

Vitamin E content: 1.6 mg per cup raw (10% DV)

These nutritious greens offer substantial vitamin E along with calcium and other minerals.

3. Beet Greens

Vitamin E content: 1.3 mg per half cup cooked (9% DV)

Don’t discard those beet tops—they’re packed with vitamin E and other nutrients.

4. Butternut Squash

Vitamin E content: 1.3 mg per half cup cooked (9% DV)

This winter squash provides vitamin E along with high levels of vitamin A.

5. Mustard Greens

Vitamin E content: 1.3 mg per half cup cooked (8% DV)

These peppery greens offer excellent vitamin E content when cooked.

6. Broccoli

Vitamin E content: 1.1 mg per half cup boiled (8% DV)

This cruciferous vegetable provides vitamin E along with sulforaphane and other beneficial compounds.

7. Asparagus

Vitamin E content: 0.9 mg per 4 spears cooked (6% DV)

Asparagus spears contribute vitamin E along with folate and fiber.

8. Swiss Chard

Vitamin E content: 0.9 mg per leaf raw (6% DV)

This colorful leafy green provides vitamin E alongside vitamin K and magnesium.

9. Collard Greens

Vitamin E content: 0.8 mg per cup raw (5% DV)

A Southern staple, collards offer vitamin E along with calcium and fiber.

10. Spinach

Vitamin E content: 0.6 mg per cup raw (4% DV)

This versatile green provides vitamin E along with iron, folate, and numerous antioxidants.

Additional Sources of Vitamin E

Beyond the foods listed above, vitamin E can be found in:

• Egg yolks: The amount varies from 0.5 to 25 mg depending on the hen’s diet
• Fortified cereals: Many breakfast cereals are enriched with vitamin E
• Tomato products: Tomato paste and sauce contain small amounts of vitamin E
• Kale: Another leafy green with modest vitamin E content

How to Maximize Vitamin E Absorption

Since vitamin E is fat-soluble, it requires dietary fat for optimal absorption. Here are strategies to enhance your vitamin E intake:

• Pair with healthy fats: Add a tablespoon of olive oil or a handful of nuts to salads containing vegetables with vitamin E
• Don’t overcook vegetables: Excessive heat can degrade vitamin E content
• Store oils properly: Keep vitamin E-rich oils in cool, dark places to prevent oxidation
• Eat a variety of sources: Different foods contain different forms of vitamin E, so variety ensures comprehensive coverage
• Include nuts as snacks: A small handful of almonds or sunflower seeds makes an excellent between-meal option

Who May Need More Vitamin E?

While most people get adequate vitamin E from their diet, certain groups may require extra attention:

• People with fat malabsorption disorders: Conditions like Crohn’s disease, cystic fibrosis, or liver disease can impair vitamin E absorption
• Premature infants: Born with low vitamin E stores, though formula is typically fortified
• Those with genetic abnormalities: Rare conditions affecting vitamin E transport
• Older adults: May have decreased absorption efficiency

If you have concerns about vitamin E status, consult with a healthcare provider who can assess your individual needs and recommend appropriate testing if necessary.

Can You Get Too Much Vitamin E?

Vitamin E from food sources is generally safe, and toxicity from dietary intake alone is extremely rare. However, high-dose vitamin E supplements may pose risks, particularly for individuals taking blood-thinning medications.

The upper tolerable limit for vitamin E from supplements is 1,000 mg (1,500 IU) per day for adults. Exceeding this amount may increase bleeding risk.

Always focus on obtaining vitamin E primarily from whole foods rather than supplements, and consult a healthcare professional before taking any vitamin E supplements, especially if you’re on medications.

Frequently Asked Questions About Vitamin E Foods

What food has the most vitamin E?

Wheat germ oil contains the highest concentration of vitamin E, with 20 mg (135% DV) per tablespoon. Among whole foods, sunflower seeds and almonds are the richest sources.

Can you get enough vitamin E without supplements?

Yes, most people can easily meet their vitamin E needs through diet alone by regularly consuming nuts, seeds, vegetable oils, leafy greens, and other vitamin E-rich foods.

Which vegetables have the most vitamin E?

Red sweet peppers contain the most vitamin E among vegetables, followed by turnip greens, beet greens, butternut squash, and mustard greens.

Do cooking methods affect vitamin E content?

Yes, vitamin E can be degraded by high heat, light, and oxygen exposure. Gentle cooking methods like steaming or quick sautéing help preserve vitamin E better than prolonged cooking at high temperatures.

Are raw or roasted nuts better for vitamin E?

Both raw and dry roasted nuts retain good amounts of vitamin E. However, nuts roasted in oil at high temperatures may have slightly lower vitamin E content due to oxidation.

How much vitamin E do I need daily?

The recommended dietary allowance (RDA) for adults is 15 mg of alpha-tocopherol per day. Pregnant women need the same amount, while breastfeeding women require 19 mg daily.

Building a Vitamin E-Rich Meal Plan

Incorporating vitamin E into your daily diet doesn’t require drastic changes. Here’s how a day of eating might look:

Breakfast: Oatmeal topped with sliced almonds and blackberries, plus a side of scrambled eggs

Snack: A small handful of sunflower seeds

Lunch: Spinach salad with red bell peppers, avocado, and grilled salmon, dressed with olive oil and lemon

Snack: Sliced mango

Dinner: Roasted butternut squash and broccoli with a sprinkle of pine nuts

This sample menu easily provides more than the daily recommended amount of vitamin E while offering a variety of other essential nutrients.

The Bottom Line

Vitamin E is a crucial nutrient that’s fortunately abundant in many delicious foods. From crunchy nuts and seeds to colorful vegetables and fruits, you have numerous options for meeting your daily vitamin E requirements.

The key is to eat a varied, balanced diet that includes multiple sources of vitamin E. Nuts and seeds make excellent snacks, vegetable oils can be used in cooking and dressings, seafood provides lean protein along with vitamin E, and vegetables and fruits round out your nutrient intake with fiber and additional antioxidants.

By regularly incorporating these 30+ vitamin E-rich foods into your meals, you’ll support your immune system, protect your cells from oxidative damage, and contribute to your overall health and wellness.

Remember that whole food sources are preferable to supplements for most people. If you have specific health conditions or concerns about your vitamin E status, discuss them with a qualified healthcare provider who can provide personalized guidance.

Sources:

• National Institutes of Health Office of Dietary Supplements – Vitamin E Fact Sheet for Health Professionals
• USDA FoodData Central
• PubMed Central – National Library of Medicine
• USDA National Agricultural Library