Foods High in Vitamin E: Top Sources and Daily Needs

Q: How much vitamin E do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of vitamin E is around 11 mg per day for women, and around 13 mg per day for men. However, individual needs may vary based on age, sex, and other factors, as well as different country recommendations.

Vitamin E Foods high in vitamin E and how much you need · Fat soluble vitamins

Vitamin E is a fat-soluble antioxidant that plays a crucial role in protecting cells from damage caused by free radicals. It is a key nutrient that supports immune function, skin health, and acts as a powerful antioxidant in the body.

Women, a day

11 mg

Men, a day

13 mg

Upper limit a day

300 mg

Foods that have it

1,069

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, cranberry, dried, cranberry powder; rice cooking cream and almond butter have the most vitamin E per serving. Among animal foods, the most are in eel; beef tenderloin and egg, organic.

Plant sources

Foods highest in vitamin E

Ranked from 1,069 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Cranberry, dried, cranberry powder 18.8 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 171% of daily
2

Sunflower seed 12 mg

serving (30 g) · Nuts, seeds and dried fruits 109% of daily
3

Rice cooking cream 9.3 mg

serving (240 g) · Cream 85% of daily
4

Eel 8.8 mg

serving (110 g) · Fish 80% of daily
5

Almond butter 8.5 mg

serving (32 g) · Condiments 77% of daily
6

Sunflower oil 8.5 mg

tbsp (13.6 g) · Oils 77% of daily
7

Almond 7.9 mg

serving (30 g) · Nuts, seeds and dried fruits 72% of daily
8

Hazelnut oil 6.4 mg

tbsp (13.6 g) · Oils 58% of daily
9

Kale, fried 5.6 mg

serving (85 g) · Cooked vegetables 51% of daily
10

Almond oil 5.3 mg

tbsp (13.6 g) · Oils 48% of daily
11

Sea buckthorn juice 5 mg

serving (240 g) · Juices 46% of daily
12

Pesto sauce, herb sauce 5 mg

serving (63 g) · Condiments 45% of daily
13

Lamprey, smoked 4.4 mg

serving (55 g) · Fish products 40% of daily
14

Shrimp 4.4 mg

serving (110 g) · Crustaceans and molluscs 40% of daily
15

Cloudberry 4.1 mg

serving (140 g) · Berries 38% of daily
16

Lingonberry juice 3.7 mg

serving (240 g) · Juices 33% of daily
17

Aubergine, eggplant, fried 3.7 mg

serving (85 g) · Cooked vegetables 33% of daily
18

Almond flour 3.6 mg

serving (15 g) · Flour 33% of daily
19

Sweet pepper, baked 3.6 mg

serving (85 g) · Cooked vegetables 33% of daily
20

Rose hip 3.6 mg

serving (50 g) · Berries 32% of daily
21

Peanut butter 3.5 mg

serving (32 g) · Condiments 32% of daily
22

Powan, fried 3.4 mg

serving (85 g) · Fish 31% of daily
23

Wheat germ 3.3 mg

serving (15 g) · Flour 30% of daily
24

Crayfish 3.1 mg

serving (110 g) · Crustaceans and molluscs 29% of daily
25

Black currant 3.1 mg

serving (140 g) · Berries 28% of daily
26

Beef tenderloin, grilled 3 mg

serving (85 g) · Steaks and chops 27% of daily
27

Cranberry lingonberry juice 3 mg

serving (240 g) · Juices 27% of daily
28

Dandelion, leaf 2.9 mg

serving (85 g) · Vegetables 27% of daily
29

Salmon in oil, canned 2.9 mg

serving (85 g) · Fish products 26% of daily
30

Fish, Bream 2.9 mg

serving (110 g) · Fish 26% of daily
31

Beef sirloin steak, grilled 2.8 mg

serving (85 g) · Steaks and chops 26% of daily
32

Black currant juice 2.7 mg

serving (240 g) · Juice drink 24% of daily
33

Chicken, grilled 2.6 mg

serving (85 g) · Chicken and other birds 23% of daily
34

Chicken mince, fried 2.4 mg

serving (85 g) · Chicken and other birds 22% of daily
35

Turkey mince, fried 2.4 mg

serving (85 g) · Chicken and other birds 22% of daily
36

Cooking fat, average 2.4 mg

serving (15 g) · Cooking and industrial fat 22% of daily
37

Squid 2.3 mg

serving (110 g) · Crustaceans and molluscs 21% of daily
38

Mayonnaise, 80% fat 2.3 mg

serving (15 g) · Salad dressings and mayonnaises 21% of daily
39

Chicken nuggets, deep-fried, lactose-free 2.3 mg

serving (85 g) · Poultry dishes 21% of daily
40

Roe paste 1.9 mg

serving (15 g) · Fish products 17% of daily
41

Croissant, home-made 1.9 mg

serving (55 g) · Savoury bakery 17% of daily
42

Nut, chili nut 1.8 mg

serving (30 g) · Savoury snacks 17% of daily
43

French fries, deep-fried 1.8 mg

serving (70 g) · Fried potatoes, French fries 16% of daily
44

Hare, grilled/fried 1.8 mg

serving (85 g) · Steaks and chops 16% of daily
45

Taro leaves 1.7 mg

serving (85 g) · Vegetables 16% of daily
46

Egg, organic, fried 1.7 mg

large (50 g) · Egg 16% of daily
47

Popcorn, cooking oil 1.7 mg

serving (30 g) · Savoury snacks 15% of daily
48

Swiss chard 1.6 mg

serving (85 g) · Vegetables 15% of daily
49

Tomato juice 1.6 mg

cup (240 g) · Vegetable juices 14% of daily
50

Potato wedges, oven-baked 1.6 mg

serving (110 g) · Fried potatoes, French fries 14% of daily

1

Cranberry, dried, cranberry powder 18.8 mg

1/4 cup (40 g) · Nuts, seeds and dried fruits 171% of daily
2

Sunflower seed 12 mg

serving (30 g) · Nuts, seeds and dried fruits 109% of daily
3

Rice cooking cream 9.3 mg

serving (240 g) · Cream 85% of daily
4

Almond butter 8.5 mg

serving (32 g) · Condiments 77% of daily
5

Sunflower oil 8.5 mg

tbsp (13.6 g) · Oils 77% of daily
6

Almond 7.9 mg

serving (30 g) · Nuts, seeds and dried fruits 72% of daily
7

Hazelnut oil 6.4 mg

tbsp (13.6 g) · Oils 58% of daily
8

Kale, fried 5.6 mg

serving (85 g) · Cooked vegetables 51% of daily
9

Almond oil 5.3 mg

tbsp (13.6 g) · Oils 48% of daily
10

Sea buckthorn juice 5 mg

serving (240 g) · Juices 46% of daily
11

Cloudberry 4.1 mg

serving (140 g) · Berries 38% of daily
12

Lingonberry juice 3.7 mg

serving (240 g) · Juices 33% of daily
13

Aubergine, eggplant, fried 3.7 mg

serving (85 g) · Cooked vegetables 33% of daily
14

Almond flour 3.6 mg

serving (15 g) · Flour 33% of daily
15

Sweet pepper, baked 3.6 mg

serving (85 g) · Cooked vegetables 33% of daily
16

Rose hip 3.6 mg

serving (50 g) · Berries 32% of daily
17

Peanut butter 3.5 mg

serving (32 g) · Condiments 32% of daily
18

Wheat germ 3.3 mg

serving (15 g) · Flour 30% of daily
19

Black currant 3.1 mg

serving (140 g) · Berries 28% of daily
20

Cranberry lingonberry juice 3 mg

serving (240 g) · Juices 27% of daily
21

Dandelion, leaf 2.9 mg

serving (85 g) · Vegetables 27% of daily
22

Black currant juice 2.7 mg

serving (240 g) · Juice drink 24% of daily
23

Mayonnaise, vegan 1.9 mg

tbsp (15 g) · Salad dressings and mayonnaises 18% of daily
24

French fries, deep-fried 1.8 mg

serving (70 g) · Fried potatoes, French fries 16% of daily
25

Taro leaves 1.7 mg

serving (85 g) · Vegetables 16% of daily
26

Popcorn, cooking oil 1.7 mg

serving (30 g) · Savoury snacks 15% of daily
27

Swiss chard 1.6 mg

serving (85 g) · Vegetables 15% of daily
28

Tomato juice 1.6 mg

cup (240 g) · Vegetable juices 14% of daily
29

Potato wedges, oven-baked 1.6 mg

serving (110 g) · Fried potatoes, French fries 14% of daily
30

Pasta, wheat germ pasta 1.5 mg

serving (55 g) · Pasta 13% of daily
31

Quinoa, cooked 1.4 mg

serving (140 g) · Rice 12% of daily
32

Cooking cream, soy, 14% fat 1.3 mg

serving (15 g) · Cream 12% of daily
33

Plum 1.2 mg

serving (140 g) · Fruits 11% of daily
34

Avocado 1 mg

serving (50 g) · Fruits 9% of daily
35

Guava 1 mg

serving (140 g) · Fruits 9% of daily
36

Chickpea, dried 1 mg

serving (35 g) · Pulses 9% of daily
37

Tomato, crushed, canned 0.86 mg

serving (130 g) · Canned vegetables 8% of daily
38

Bamboo shoots, canned 0.82 mg

serving (130 g) · Canned vegetables 7% of daily
39

Banana, deep-fried 0.73 mg

serving (30 g) · Fruit and berry dishes other than pies 7% of daily
40

Spice paste, curry paste, mild, tikka masala 0.7 mg

serving (30 g) · Condiments 6% of daily
41

Edamame, frozen 0.65 mg

serving (90 g) · Pulses 6% of daily
42

Rye macaroni 0.58 mg

serving (55 g) · Pasta 5% of daily
43

Olive, green 0.57 mg

serving (15 g) · Canned vegetables 5% of daily
44

Matcha 0.56 mg

serving (2 g) · Tea 5% of daily
45

Wheat whole, boiled 0.56 mg

serving (140 g) · Rice 5% of daily
46

Macaroni, whole wheat 0.55 mg

serving (55 g) · Pasta 5% of daily
47

Amaranth flakes 0.48 mg

serving (40 g) · Flour 4% of daily
48

Sugar snap pea 0.45 mg

serving (90 g) · Pulses 4% of daily
49

Soy product, soured, 2% fat, calcium 0.41 mg

serving (170 g) · Yoghurt 4% of daily
50

Coconut milk 0.36 mg

serving (240 g) · Vegetable juices 3% of daily

Learn about vitamin E

What does vitamin E do for the body?

Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals. It also plays a role in immune function and skin health.

How much vitamin E do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of vitamin E is around 11 mg per day for women, and around 13 mg per day for men. However, individual needs may vary based on age, sex, and other factors, as well as different country recommendations.

What are the health benefits of vitamin E?

Vitamin E, specifically alpha-tocopherol, is known for its antioxidant properties, which help protect cells from damage caused by free radicals. It also supports immune function and skin health.

What are the potential health risks associated with vitamin E?

While vitamin E is generally safe for most people when taken within recommended dietary allowances, consuming high doses of vitamin E supplements may increase the risk of bleeding and impair blood clotting. It is important to consult with a healthcare professional before taking vitamin E supplements, especially if you have existing health conditions or are taking other medications.

Can vitamin E be harmful?

Consuming high doses of vitamin E over a long period of time may increase the risk of bleeding, especially in individuals with certain health conditions or those taking blood-thinning medications. It's important to stay within the recommended daily allowance for vitamin E and consult with a healthcare professional before taking supplements.

What if your vitamin E is low?

Low levels of vitamin E might be difficult to detect initially, as symptoms may not be apparent in the early stages. However, over time, deficiencies can lead to symptoms such as muscle weakness and neurological issues. To ensure adequate intake of vitamin E, include foods such as nuts, seeds, and leafy green vegetables in your diet. If necessary, consider a supplement, but only if advised by a healthcare professional.

How do vegans get their vitamin E intake?

Vegans can get their vitamin E intake from a variety of plant-based sources. Foods such as almonds, sunflower seeds, spinach, broccoli, and avocados are rich in vitamin E. Alternatively, they can also consider incorporating fortified foods and supplements into their diet to ensure they meet their vitamin E needs.

How much vitamin E do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily vitamin E

11 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

Related nutrients

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