Foods High in Vitamin E: Top 30 per 100 g & per Serving

Highest in vitamin E per 100 g

30 of 297 ranked foods, most vitamin E first. % = share of the FDA Daily Value. n/r = not reported.

Most vitamin E per typical serving

The same foods ranked by what one typical USDA portion gives, which is what you eat.

Most vitamin E per 200 kcal

Nutrient density: vitamin E for the same 200 calories of each food.

Best by food group

The top three of each group per 100 g (rank within the group).

• Fruits

  1. 1. Avocados (raw, Florida): 2.7 mg
  2. 2. Blueberries (dried, sweetened): 2.4 mg
  3. 3. Avocado (raw): 2.1 mg

• Vegetables

  1. 1. Jalapeno peppers (raw): 3.6 mg
  2. 2. Turnip greens (raw): 2.9 mg
  3. 3. Spinach (cooked, boiled, drained, without salt): 2.1 mg

• Legumes

  1. 1. Peanut butter with omega-3 (creamy): 10 mg
  2. 2. Peanut butter (smooth style, without salt): 9.1 mg
  3. 3. Peanut butter (reduced sodium): 9.1 mg

• Nuts and Seeds

  1. 1. Sunflower seed kernels (dried): 35 mg
  2. 2. Almonds: 26 mg
  3. 3. Sunflower seed butter (without salt): 23 mg

• Grains

  1. 1. Flat noodles (crunchy, Chinese restaurant): 3.3 mg
  2. 2. Garlic bread (frozen): 1.2 mg
  3. 3. Oat bran (raw): 1 mg

• Dairy Foods

  1. 1. Butter oil (anhydrous): 2.8 mg
  2. 2. Egg yolk (raw): 2.6 mg
  3. 3. Salted butter: 2.3 mg

• Meats

  1. 1. Ground pork (84% lean / 16% fat, raw): 0.45 mg
  2. 2. Pork belly (raw): 0.39 mg
  3. 3. Beef (grass-fed, ground, raw): 0.35 mg

• Fish and Seafood

  1. 1. Shrimp (canned): 1.1 mg
  2. 2. Salmon (pink, cooked, dry heat): 0.48 mg
  3. 3. Tuna (yellowfin, fresh, cooked, dry heat): 0.29 mg

• Oils and Fats

  1. 1. Canola oil: 17 mg
  2. 2. Oil (corn, peanut, and olive): 15 mg
  3. 3. Olive oil (salad or cooking): 14 mg

Plant-based (vegan) sources

Fruit, vegetables, legumes, nuts and seeds, grains and oils with no animal ingredient, ranked among themselves per 100 g.

Concentrated forms (not ranked)

Flours, powders, concentrates, sugars and fortified foods with vitamin E, listed by value per 100 g but left out of the rankings above.

Which foods are ranked

• The 300 foods on CalorieExplorer with a reported vitamin E value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
• Only foods with more than 0 mg are ranked (297 foods); a food with no reported value is left out, never counted as 0.
• Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
• Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
• Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
• % DV = share of the FDA Daily Value for vitamin E, 15 mg a day for adults and children 4 and older.
• FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.

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