Fruits High in Vitamin E: Top 30 per 100 g & per Serving
Per 100 g, the fruits highest in vitamin E are Avocados (raw, Florida) (2.7 mg, 18% DV), Blueberries (dried, sweetened) (2.4 mg, 16% DV) and Avocado (raw) (2.1 mg, 14% DV). Per typical serving, Avocados (raw, Florida) gives the most: 1 fruit without skin and seeds (304 g) has 8.1 mg (54% DV). 7 of the 64 fruits ranked are a good source (10% DV or more) in a typical serving; 5 reach 20% DV, the FDA bar for “high in”.
Highest in vitamin E per 100 g
30 of 64 ranked fruits, most vitamin E first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Avocados (raw, Florida) | 2.7 mg18% DV | 1 fruit without skin and seeds304 g | 8.1 mg54% DV | 4.4 mg |
| 2 | Blueberries (dried, sweetened) | 2.4 mg16% DV | 1/4 cup40 g | 0.94 mg6% DV | 1.5 mg |
| 3 | Avocado (raw) | 2.1 mg14% DV | 1 avocado201 g | 4.2 mg28% DV | 2.6 mg |
| 4 | Avocados (raw, California) | 2 mg13% DV | 1 fruit136 g | 2.7 mg18% DV | 2.4 mg |
| 5 | Blueberries (canned, light syrup, drained) | 1.4 mg9% DV | 1 cup244 g | 3.4 mg22% DV | 3.1 mg |
| 6 | Cranberry juice (unsweetened) | 1.2 mg8% DV | 1 cup253 g | 3 mg20% DV | 5.2 mg |
| 7 | Mango (raw) | 0.9 mg6% DV | 1 fruit without refuse336 g | 3 mg20% DV | 3 mg |
| 8 | Apricots (raw) | 0.89 mg6% DV | 1 apricot35 g | 0.31 mg2% DV | 3.7 mg |
| 9 | Pomegranates (raw) | 0.6 mg4% DV | 1 pomegranate282 g | 1.7 mg11% DV | 1.4 mg |
| 10 | Blueberries (raw) | 0.57 mg4% DV | 50 berries68 g | 0.39 mg3% DV | 2 mg |
| 11 | Apples (dried, sulfured, uncooked) | 0.53 mg4% DV | 1 cup86 g | 0.46 mg3% DV | 0.44 mg |
| 12 | Pomegranate juice (bottled) | 0.38 mg3% DV | 1 cup249 g | 0.95 mg6% DV | 1.4 mg |
| 13 | Papayas (raw) | 0.3 mg2% DV | 1 fruit157 g | 0.47 mg3% DV | 1.4 mg |
| 14 | Strawberries (raw) | 0.29 mg2% DV | 1 extra large27 g | 0.08 mg1% DV | 1.8 mg |
| 15 | Plums (raw) | 0.26 mg2% DV | 1 fruit66 g | 0.17 mg1% DV | 1.1 mg |
| 16 | Lemon peel (raw) | 0.25 mg2% DV | 1 tbsp6 g | 0.02 mg<1% DV | 1.1 mg |
| 16 | Orange peel (raw) | 0.25 mg2% DV | 1 tbsp6 g | 0.02 mg<1% DV | 0.52 mg |
| 18 | Lemon juice from concentrate (canned or bottled) | 0.23 mg2% DV | 1 cup244 g | 0.56 mg4% DV | 2.7 mg |
| 18 | Strawberries (frozen, sweetened, sliced) | 0.23 mg2% DV | 1 cup255 g | 0.59 mg4% DV | 0.48 mg |
| 20 | Grapefruit juice (white, raw) | 0.22 mg1% DV | 1 fruit yields196 g | 0.43 mg3% DV | 1.1 mg |
| 20 | Lime juice (raw) | 0.22 mg1% DV | 1 lime yields44 g | 0.1 mg1% DV | 1.8 mg |
| 20 | Limes (raw) | 0.22 mg1% DV | 1 fruit67 g | 0.15 mg1% DV | 1.5 mg |
| 23 | Grapefruit juice (pink or red, with added calcium) | 0.2 mg1% DV | 1 cup252 g | 0.5 mg3% DV | 1 mg |
| 23 | Tangerines (mandarin oranges, raw) | 0.2 mg1% DV | 1 medium88 g | 0.18 mg1% DV | 0.75 mg |
| 25 | Strawberries (canned, heavy syrup pack, solids and liquids) | 0.19 mg1% DV | 1 cup254 g | 0.48 mg3% DV | 0.41 mg |
| 26 | Apples (raw, golden delicious, with skin) | 0.18 mg1% DV | 1 medium169 g | 0.3 mg2% DV | 0.63 mg |
| 26 | Apple (raw, with skin) | 0.18 mg1% DV | 1 medium182 g | 0.33 mg2% DV | 0.69 mg |
| 26 | Orange (raw) | 0.18 mg1% DV | 1 large184 g | 0.33 mg2% DV | 0.77 mg |
| 26 | Oranges (raw, Florida) | 0.18 mg1% DV | 1 fruit141 g | 0.25 mg2% DV | 0.78 mg |
| 30 | Lemon juice (raw) | 0.15 mg1% DV | 1 lemon yields48 g | 0.07 mg<1% DV | 1.4 mg |
Most vitamin E per typical serving
The same fruits ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Avocados (raw, Florida) | 2.7 mg18% DV | 1 fruit without skin and seeds304 g | 8.1 mg54% DV | 4.4 mg |
| 2 | Avocado (raw) | 2.1 mg14% DV | 1 avocado201 g | 4.2 mg28% DV | 2.6 mg |
| 3 | Blueberries (canned, light syrup, drained) | 1.4 mg9% DV | 1 cup244 g | 3.4 mg22% DV | 3.1 mg |
| 4 | Cranberry juice (unsweetened) | 1.2 mg8% DV | 1 cup253 g | 3 mg20% DV | 5.2 mg |
| 5 | Mango (raw) | 0.9 mg6% DV | 1 fruit without refuse336 g | 3 mg20% DV | 3 mg |
| 6 | Avocados (raw, California) | 2 mg13% DV | 1 fruit136 g | 2.7 mg18% DV | 2.4 mg |
| 7 | Pomegranates (raw) | 0.6 mg4% DV | 1 pomegranate282 g | 1.7 mg11% DV | 1.4 mg |
| 8 | Pomegranate juice (bottled) | 0.38 mg3% DV | 1 cup249 g | 0.95 mg6% DV | 1.4 mg |
| 9 | Blueberries (dried, sweetened) | 2.4 mg16% DV | 1/4 cup40 g | 0.94 mg6% DV | 1.5 mg |
| 10 | Strawberries (frozen, sweetened, sliced) | 0.23 mg2% DV | 1 cup255 g | 0.59 mg4% DV | 0.48 mg |
| 11 | Lemon juice from concentrate (canned or bottled) | 0.23 mg2% DV | 1 cup244 g | 0.56 mg4% DV | 2.7 mg |
| 12 | Grapefruit juice (pink or red, with added calcium) | 0.2 mg1% DV | 1 cup252 g | 0.5 mg3% DV | 1 mg |
| 13 | Strawberries (canned, heavy syrup pack, solids and liquids) | 0.19 mg1% DV | 1 cup254 g | 0.48 mg3% DV | 0.41 mg |
| 14 | Papayas (raw) | 0.3 mg2% DV | 1 fruit157 g | 0.47 mg3% DV | 1.4 mg |
| 15 | Apples (dried, sulfured, uncooked) | 0.53 mg4% DV | 1 cup86 g | 0.46 mg3% DV | 0.44 mg |
Most vitamin E per 200 kcal
Nutrient density: vitamin E for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Cranberry juice (unsweetened) | 1.2 mg8% DV | 1 cup253 g | 3 mg20% DV | 5.2 mg |
| 2 | Avocados (raw, Florida) | 2.7 mg18% DV | 1 fruit without skin and seeds304 g | 8.1 mg54% DV | 4.4 mg |
| 3 | Apricots (raw) | 0.89 mg6% DV | 1 apricot35 g | 0.31 mg2% DV | 3.7 mg |
| 4 | Blueberries (canned, light syrup, drained) | 1.4 mg9% DV | 1 cup244 g | 3.4 mg22% DV | 3.1 mg |
| 5 | Mango (raw) | 0.9 mg6% DV | 1 fruit without refuse336 g | 3 mg20% DV | 3 mg |
| 6 | Lemon juice from concentrate (canned or bottled) | 0.23 mg2% DV | 1 cup244 g | 0.56 mg4% DV | 2.7 mg |
| 7 | Avocado (raw) | 2.1 mg14% DV | 1 avocado201 g | 4.2 mg28% DV | 2.6 mg |
| 8 | Avocados (raw, California) | 2 mg13% DV | 1 fruit136 g | 2.7 mg18% DV | 2.4 mg |
| 9 | Blueberries (raw) | 0.57 mg4% DV | 50 berries68 g | 0.39 mg3% DV | 2 mg |
| 10 | Strawberries (raw) | 0.29 mg2% DV | 1 extra large27 g | 0.08 mg1% DV | 1.8 mg |
| 11 | Lime juice (raw) | 0.22 mg1% DV | 1 lime yields44 g | 0.1 mg1% DV | 1.8 mg |
| 12 | Blueberries (dried, sweetened) | 2.4 mg16% DV | 1/4 cup40 g | 0.94 mg6% DV | 1.5 mg |
| 13 | Limes (raw) | 0.22 mg1% DV | 1 fruit67 g | 0.15 mg1% DV | 1.5 mg |
| 14 | Pomegranates (raw) | 0.6 mg4% DV | 1 pomegranate282 g | 1.7 mg11% DV | 1.4 mg |
| 15 | Pomegranate juice (bottled) | 0.38 mg3% DV | 1 cup249 g | 0.95 mg6% DV | 1.4 mg |
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.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Raspberry juice concentrate | 0.06 mg<1% DV | 100 g | 0.06 mg<1% DV | 0.05 mg |
| Pineapple juice (frozen concentrate, unsweetened, undiluted) | 0.03 mg<1% DV | 1 can216 g | 0.06 mg<1% DV | 0.03 mg |
Which foods are ranked
- The 64 fruits 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 (64 fruits); 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.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.