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

Per 100 g, the vegetables highest in vitamin E are Jalapeno peppers (raw) (3.6 mg, 24% DV), Turnip greens (raw) (2.9 mg, 19% DV) and Spinach (cooked, boiled, drained, without salt) (2.1 mg, 14% DV). Per typical serving, Sweet potato (canned, mashed) gives the most: 1 can (496 g) has 5.4 mg (36% DV). 20 of the 91 vegetables 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 91 ranked vegetables, most vitamin E first. % = share of the FDA Daily Value. n/r = not reported.

Vegetables High in Vitamin E: Top 30 per 100 g & per Serving: ranked per 100 g
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Jalapeno peppers (raw)	3.6 mg24% DV	1 cup90 g	3.2 mg21% DV	25 mg
2	Turnip greens (raw)	2.9 mg19% DV	1 cup55 g	1.6 mg10% DV	18 mg
3	Spinach (cooked, boiled, drained, without salt)	2.1 mg14% DV	1 cup180 g	3.7 mg25% DV	18 mg
4	Grape leaves (raw)	2 mg13% DV	1 cup14 g	0.28 mg2% DV	4.3 mg
5	Kale (cooked, boiled, drained, without salt)	1.6 mg11% DV	1 cup118 g	1.9 mg13% DV	8.9 mg
6	Broccoli (cooked, boiled, drained, with salt)	1.5 mg10% DV	1 stalk180 g	2.6 mg17% DV	8.3 mg
6	Broccoli (cooked, boiled, drained, without salt)	1.5 mg10% DV	1 stalk180 g	2.6 mg17% DV	8.3 mg
8	Winter squash (butternut, raw)	1.4 mg10% DV	1 cup140 g	2 mg13% DV	6.4 mg
9	Broccoli (frozen, chopped, cooked, boiled, drained, with salt)	1.3 mg9% DV	1 cup184 g	2.4 mg16% DV	9.4 mg
9	Broccoli (frozen, spears, cooked, boiled, drained, with salt)	1.3 mg9% DV	1/2 cup92 g	1.2 mg8% DV	9.4 mg
11	Winter squash (butternut, cooked, baked, without salt)	1.3 mg9% DV	1 cup205 g	2.6 mg18% DV	6.5 mg
12	Broccoli (frozen, chopped, unprepared)	1.2 mg8% DV	1 cup156 g	1.9 mg13% DV	9.4 mg
13	Fava beans (in pod, raw)	1.2 mg8% DV	1 cup126 g	1.5 mg10% DV	2.6 mg
13	Carrot juice (canned)	1.2 mg8% DV	1 cup236 g	2.7 mg18% DV	5.8 mg
15	Sweet potato (canned, syrup pack, drained solids)	1.2 mg8% DV	1 cup196 g	2.3 mg15% DV	2.1 mg
16	Sweet potato (canned, mashed)	1.1 mg7% DV	1 can496 g	5.4 mg36% DV	2.2 mg
17	Pumpkin (raw)	1.1 mg7% DV	1 cup116 g	1.2 mg8% DV	8.2 mg
18	Vegetable juice cocktail (canned)	1 mg7% DV	1 cup253 g	2.6 mg17% DV	9.3 mg
19	Sweet potato (canned, vacuum pack)	1 mg7% DV	1 cup255 g	2.6 mg17% DV	2.2 mg
20	Sweet potato (canned, syrup pack, solids and liquids)	0.94 mg6% DV	1 cup228 g	2.1 mg14% DV	2.1 mg
20	Sweet potato (cooked, boiled, without skin)	0.94 mg6% DV	1 medium151 g	1.4 mg9% DV	2.5 mg
22	Leeks (raw)	0.92 mg6% DV	1 leek89 g	0.82 mg5% DV	3 mg
23	Carrots (canned, no salt added, drained solids)	0.74 mg5% DV	1 can284 g	2.1 mg14% DV	5.9 mg
23	Carrots (canned, regular pack, drained solids)	0.74 mg5% DV	1 can284 g	2.1 mg14% DV	5.9 mg
25	Carrots (canned, no salt added, solids and liquids)	0.73 mg5% DV	1 can454 g	3.3 mg22% DV	6.3 mg
25	Carrots (canned, regular pack, solids and liquids)	0.73 mg5% DV	1 can454 g	3.3 mg22% DV	6.3 mg
27	Sweet potato (baked in skin, without salt)	0.71 mg5% DV	1 medium114 g	0.81 mg5% DV	1.6 mg
28	Banana pepper (raw)	0.69 mg5% DV	1 medium46 g	0.32 mg2% DV	5.1 mg
28	Hot chili peppers (green, raw)	0.69 mg5% DV	1 pepper45 g	0.31 mg2% DV	3.5 mg
28	Hot chili peppers (red, raw)	0.69 mg5% DV	1 pepper45 g	0.31 mg2% DV	3.5 mg

Top 10 vegetables by vitamin E per 100 g. Bars are per 100 g; same values as the table.

Most vitamin E per typical serving

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

Vegetables High in Vitamin E: Top 30 per 100 g & per Serving: ranked per typical serving
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Sweet potato (canned, mashed)	1.1 mg7% DV	1 can496 g	5.4 mg36% DV	2.2 mg
2	Spinach (cooked, boiled, drained, without salt)	2.1 mg14% DV	1 cup180 g	3.7 mg25% DV	18 mg
3	Carrots (canned, no salt added, solids and liquids)	0.73 mg5% DV	1 can454 g	3.3 mg22% DV	6.3 mg
3	Carrots (canned, regular pack, solids and liquids)	0.73 mg5% DV	1 can454 g	3.3 mg22% DV	6.3 mg
5	Jalapeno peppers (raw)	3.6 mg24% DV	1 cup90 g	3.2 mg21% DV	25 mg
6	Carrot juice (canned)	1.2 mg8% DV	1 cup236 g	2.7 mg18% DV	5.8 mg
7	Winter squash (butternut, cooked, baked, without salt)	1.3 mg9% DV	1 cup205 g	2.6 mg18% DV	6.5 mg
8	Broccoli (cooked, boiled, drained, with salt)	1.5 mg10% DV	1 stalk180 g	2.6 mg17% DV	8.3 mg
8	Broccoli (cooked, boiled, drained, without salt)	1.5 mg10% DV	1 stalk180 g	2.6 mg17% DV	8.3 mg
10	Vegetable juice cocktail (canned)	1 mg7% DV	1 cup253 g	2.6 mg17% DV	9.3 mg
11	Sweet potato (canned, vacuum pack)	1 mg7% DV	1 cup255 g	2.6 mg17% DV	2.2 mg
12	Broccoli (frozen, chopped, cooked, boiled, drained, with salt)	1.3 mg9% DV	1 cup184 g	2.4 mg16% DV	9.4 mg
13	Sweet potato (canned, syrup pack, drained solids)	1.2 mg8% DV	1 cup196 g	2.3 mg15% DV	2.1 mg
14	Sweet potato (canned, syrup pack, solids and liquids)	0.94 mg6% DV	1 cup228 g	2.1 mg14% DV	2.1 mg
15	Carrots (canned, no salt added, drained solids)	0.74 mg5% DV	1 can284 g	2.1 mg14% DV	5.9 mg

Most vitamin E per 200 kcal

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

Vegetables High in Vitamin E: Top 30 per 100 g & per Serving: ranked per 200 kcal
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Jalapeno peppers (raw)	3.6 mg24% DV	1 cup90 g	3.2 mg21% DV	25 mg
2	Spinach (cooked, boiled, drained, without salt)	2.1 mg14% DV	1 cup180 g	3.7 mg25% DV	18 mg
3	Turnip greens (raw)	2.9 mg19% DV	1 cup55 g	1.6 mg10% DV	18 mg
4	Broccoli (frozen, chopped, cooked, boiled, drained, with salt)	1.3 mg9% DV	1 cup184 g	2.4 mg16% DV	9.4 mg
4	Broccoli (frozen, spears, cooked, boiled, drained, with salt)	1.3 mg9% DV	1/2 cup92 g	1.2 mg8% DV	9.4 mg
6	Broccoli (frozen, chopped, unprepared)	1.2 mg8% DV	1 cup156 g	1.9 mg13% DV	9.4 mg
7	Vegetable juice cocktail (canned)	1 mg7% DV	1 cup253 g	2.6 mg17% DV	9.3 mg
8	Kale (cooked, boiled, drained, without salt)	1.6 mg11% DV	1 cup118 g	1.9 mg13% DV	8.9 mg
9	Broccoli (cooked, boiled, drained, with salt)	1.5 mg10% DV	1 stalk180 g	2.6 mg17% DV	8.3 mg
9	Broccoli (cooked, boiled, drained, without salt)	1.5 mg10% DV	1 stalk180 g	2.6 mg17% DV	8.3 mg
11	Pumpkin (raw)	1.1 mg7% DV	1 cup116 g	1.2 mg8% DV	8.2 mg
12	Winter squash (butternut, cooked, baked, without salt)	1.3 mg9% DV	1 cup205 g	2.6 mg18% DV	6.5 mg
13	Winter squash (butternut, raw)	1.4 mg10% DV	1 cup140 g	2 mg13% DV	6.4 mg
14	Carrots (canned, no salt added, solids and liquids)	0.73 mg5% DV	1 can454 g	3.3 mg22% DV	6.3 mg
14	Carrots (canned, regular pack, solids and liquids)	0.73 mg5% DV	1 can454 g	3.3 mg22% DV	6.3 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.

Vegetables High in Vitamin E: Top 30 per 100 g & per Serving: concentrated forms
Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
Carrot (dehydrated)	5.5 mg36% DV	1 cup74 g	4 mg27% DV	3.2 mg
Onions (dehydrated flakes)	0.18 mg1% DV	1 tbsp5 g	0.01 mg<1% DV	0.1 mg

Which foods are ranked

The 92 vegetables 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 (91 vegetables); 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 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.

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