Vitamin E Foods List 19 Foods in PDF

Vitamin E Foods List: 19 Everyday Sources

Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage, supports immune function, and keeps skin and blood vessels healthy. Real deficiency is rare in people without malabsorption issues, but most Americans still fall short of the recommended daily intake according to NHANES data.

Nuts, seeds, and plant oils do most of the heavy lifting. Below is a practical list of 19 vitamin E-rich foods with amounts per serving, plus the RDA table you actually need.

What’s on This Page

• Vitamin E RDA and upper limit
• The 19 highest-vitamin E foods
• What vitamin E does in the body
• Who is at risk of deficiency
• Supplements: cautions and cases
• Printable summary table
• FAQ

How Much Vitamin E You Need Per Day

The NIH Office of Dietary Supplements sets the following targets for alpha-tocopherol, the biologically active form.

The 19 Foods Highest in Vitamin E

Values reflect USDA FoodData Central entries and cover a reasonable serving. Numbers are in milligrams (mg) of alpha-tocopherol.

1. Wheat germ oil, 1 tbsp: 20.3 mg

The single highest source, though rarely a pantry staple. A little goes on salads or into smoothies.

2. Sunflower seeds, 1 oz: 7.4 mg

Roughly half a day’s needs in a small handful. Also delivers magnesium, selenium, and plant protein.

3. Almonds, 1 oz: 6.8 mg

About 45 percent of the RDA. Almond butter counts too, roughly 3 to 4 mg per two tablespoons.

4. Hazelnuts, 1 oz: 4.3 mg

Underrated. Chop over yogurt or grain bowls.

5. Dried apricots, 1/2 cup: 3.0 mg

Rare among fruits for delivering meaningful vitamin E. Also rich in potassium and iron.

6. Peanut butter, 2 tbsp: 2.9 mg

Convenient, kid-friendly, and roughly 20 percent of an adult’s RDA.

7. Butternut squash, 1 cup cooked: 2.6 mg

A winter staple. Roasts well, pairs with olive oil for even more vitamin E.

8. Mamey sapote, 100 g: 2.1 mg

Tropical fruit sold at specialty markets. Sweet, creamy, and unusually rich in vitamin E.

9. Avocado, 1/2 fruit: 2.1 mg

A reliable everyday source, plus healthy fat that helps you absorb the vitamin E itself.

10. Peanuts, 1 oz: 2.0 mg

Same family as peanut butter, similar profile. Roasted or dry-roasted, unsalted preferred.

For more on this topic, check out our guide on vitamin a foods list.

11. Rainbow trout, 3 oz cooked: 2.0 mg

One of the few fish that contributes meaningfully. Also brings omega-3s.

12. Swiss chard, 1/2 cup cooked: 1.9 mg

Sauteed with olive oil and garlic makes a fast side dish.

13. Cooked spinach, 1/2 cup: 1.9 mg

Cooking concentrates the greens and improves fat-soluble vitamin uptake.

14. Shrimp, 3 oz cooked: 1.9 mg

Lean protein plus vitamin E, iodine, and selenium.

15. Eggs, 2 large: 1.9 mg

Vitamin E lives in the yolk. Whole eggs are the source, not egg whites.

16. Olive oil, 1 tbsp: 1.9 mg

A drizzle on salads, roasted vegetables, or bread. Extra virgin retains the most vitamin E.

17. Salmon, 3 oz cooked: 1.8 mg

Not as high as some plant sources but still a contributor, alongside omega-3s and vitamin D.

18. Cooked broccoli, 1/2 cup: 1.2 mg

Modest per serving but easy to double or triple in a stir-fry.

19. Kiwi, 1 fruit: 1.1 mg

Bonus vitamin C alongside the E. Two kiwis with breakfast is a solid start.

What Vitamin E Actually Does

Vitamin E’s main job is antioxidant protection of cell membranes and lipids (fats) in the bloodstream. Practical roles include:

• Cellular defense. Neutralizes free radicals that would otherwise damage cell walls.
• Immune function. Supports T-cell activity, especially in older adults.
• Skin barrier. Helps skin retain moisture and resist UV-induced oxidative stress.
• Blood vessel health. Protects LDL cholesterol particles from oxidation, though this hasn’t translated into supplement benefit for heart disease in large trials.

Who’s at Risk of Deficiency

Vitamin E deficiency in otherwise healthy adults is rare. Higher-risk groups include:

• People with fat-malabsorption conditions (cystic fibrosis, Crohn’s disease, chronic pancreatitis, cholestatic liver disease)
• Premature infants
• People with rare inherited disorders (abetalipoproteinemia, ataxia with vitamin E deficiency)

Symptoms show up as nerve and muscle problems, retinopathy, and weakened immunity. If you have a malabsorption condition, your doctor may check your vitamin E level.

Supplements: Where the Story Gets Complicated

Vitamin E was once heavily promoted for heart disease and cancer prevention. Large trials have not backed that up. In fact:

• The SELECT trial (Klein 2011) found that men taking 400 IU per day of vitamin E had a small but significant increase in prostate cancer risk over long-term follow-up.
• A meta-analysis (Miller 2005) linked high-dose vitamin E supplementation (400 IU per day and up) to a small increase in all-cause mortality.
• Vitamin E can increase bleeding risk, especially in people on warfarin, DOACs, aspirin, or before surgery.

The takeaway: get vitamin E from food. Supplements are only appropriate for specific medical situations under a clinician’s care.

Printable Vitamin E Foods Summary

FAQ

How much vitamin E do I need per day?

Teens and adults need 15 mg of alpha-tocopherol daily. Breastfeeding pushes it to 19 mg. A handful of almonds and a tablespoon of olive oil already deliver more than half.

Is it safe to take a vitamin E supplement?

For most healthy adults, food is safer and effective. Long-term supplementation above 400 IU per day has been linked with bleeding risk and (in the SELECT trial) a small increase in prostate cancer in men. Take supplements only with a clinician’s guidance.

Does topical vitamin E oil help skin?

Vitamin E is a common ingredient in moisturizers because it’s a mild antioxidant. Evidence for dramatic scar reduction is weak; some people even develop contact dermatitis. Skip aggressive over-the-counter claims.

Does cooking destroy vitamin E?

Some. Heat and light degrade vitamin E over time, especially in oils exposed to repeated heating. Store oils in dark bottles, avoid deep-frying with vitamin E-rich oils, and use fresh nuts.

Do I need to eat vitamin E with fat?

Yes. Vitamin E is fat-soluble, so absorption is better with a meal that contains some fat. Most vitamin E-rich foods (nuts, seeds, avocado) come with fat built in.

What’s the difference between IU and mg?

Older supplement labels use IU (international units). One mg of natural alpha-tocopherol equals about 1.49 IU; synthetic (dl-alpha-tocopherol) equals about 2.22 IU. Modern nutrition labels report in mg.

Does vitamin E prevent cancer or heart disease?

Not from supplements. Large randomized trials, including the Women’s Health Study and SELECT, have failed to show meaningful prevention benefits and in some cases showed harm. A vitamin E-rich diet (nuts, seeds, greens, olive oil) is still associated with better outcomes, but the vitamin travels with a lot of other beneficial nutrients.

Related Reading

• Vitamin A Foods List
• Vitamin C Foods List
• Vitamin D Foods List
• Omega-3 Foods List
• Antioxidant-Rich Foods