Vitamin E Rich Foods Chart
Vitamin E (alpha-tocopherol) per 100 g and per 100 kcal, ranked. Seeds, nuts and their oils lead per gram; the per-calorie column is where greens and some fruits catch up.
Upper limit for adults: 1,000 mg/day, which applies to supplements (National Academies, via NIH ODS).
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Sunflower oil (linoleic) | 41.1 mg | 4.6 mg | 274% DV |
| Sunflower seeds | 35.2 mg | 6.0 mg | 234% DV |
| Safflower oil (linoleic) | 34.1 mg | 3.9 mg | 227% DV |
| Grapeseed oil | 28.8 mg | 3.3 mg | 192% DV |
| Almonds | 25.6 mg | 4.4 mg | 171% DV |
| Sunflower seed butter | 22.9 mg | 3.7 mg | 153% DV |
| Corn oil | 22.6 mg | 2.6 mg | 151% DV |
| Canola oil | 17.3 mg | 2.0 mg | 115% DV |
| Almond butter | 16.7 mg | 2.7 mg | 111% DV |
| Peanut oil | 15.2 mg | 1.7 mg | 102% DV |
| Soybean oil | 12.2 mg | 1.4 mg | 81% DV |
| Granola | 11.1 mg | 2.3 mg | 74% DV |
| Pesto | 10.6 mg | 1.8 mg | 71% DV |
| Potato chips | 10.4 mg | 2.0 mg | 70% DV |
| Pine nuts | 9.3 mg | 1.4 mg | 62% DV |
| Peanut butter | 9.1 mg | 1.5 mg | 61% DV |
| Bagel (plain) | 7.5 mg | 2.8 mg | 50% DV |
| Brazil nuts | 5.7 mg | 0.9 mg | 38% DV |
| Plantain chips | 5.0 mg | 0.9 mg | 34% DV |
| Spirulina (dried) | 5.0 mg | 1.7 mg | 33% DV |
| Chocolate hazelnut spread | 5.0 mg | 0.9 mg | 33% DV |
| Peanuts (roasted) | 4.9 mg | 0.8 mg | 33% DV |
| Sriracha | 4.8 mg | 5.2 mg | 32% DV |
| Protein bar | 4.6 mg | 1.1 mg | 31% DV |
| Taro (cooked) | 2.9 mg | 2.1 mg | 20% DV |
| Pistachios | 2.9 mg | 0.5 mg | 19% DV |
| Trout (cooked) | 2.8 mg | 1.7 mg | 19% DV |
| Beef tallow | 2.7 mg | 0.3 mg | 18% DV |
| Whole wheat bread | 2.7 mg | 1.1 mg | 18% DV |
| Marinara sauce (jarred) | 2.4 mg | 4.7 mg | 16% DV |
Common questions
How much vitamin E do I need per day?
The FDA daily value and the RDA for ages 14 and up are 15 mg of alpha-tocopherol; 19 mg while breastfeeding (NIH ODS).
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (15 mg for this nutrient, 21 CFR 101.9).