Foods high in vitamin E (per serving)

100 whole foods ranked by vitamin E per common serving, from USDA FoodData Central. Seeds, sunflower seed kernels leads with 10.3 mg per 1 oz (69% of the Daily Value), followed by Avocados, raw (8.09 mg) and Nuts, almonds (7.36 mg).

Vitamin E (alpha-tocopherol) is a fat-soluble antioxidant that protects cell membranes. The Daily Value is 15 mg. Sunflower seeds, almonds, hazelnuts, vegetable oils and leafy greens are the main sources.

Top 10 at a glance

Top 10 foods highest in vitamin E

Seeds, sunflower seed kernels (oil roasted, without salt)1 oz (28 g) · 168 kcal10.3 mg69% DV
Avocados, raw (Florida)1 fruit without skin and seeds (304 g) · 365 kcal8.09 mg54% DV
Nuts, almonds (oil roasted, without salt added)1 oz (22 whole kernels) (28 g) · 172 kcal7.36 mg49% DV
Seeds, sunflower seed butter (without salt)2 tbsp (32 g) · 197 kcal7.33 mg49% DV
Fish, fish sticks (frozen, prepared)3 oz (85 g) · 235 kcal5.85 mg39% DV
Nuts, almond butter (plain, without salt added)2 tbsp (32 g) · 196 kcal5.33 mg36% DV
Nuts, hazelnuts or filberts (blanched)1 oz (28 g) · 178 kcal4.96 mg33% DV
Spinach, cooked (boiled, drained, without salt)1 cup (180 g) · 41 kcal3.74 mg25% DV
Peanut butter with omega-3, creamy2 tbsp (32 g) · 195 kcal3.31 mg22% DV
Chard, swiss (cooked, boiled, drained, without salt)1 cup, chopped (175 g) · 35 kcal3.31 mg22% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 15 mg.

#	Food	Group	Serving	Vitamin E (mg)	% Daily Value	Per 100 g	kcal
1	Seeds, sunflower seed kernels (oil roasted, without salt)	Nuts and seeds	1 oz (28 g)	10.3	69%	36.33	168
2	Avocados, raw (Florida)	Fruits	1 fruit without skin and seeds (304 g)	8.09	54%	2.66	365
3	Nuts, almonds (oil roasted, without salt added)	Nuts and seeds	1 oz (22 whole kernels) (28 g)	7.36	49%	25.97	172
4	Seeds, sunflower seed butter (without salt)	Nuts and seeds	2 tbsp (32 g)	7.33	49%	22.89	197
5	Fish, fish sticks (frozen, prepared)	Fish and seafood	3 oz (85 g)	5.85	39%	6.88	235
6	Nuts, almond butter (plain, without salt added)	Nuts and seeds	2 tbsp (32 g)	5.33	36%	16.67	196
7	Nuts, hazelnuts or filberts (blanched)	Nuts and seeds	1 oz (28 g)	4.96	33%	17.5	178
8	Spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup (180 g)	3.74	25%	2.08	41
9	Peanut butter with omega-3, creamy	Legumes	2 tbsp (32 g)	3.31	22%	10.34	195
10	Chard, swiss (cooked, boiled, drained, without salt)	Vegetables	1 cup, chopped (175 g)	3.31	22%	1.89	35
11	Peppers, sweet (red, sauteed)	Vegetables	1 cup chopped (106 g)	3.27	22%	3.09	141
12	Peppers, jalapeno (raw)	Vegetables	1 cup, sliced (90 g)	3.22	22%	3.58	26
13	Sweet potato, cooked (boiled, without skin)	Vegetables	1 cup, mashed (328 g)	3.08	21%	0.94	249
14	Mangos, raw	Fruits	1 fruit without refuse (336 g)	3.02	20%	0.9	202
15	Peanut butter, smooth style (without salt)	Legumes	2 tbsp (32 g)	2.91	19%	9.1	191
16	Peanut butter, reduced sodium	Legumes	2 tbsp (32 g)	2.9	19%	9.05	189
17	Turnip greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (144 g)	2.71	18%	1.88	29
18	Nuts, pine nuts (dried)	Nuts and seeds	1 oz (167 kernels) (28 g)	2.65	18%	9.33	191
19	Broccoli, cooked (boiled, drained, without salt)	Vegetables	1 stalk, medium (7-1/2" - 8" long) (180 g)	2.61	17%	1.45	63
20	Beet greens, cooked (boiled, drained, without salt)	Vegetables	1 cup (1" pieces) (144 g)	2.61	17%	1.81	39
21	Dandelion greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (105 g)	2.56	17%	2.44	35
22	Peanut spread, reduced sugar	Legumes	2 tbsp (31 g)	2.5	17%	8.06	202
23	Mustard greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (140 g)	2.49	17%	1.78	36
24	Fish, trout (rainbow, farmed, cooked, dry heat)	Fish and seafood	3 oz (85 g)	2.37	16%	2.79	143
25	Peanuts, all types (raw)	Legumes	1 oz (28 g)	2.36	16%	8.33	161
26	Nuts, mixed nuts (oil roasted, with peanuts, without salt added)	Nuts and seeds	1 oz (28 g)	2.22	15%	7.82	172
27	New Zealand spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (180 g)	2.21	15%	1.23	22
28	Asparagus, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	2.16	14%	1.2	32
29	Broccoli raab, cooked	Vegetables	1 NLEA serving (85 g)	2.15	14%	2.53	21
30	Tomatoes, red (ripe, canned, stewed)	Vegetables	1 cup (255 g)	2.12	14%	0.83	66
31	Beans, white (mature seeds, canned)	Legumes	1 cup (262 g)	2.07	14%	0.79	299
32	Beans, great northern (mature seeds, canned, low sodium)	Legumes	1 cup (262 g)	2.07	14%	0.79	299
33	Fish, swordfish (cooked, dry heat)	Fish and seafood	3 oz (85 g)	2.05	14%	2.41	146
34	Beans, navy (mature seeds, canned)	Legumes	1 cup (262 g)	2.04	14%	0.78	296
35	Squash, winter (butternut, raw)	Vegetables	1 cup, cubes (140 g)	2.02	13%	1.44	63
36	Peanut butter, chunk style (without salt)	Legumes	2 tbsp (32 g)	2.02	13%	6.3	188
37	Parsnips, raw	Vegetables	1 cup slices (133 g)	1.98	13%	1.49	100
38	Pumpkin, cooked (boiled, drained, without salt)	Vegetables	1 cup, mashed (245 g)	1.96	13%	0.8	49
39	Fish, tuna (white, canned in oil, drained solids)	Fish and seafood	3 oz (85 g)	1.96	13%	2.3	158
40	Peanut Butter, smooth	Legumes	2 tbsp (32 g)	1.9	13%	5.94	188
41	Kale, cooked (boiled, drained, without salt)	Vegetables	1 cup (118 g)	1.9	13%	1.61	42
42	Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture))	Fish and seafood	3 oz (85 g)	1.87	12%	2.2	101
43	Peanuts, virginia (raw)	Legumes	1 oz (28 g)	1.86	12%	6.56	160
44	Salmon, sockeye (canned, drained solids, without skin and bones)	Fish and seafood	3 oz (85 g)	1.78	12%	2.09	134
45	Blackberries, frozen (unsweetened)	Fruits	1 cup, unthawed (151 g)	1.77	12%	1.17	97
46	Fish, salmon (sockeye, canned, drained solids)	Fish and seafood	3 oz (85 g)	1.76	12%	2.07	142
47	Fish, sardine (Atlantic, canned in oil, drained solids with bone)	Fish and seafood	3 oz (85 g)	1.73	12%	2.04	177
48	Pomegranates, raw	Fruits	1 pomegranate (4" dia) (282 g)	1.69	11%	0.6	234
49	Collards, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (190 g)	1.67	11%	0.88	63
50	Beans, yellow (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (177 g)	1.66	11%	0.94	255
51	Beans, pink (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (169 g)	1.66	11%	0.98	252
52	Beans, pinto (mature seeds, cooked, boiled, without salt)	Legumes	1 cup (171 g)	1.61	11%	0.94	245
53	Nuts, brazilnuts (dried, unblanched)	Nuts and seeds	1 oz (6 kernels) (28 g)	1.6	11%	5.65	187
54	Crustaceans, crab (blue, cooked, moist heat)	Fish and seafood	3 oz (85 g)	1.56	10%	1.84	71
55	Tomatoes, crushed (canned)	Vegetables	0.5 cup (121 g)	1.51	10%	1.25	39
56	Bamboo shoots, raw	Vegetables	1 cup (1/2" slices) (151 g)	1.51	10%	1	41
57	Goose, domesticated (meat and skin, cooked, roasted)	Meat and poultry	3 oz (85 g)	1.48	9.9%	1.74	259
58	Carrots, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup, sliced (146 g)	1.48	9.8%	1.01	54
59	Cranberries, raw	Fruits	1 cup, chopped (110 g)	1.45	9.7%	1.32	51
60	Mollusks, oyster (eastern, wild, cooked, moist heat)	Fish and seafood	3 oz (85 g)	1.45	9.6%	1.7	87
61	Apricots, raw	Fruits	1 cup, halves (155 g)	1.38	9.2%	0.89	74
62	Spinach souffle	Vegetables	1 cup (136 g)	1.26	8.4%	0.93	234
63	Persimmons, japanese (raw)	Fruits	1 fruit (2-1/2" dia) (168 g)	1.23	8.2%	0.73	118
64	Quinoa, cooked	Grains	1 cup (185 g)	1.17	7.8%	0.63	222
65	Lima beans, immature seeds (frozen, fordhook, unprepared)	Vegetables	1 cup (160 g)	1.15	7.7%	0.72	170
66	Peaches, yellow (raw)	Fruits	1 medium (2-2/3" dia) (150 g)	1.09	7.3%	0.73	58
67	Chicken patty, frozen (cooked)	Meat and poultry	3 oz (85 g)	1.09	7.3%	1.28	244
68	Raspberries, raw	Fruits	1 cup (123 g)	1.07	7.1%	0.87	64
69	Edamame, frozen (prepared)	Vegetables	1 cup (155 g)	1.05	7%	0.68	188
70	Beef, New Zealand (imported, flat, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.99	6.6%	1.16	192
71	Egg, yolk (raw, fresh)	Dairy and eggs	1 large (17 g)	0.96	6.4%	5.64	55
72	Mollusks, clam (mixed species, canned, drained solids)	Fish and seafood	3 oz (85 g)	0.95	6.3%	1.12	121
73	Radicchio, raw	Vegetables	1 cup, shredded (40 g)	0.9	6%	2.26	9
74	Naranjilla (lulo) pulp, frozen (unsweetened)	Fruits	1 cup thawed (120 g)	0.9	6%	0.75	30
75	Kiwifruit, green (raw)	Fruits	1 fruit (2" dia) (69 g)	0.9	6%	1.3	42
76	Nectarines, raw	Fruits	1 medium (2-1/2" dia) (142 g)	0.87	5.8%	0.61	62
77	Pepper, banana (raw)	Vegetables	1 cup (124 g)	0.86	5.7%	0.69	33
78	Crustaceans, lobster (northern, cooked, moist heat)	Fish and seafood	3 oz (85 g)	0.85	5.7%	1	76
79	Blueberries, raw	Fruits	1 cup (148 g)	0.84	5.6%	0.57	84
80	Leeks, (bulb and lower leaf-portion) (raw)	Vegetables	1 cup (89 g)	0.82	5.5%	0.92	54
81	Lamb, New Zealand (imported, Intermuscular fat, cooked)	Meat and poultry	3 oz (85 g)	0.8	5.3%	0.94	507
82	Brussels sprouts, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup (155 g)	0.79	5.3%	0.51	65
83	Egg, whole (cooked, omelet)	Dairy and eggs	1 large (61 g)	0.79	5.2%	1.29	94
84	Peas, edible-podded (frozen, cooked, boiled, drained, without salt)	Vegetables	1 cup (160 g)	0.75	5%	0.47	83
85	Waterchestnuts, chinese ((matai), raw)	Vegetables	0.5 cup slices (62 g)	0.74	5%	1.2	60
86	Peppers, serrano (raw)	Vegetables	1 cup, chopped (105 g)	0.72	4.8%	0.69	34
87	Vermicelli, made from soy	Legumes	1 cup (140 g)	0.71	4.8%	0.51	463
88	Tomatoes, green (raw)	Vegetables	1 cup (180 g)	0.68	4.6%	0.38	41
89	Cress, garden (cooked, boiled, drained, without salt)	Vegetables	1 cup (135 g)	0.68	4.5%	0.5	31
90	Corn pudding, home prepared	Vegetables	1 cup (250 g)	0.68	4.5%	0.27	328
91	Lamb, Australian (imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.66	4.4%	0.77	156
92	Strawberries, frozen (unsweetened)	Fruits	1 cup, thawed (221 g)	0.64	4.3%	0.29	77
93	Game meat, deer (shoulder clod, separable lean only, cooked, braised)	Meat and poultry	3 oz (85 g)	0.64	4.2%	0.75	162
94	Seeds, pumpkin and squash seed kernels (dried)	Nuts and seeds	1 oz (28 g)	0.62	4.1%	2.18	158
95	Soybeans, mature cooked (boiled, without salt)	Legumes	1 cup (172 g)	0.6	4%	0.35	296
96	Pigeonpeas, immature seeds (raw)	Vegetables	1 cup (154 g)	0.6	4%	0.39	209
97	Escarole, cooked (boiled, drained, no salt added)	Vegetables	1 cup (150 g)	0.6	4%	0.4	22
98	Quail, cooked (total edible)	Meat and poultry	3 oz (85 g)	0.59	4%	0.7	193
99	Duck, domesticated (meat only, cooked, roasted)	Meat and poultry	3 oz (85 g)	0.59	4%	0.7	171
100	Onions, yellow (sauteed)	Vegetables	1 cup chopped (87 g)	0.59	3.9%	0.68	107

Vitamin E by food group

The best vitamin E sources within each group.

Fruits (46)

Avocados, raw (Florida) · 8.09 mg per 1 fruit without skin and seeds
Mangos, raw · 3.02 mg per 1 fruit without refuse
Blackberries, frozen (unsweetened) · 1.77 mg per 1 cup, unthawed
Pomegranates, raw · 1.69 mg per 1 pomegranate (4" dia)
Cranberries, raw · 1.45 mg per 1 cup, chopped
Apricots, raw · 1.38 mg per 1 cup, halves

Vegetables (50)

Spinach, cooked (boiled, drained, without salt) · 3.74 mg per 1 cup
Chard, swiss (cooked, boiled, drained, without salt) · 3.31 mg per 1 cup, chopped
Peppers, sweet (red, sauteed) · 3.27 mg per 1 cup chopped
Peppers, jalapeno (raw) · 3.22 mg per 1 cup, sliced
Sweet potato, cooked (boiled, without skin) · 3.08 mg per 1 cup, mashed
Turnip greens, cooked (boiled, drained, without salt) · 2.71 mg per 1 cup, chopped

Legumes (31)

Peanut butter with omega-3, creamy · 3.31 mg per 2 tbsp
Peanut butter, smooth style (without salt) · 2.91 mg per 2 tbsp
Peanut butter, reduced sodium · 2.9 mg per 2 tbsp
Peanut spread, reduced sugar · 2.5 mg per 2 tbsp
Peanuts, all types (raw) · 2.36 mg per 1 oz
Beans, white (mature seeds, canned) · 2.07 mg per 1 cup

Nuts and seeds (12)

Seeds, sunflower seed kernels (oil roasted, without salt) · 10.3 mg per 1 oz
Nuts, almonds (oil roasted, without salt added) · 7.36 mg per 1 oz (22 whole kernels)
Seeds, sunflower seed butter (without salt) · 7.33 mg per 2 tbsp
Nuts, almond butter (plain, without salt added) · 5.33 mg per 2 tbsp
Nuts, hazelnuts or filberts (blanched) · 4.96 mg per 1 oz
Nuts, pine nuts (dried) · 2.65 mg per 1 oz (167 kernels)

Grains (13)

Quinoa, cooked · 1.17 mg per 1 cup
Spelt, cooked · 0.5 mg per 1 cup
Wheat, KAMUT khorasan (cooked) · 0.41 mg per 1 cup
Wild rice, cooked · 0.39 mg per 1 cup
Rice, brown (long-grain, cooked) · 0.34 mg per 1 cup
Cereals, oats (regular and quick, not fortified, dry) · 0.34 mg per 1 cup

Fish and seafood (12)

Fish, fish sticks (frozen, prepared) · 5.85 mg per 3 oz
Fish, trout (rainbow, farmed, cooked, dry heat) · 2.37 mg per 3 oz
Fish, swordfish (cooked, dry heat) · 2.05 mg per 3 oz
Fish, tuna (white, canned in oil, drained solids) · 1.96 mg per 3 oz
Crustaceans, shrimp (mixed species, cooked, moist heat (may contain additives to retain moisture)) · 1.87 mg per 3 oz
Salmon, sockeye (canned, drained solids, without skin and bones) · 1.78 mg per 3 oz

Meat and poultry (44)

Goose, domesticated (meat and skin, cooked, roasted) · 1.48 mg per 3 oz
Chicken patty, frozen (cooked) · 1.09 mg per 3 oz
Beef, New Zealand (imported, flat, separable lean only, cooked, braised) · 0.99 mg per 3 oz
Lamb, New Zealand (imported, Intermuscular fat, cooked) · 0.8 mg per 3 oz
Lamb, Australian (imported, fresh, tenderloin, boneless, separable lean only, trimmed to 1/8" fat, cooked, roasted) · 0.66 mg per 3 oz
Game meat, deer (shoulder clod, separable lean only, cooked, braised) · 0.64 mg per 3 oz

Dairy and eggs (16)

Egg, yolk (raw, fresh) · 0.96 mg per 1 large
Egg, whole (cooked, omelet) · 0.79 mg per 1 large
Butter, without salt · 0.33 mg per 1 tbsp
Cheese, cream · 0.24 mg per 1 oz
Cheese, cheddar (sharp, sliced) · 0.22 mg per 1 oz
Milk, low sodium (fluid) · 0.2 mg per 1 cup

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for vitamin E is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in vitamin E?

Among whole foods in the USDA database, Seeds, sunflower seed kernels (oil roasted, without salt) has the most vitamin E per serving: 10.3 mg per 1 oz (69% of the Daily Value). Per 100 g it contains 36.33 mg.

Which fruit has the most vitamin E?

Avocados, raw (Florida), with 8.09 mg per 1 fruit without skin and seeds (54% of the Daily Value). See the full list of fruits high in vitamin E below.

Which vegetable has the most vitamin E?

Spinach, cooked (boiled, drained, without salt), with 3.74 mg per 1 cup (25% of the Daily Value). See the full list of vegetables high in vitamin E below.

How much vitamin E do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 15 mg of vitamin E for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in vitamin E?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 14 of the 100 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.