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Food Sources of Vitamin E
Food
Sources of Vitamin E ranked by milligrams of vitamin E per standard
amount; also calories in the standard amount. (All provide ≥ 10% of RDA
for vitamin E for adults, which is 15 mg a-tocopherol
[AT]/day.)
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Food, Standard Amount
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AT (mg)
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Calories
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Fortified ready-to-eat
cereals, ~1 oz
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1.6-12.8
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90-107
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Sunflower seeds, dry
roasted, 1 oz
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7.4
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165
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Almonds, 1 oz
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7.3
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164
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Sunflower oil, high linoleic, 1 Tbsp
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5.6
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120
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Cottonseed oil, 1 Tbsp
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4.8
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120
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Safflower oil, high
oleic, 1 Tbsp
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4.6
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120
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Hazelnuts (filberts), 1
oz
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4.3
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178
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Mixed nuts, dry roasted,
1 oz
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3.1
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168
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Turnip greens, frozen,
cooked, ½ cup
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2.9
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24
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Tomato paste, ¼
cup
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2.8
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54
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Pine nuts, 1 oz
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2.6
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191
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Peanut butter, 2 Tbsp
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2.5
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192
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Tomato puree, ½
cup
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2.5
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48
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Tomato sauce, ½
cup
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2.5
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39
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Canola oil, 1 Tbsp
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2.4
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124
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Wheat germ, toasted,
plain, 2 Tbsp
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2.3
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54
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Peanuts, 1 oz
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2.2
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166
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Avocado, raw, ½
avocado
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2.1
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161
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Carrot juice, canned,
¾ cup
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2.1
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71
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Peanut oil, 1 Tbsp
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2.1
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119
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Corn oil, 1 Tbsp
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1.9
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120
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Olive oil, 1 Tbsp
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1.9
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119
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Spinach, cooked, ½
cup
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1.9
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21
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Dandelion greens, cooked,
½ cup
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1.8
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18
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Sardine, Atlantic, in oil, drained, 3 oz
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1.7
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177
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Blue crab, cooked/canned,
3 oz
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1.6
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84
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Brazil nuts, 1 oz
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1.6
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186
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Herring, Atlantic, pickled, 3 oz
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1.5
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222
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Source:
Nutrient values from Agricultural Research Service (ARS) Nutrient
Database for Standard Reference, Release 17.
Foods
are from ARS single nutrient reports, sorted in descending order by
nutrient content in terms of common household measures. Food items and
weights in the single nutrient reports are adapted from those in 2002
revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of
Foods. Mixed dishes and multiple preparations of the same food item
have been omitted from this table.
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