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Usage Notes

• Vitamin E (measured in milligrams) and calories are calculated per 100g of food.
• This Vitamin E content of foods database contains approximately 7,000 most common food items.
• Click on column header to sort foods by name or by Vitamin E or calories.
• Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Vitamin E in Diet

Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.
The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses. It helps to widen blood vessels and keep blood from clotting within them. In addition, cells use vitamin E to interact with each other and to carry out many important functions.

Vitamin E Food Sources

Vitamin E is found naturally in foods and is added to some fortified foods. You can get recommended amounts of vitamin E by eating a variety of foods including the following:

• Vegetable oils like wheat germ, sunflower, and safflower oils are among the best sources of vitamin E. Corn and soybean oils also provide some vitamin E.
• Nuts (such as peanuts, hazelnuts, and, especially, almonds) and seeds (like sunflower seeds) are also among the best sources of vitamin E.
• Green vegetables, such as spinach and broccoli, provide some vitamin E.
• Food companies add vitamin E to some breakfast cereals, fruit juices, margarines and spreads, and other foods. To find out which ones have vitamin E, check the product labels.

What happens if I don't get enough vitamin E?

Vitamin E deficiency is very rare in healthy people. It is almost always linked to certain diseases where fat is not properly digested or absorbed. Examples include Crohn's disease, cystic fibrosis, and certain rare genetic diseases such as abetalipoproteinemia and ataxia with vitamin E deficiency (AVED). Vitamin E needs some fat for the digestive system to absorb it.
Vitamin E deficiency can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems. Another sign of deficiency is a weakened immune system.

Recommendations

The best way to get the daily requirement of essential vitamins is to eat a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.

Foods High in Vitamin E

List of top 100 foods high in Vitamin E. Vitamin E content is in milligrams per 100 grams of food weight.

Foods Rich in Vitamin E

Vitamin E

Oil, wheat germ

149.4

Cereals ready-to-eat, Ralston Enriched Bran flakes

80.5

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

64.3

Cereals ready-to-eat, KASHI HEART TO HEART, Warm Cinnamon

59.0

Oil, hazelnut

47.2

Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry

46.9

Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry

46.9

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes

46.4

Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19

45.0

Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes

45.0

Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL

45.0

Cereals ready-to-eat, KASHI Honey Sunshine

44.2

Peanut butter, chunky, vitamin and mineral fortified

43.2

Peanut butter, smooth, vitamin and mineral fortified

43.2

Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch

42.3

Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes

41.9

Oil, sunflower, high oleic (70% and over)

41.1

Oil, industrial, mid-oleic, sunflower

41.1

Oil, sunflower, linoleic, (partially hydrogenated)

41.1

Oil, sunflower, linoleic (less than 60%)

41.1

Oil, sunflower, linoleic, (approx. 65%)

41.1

Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat

41.0

Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut

40.3

Oil, almond

39.2

Spices, chili powder

38.1

Margarine-like spread, BENECOL Light Spread

37.2

Cereals ready-to-eat, KASHI, HEART TO HEART, Wild Blueberry

36.9

Seeds, sunflower seed kernels, oil roasted, without salt

36.3

Seeds, sunflower seed kernels, oil roasted, with salt added

36.3

Foods Rich in Vitamin E

Vitamin E

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B

35.6

Oil, cottonseed, salad or cooking

35.3

Oil, industrial, cottonseed, fully hydrogenated

35.3

Seeds, sunflower seed kernels, dried

35.2

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)

34.1

Oil, safflower, salad or cooking, linoleic, (over 70%)

34.1

Oil, rice bran

32.3

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar

30.5

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar

30.5

Spices, paprika

29.8

Spices, pepper, red or cayenne

29.8

Cereals ready-to-eat, KASHI Berry Blossom

28.8

Oil, grapeseed

28.8

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors

27.5

Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal

27.0

Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)

26.6

Nuts, almonds

26.2

Seeds, sunflower seed kernels, dry roasted, without salt

26.1

Seeds, sunflower seed kernels, dry roasted, with salt added

26.1

McDONALD'S, NEWMAN'S OWN Creamy Caesar Dressing

26.1

Nuts, almonds, oil roasted, with salt added

26.0

Nuts, almonds, oil roasted, without salt added

26.0

Cereals ready-to-eat, KELLOGG's FIBERPLUS Berry Yogurt Crunch

25.7

Kashi H2H Woven Wheat Cracker Roasted Garlic

25.0

Kashi H2H Woven Wheat Cracker Original

25.0

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR

24.6

Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran

24.6

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Chewy Chocolate Peanut Bar

24.6

Nuts, almond butter, plain, with salt added

24.2

Nuts, almond butter, plain, without salt added

24.2

Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors

24.0

Foods High in Vitamin E

Vitamin E

Nuts, almonds, dry roasted, without salt added

23.8

Nuts, almonds, dry roasted, with salt added

23.8

Nuts, almonds, blanched

23.8

Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch

23.3

Seeds, sunflower seed butter, with salt added

22.9

Seeds, sunflower seed butter, without salt

22.9

Cereals ready-to-eat, KELLOGG, SMART START Strong Heart, Toasted Oat

22.5

Salad dressing, mayonnaise, soybean and safflower oil, with salt

22.0

Spices, curry powder

22.0

Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)

21.8

Oil, cooking and salad, ENOVA, 80% diglycerides

21.6

Margarine-like, vegetable oil spread, 60% fat, tub, with salt

21.1

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt

21.1

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D

21.1

Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D

21.1

Cereals ready-to-eat, QUAKER, KRETSCHMER Honey Crunch Wheat Germ

20.2

Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil

19.3

Oil, babassu

19.1

Shortening, confectionery, fractionated palm

19.0

Shortening frying (heavy duty), palm (hydrogenated)

19.0

Spices, oregano, dried

18.3

Cereals ready-to-eat, KASHI, KASHI U

18.1

Nuts, hazelnuts or filberts, blanched

17.5

Oil, industrial, canola (partially hydrogenated) oil for deep fat frying

17.5

Oil, industrial, canola for salads, woks and light frying

17.5

Oil, industrial, canola, high oleic

17.5

Oil, canola

17.5

Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying

17.1

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted

16.9

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush

16.9

Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios

16.3

Foods High in Vitamin E

Vitamin E

Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus

16.2

Cereals ready-to-eat, wheat germ, toasted, plain

16.0

Oil, palm

15.9

Margarine-like spread, SMART BALANCE Light Buttery Spread

15.8

Oil, peanut, salad or cooking

15.7

Margarine, regular, 80% fat, composite, tub, without salt

15.4

Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D

15.4

Margarine, regular, 80% fat, composite, tub, with salt

15.4

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Red Berries

15.3

Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K

15.3

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