Vitamin E Content of Foods

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Food NameVit. ECalories 
Wheat germ oil149.40884
Total Corn Flakes45.00373
Multi Grain Cheerios45.00361
Product 1945.00333
Total45.00324
Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain)41.85350
Sunflower oil41.08884
Almond oil39.20884
Sunflower seeds, hulled, roasted, salted36.33592
Sunflower seeds, hulled, roasted, without salt36.33592
Cottonseed oil35.30884
Sunflower seeds, hulled, unroasted34.50570
Safflower oil34.10884
Soybean and sunflower oil33.11884
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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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