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Food Name | Vit. E | Calories | |
Wheat germ oil | 149.40 | 884 | |
Total Corn Flakes | 45.00 | 373 | |
Multi Grain Cheerios | 45.00 | 361 | |
Product 19 | 45.00 | 333 | |
Total | 45.00 | 324 | |
Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain) | 41.85 | 350 | |
Sunflower oil | 41.08 | 884 | |
Almond oil | 39.20 | 884 | |
Sunflower seeds, hulled, roasted, salted | 36.33 | 592 | |
Sunflower seeds, hulled, roasted, without salt | 36.33 | 592 | |
Cottonseed oil | 35.30 | 884 | |
Sunflower seeds, hulled, unroasted | 34.50 | 570 | |
Safflower oil | 34.10 | 884 | |
Soybean and sunflower oil | 33.11 | 884 | |
|
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 |
| 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 |
| 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 |
| 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 |
| 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, pepper, red or cayenne |
29.8 |
| Cereals ready-to-eat, KASHI Berry Blossom |
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 |
| 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 |
| 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, 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 |
| 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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