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.)
| Food, Standard Amount | AT (mg) |
Calories |
| Fortified ready-to-eat cereals, ~1 oz | 1.6-12.8 |
90-107 |
| Sunflower seeds, dry roasted, 1 oz | 7.4 |
165 |
| Almonds, 1 oz | 7.3 |
164 |
| Sunflower oil, high linoleic, 1 Tbsp | 5.6 |
120 |
| Cottonseed oil, 1 Tbsp | 4.8 |
120 |
| Safflower oil, high oleic, 1 Tbsp | 4.6 |
120 |
| Hazelnuts (filberts), 1 oz | 4.3 |
178 |
| Mixed nuts, dry roasted, 1 oz | 3.1 |
168 |
| Turnip greens, frozen, cooked, ½ cup | 2.9 |
24 |
| Tomato paste, ¼ cup | 2.8 |
54 |
| Pine nuts, 1 oz | 2.6 |
191 |
| Peanut butter, 2 Tbsp | 2.5 |
192 |
| Tomato puree, ½ cup | 2.5 |
48 |
| Tomato sauce, ½ cup | 2.5 |
39 |
| Canola oil, 1 Tbsp | 2.4 |
124 |
| Wheat germ, toasted, plain, 2 Tbsp | 2.3 |
54 |
| Peanuts, 1 oz | 2.2 |
166 |
| Avocado, raw, ½ avocado | 2.1 |
161 |
| Carrot juice, canned, ¾ cup | 2.1 |
71 |
| Peanut oil, 1 Tbsp | 2.1 |
119 |
| Corn oil, 1 Tbsp | 1.9 |
120 |
| Olive oil, 1 Tbsp | 1.9 |
119 |
| Spinach, cooked, ½ cup | 1.9 |
21 |
| Dandelion greens, cooked, ½ cup | 1.8 |
18 |
| Sardine, Atlantic, in oil, drained, 3 oz | 1.7 |
177 |
| Blue crab, cooked/canned, 3 oz | 1.6 |
84 |
| Brazil nuts, 1 oz | 1.6 |
186 |
| Herring, Atlantic, pickled, 3 oz |
1.5 |
222 |