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.)

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, cup

2.9

24

Tomato paste, cup

2.8

54

Pine nuts, 1 oz

2.6

191

Peanut butter, 2 Tbsp

2.5

192

Tomato puree, cup

2.5

48

Tomato sauce, 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, avocado

2.1

161

Carrot juice, canned, 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, cup

1.9

21

Dandelion greens, cooked, 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

RECOMMENDED BOOKS AND VITAMIN E PRODUCTS

Kirkland Signature Vitamin E 400 IU, 500 Softgels

Nature Made Vitamin E 400 I.U. Water Soluble, (300 Softgels)

Prescription for Nutritional Healing, 4th Edition

Earl Mindell's New Vitamin Bible

The Vitamin and Mineral Food Counter

Nutrient A-Z: A User's Guide to Foods, Herbs, Vitamins, Minerals & Supplements

Nature's Pharmacy: Your Personal Guide to Vitamins, Minerals, Trace Elements, Their Food Sources + A Detailed Sympton List

Food: The Chemistry of its Components

The Real Vitamin and Mineral Book