Vitamin E Foods: Chart per 100 g

Vitamin E sits in vegetable oils, nuts and seeds – wherever plant fat is. A tablespoon of sunflower oil or a handful of almonds each covers roughly 40 to 45 percent of the daily reference.

Vitamin E contributes to the protection of cells from oxidative stress. That is the only approved statement; you will not find further-reaching promises about skin, hair or ageing here.

The German DGE gives an estimated value of around 15 mg tocopherol equivalents per day for adults.

#	Food	Vitamin E per 100 g	Share of daily reference	Category	Source
1	Almonds	25.6 mg	171 %	Dry goods & tinned	USDA
2	Hazelnuts	15 mg	100 %	Dry goods & tinned	USDA
3	Muesli	11.1 mg	74 %	Dry goods & tinned	–
4	Peanut butter	9.1 mg	61 %	Sweets	USDA
5	Peanuts	8.3 mg	56 %	Nuts & seeds	USDA
6	Almond milk	6.3 mg	42 %	Drinks	USDA
7	Brazil nuts	5.7 mg	38 %	Dry goods & tinned	USDA
8	Jalapeños	3.6 mg	24 %	Dry goods & tinned	–
9	Whole grain bread	2.7 mg	18 %	Other	–
10	Quinoa	2.4 mg	16 %	Dry goods & tinned	USDA
11	Pumpkin seeds	2.2 mg	15 %	Dry goods & tinned	USDA
12	Avocado	2.1 mg	14 %	Fruit & vegetables	USDA
13	Sardines	2 mg	14 %	Meat & fish	USDA
14	Spinach	2 mg	14 %	Fruit & vegetables	USDA
15	Soy flour	2 mg	13 %	Dry goods & tinned	USDA
16	Salmon	1.9 mg	13 %	Meat & fish	BLS
17	Poppy seeds	1.8 mg	12 %	Other	USDA
18	Olives	1.7 mg	11 %	Dry goods & tinned	USDA
19	Paprika	1.6 mg	11 %	Fruit & vegetables	–
20	Hummus	1.5 mg	10 %	Chilled	USDA
21	Mackerel	1.5 mg	10 %	Meat & fish	USDA
22	Tomato sauce	1.4 mg	10 %	Other	USDA
23	Cranberries	1.3 mg	9 %	Dry goods & tinned	USDA
24	Kiwi	1.3 mg	9 %	Other	USDA
25	Chopped tomatoes	1.3 mg	8 %	Dry goods & tinned	USDA
26	Rice cakes	1.2 mg	8 %	Dry goods & tinned	USDA
27	Egg	1.2 mg	8 %	Chilled	BLS
28	Amaranth	1.2 mg	8 %	Dry goods & tinned	USDA
29	Barberries	1.2 mg	8 %	Dry goods & tinned	BLS
30	Green asparagus	1.1 mg	8 %	Other	USDA
31	Herring	1.1 mg	7 %	Meat & fish	USDA
32	Bamboo shoots	1 mg	7 %	Fruit & vegetables	USDA
33	Wakame	1 mg	7 %	Fruit & vegetables	USDA
34	Sweet potato	0.9 mg	6 %	Fruit & vegetables	USDA
35	Cashew nuts	0.9 mg	6 %	Dry goods & tinned	USDA
36	Whole grain tortillas	0.9 mg	6 %	Bakery	USDA
37	Apricot	0.9 mg	6 %	Fruit & vegetables	USDA
38	Brussels sprouts	0.9 mg	6 %	Fruit & vegetables	USDA
39	Raspberries	0.9 mg	6 %	Fruit & vegetables	USDA
40	Rye	0.9 mg	6 %	Dry goods & tinned	USDA
41	Soybeans	0.9 mg	6 %	Dry goods & tinned	USDA
42	Chickpea flour	0.8 mg	6 %	Dry goods & tinned	USDA
43	Chickpeas	0.8 mg	5 %	Dry goods & tinned	USDA
44	Wild rice	0.8 mg	5 %	Other	USDA
45	Spelt	0.8 mg	5 %	Dry goods & tinned	USDA
46	Broccoli	0.8 mg	5 %	Fruit & vegetables	USDA
47	Paneer	0.8 mg	5 %	Dairy	–
48	Cream	0.7 mg	5 %	Other	BLS
49	Walnuts	0.7 mg	5 %	Dry goods & tinned	USDA
50	Chicken liver	0.7 mg	5 %	Meat & fish	USDA

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High values, small amounts

These ingredients score very high per 100 g but are eaten by the teaspoon, not by the plate. That is why they are not in the chart above. The right-hand column shows what a usual amount actually contributes.

Ingredient	per 100 g	usual amount	in that amount
Sunflower oil	68.5 mg	10 g	6.85 mg
Pesto	8.9 mg	20 g	1.77 mg
Canola oil	17.5 mg	10 g	1.75 mg
Oil	17.3 mg	10 g	1.73 mg
Olive oil	14.4 mg	10 g	1.44 mg
Extra virgin olive oil	14.4 mg	10 g	1.44 mg

Why this chart is shorter than it should be

For 157 of the 429 foods in our database we simply have no vitamin E value – among them sunflower seeds, pine nuts and pecans, all of which would rank high. That is not a measured zero but a gap, which is why those foods do not appear here at all. We are filling the values in from the USDA database. Until then the note belongs here rather than letting the chart look complete when it is not. Otherwise: vitamin E is heat-sensitive, and strongly heating oils costs some of it. A point rarely made anywhere: high-dose supplements are not the same as the vitamin in food. In a controlled trial, four weeks of training improved insulin sensitivity only in the participants who took no vitamin C or E – 1,000 mg of vitamin C and 400 IU of vitamin E per day cancelled the training effect. This does not apply to the amounts found in food.

How much of it adds up across your week?

Up-Food calculates over 30 nutrients from the real ingredient amounts in your weekly plan – using the same verified values you see in this chart.

See the weekly plan

Frequently Asked Questions

Which foods are high in vitamin E?

Vegetable oils, nuts and seeds. Our data leads with sunflower oil, almonds and hazelnuts. Sunflower seeds, pine nuts and pecans belong high up too – we are still missing values for them, see above.

How much vitamin E per day?

The German DGE gives an estimated value of around 15 mg tocopherol equivalents for adults. The US RDA is 15 mg of alpha-tocopherol.

Is vitamin E deficiency common?

From diet, practically never. It arises with impaired fat absorption or rare inherited disorders of fat transport, and then shows up neurologically rather than on the skin.

Are vitamin E supplements worthwhile?

In a trial of 35,533 men, 400 IU per day raised prostate cancer risk by 17 percent. A clear benefit of high-dose supplements is not established. From food the question does not arise – those amounts are not reachable that way.

References

The figures in the chart come from the nutrient databases named below. The statements in the running text on this page rest on the following work:

Ristow M et al.: Antioxidants prevent health-promoting effects of physical exercise in humans. PNAS 2009. doi:10.1073/pnas.0903485106

Where these numbers come from

All values come from the Up-Food ingredient database: 370 foods, with values from USDA FoodData Central or the German Federal Food Code (BLS). Every row names its source. Daily reference intakes are the D-A-CH reference values of the German Nutrition Society. Data as of 2026-09-19.

What this chart is not
A nutrient chart is a set of measurements, not dietary advice and not medical information. Whether someone is actually short of a nutrient shows in a blood test, not in a list. For symptoms, or before taking supplements, a doctor is the right address.