Foods high in Vitamin E
Fat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.
About Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cell membranes, particularly red blood cells, nerve cells, and lung tissue, from oxidative damage. It also supports immune function and gene expression.
Nuts, seeds, vegetable oils (especially wheat germ and sunflower oil), avocados, and dark leafy greens are the densest sources. UK adult RI: 12 mg/day, most varied diets meet this without effort.
Deficiency is rare in well-fed adults and typically appears only with fat-malabsorption disorders. High-dose supplementation has NOT shown the cardiovascular benefit early research suggested, and very high doses may slightly increase overall mortality risk, food sources are the safer bet.
Foods high in vitamin e, cereals ready-to-eat, beverages, fruit juice smoothie, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in milligrams.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 20.63mg per 100 grams
- Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E 19.95mg per 100 grams
- Fruit juice smoothie, ODWALLA, strawberry banana 18.6mg per 100 grams
- Chilli (chili), red, raw 18.43mg per 100 grams
- Fruit juice, acai blend 17.92mg per 100 grams
- Beverages, Acai berry drink, fortified 17.92mg per 100 grams
- Wheat germ oil 16.9mg per 100 grams
- Almond milk, NFS 16.4mg per 100 grams
- Dressing, creamy, fat free, commercial 15.37mg per 100 grams
- Capsicum, red, raw 15.28mg per 100 grams
- Capsicum, yellow, raw 15.02mg per 100 grams
- Chilli (chili), raw 13.7mg per 100 grams
Common questions about Vitamin E
- How much vitamin E do I need?
- UK adult RI: 12 mg/day, most varied diets meet this without effort.
- What foods are highest in vitamin E?
- Nuts, seeds, vegetable oils (especially wheat germ and sunflower), avocados, and dark leafy greens.
- Is vitamin E deficiency common?
- No, it's rare and typically appears only with fat-malabsorption disorders.
- Should I take a vitamin E supplement?
- No. High-dose supplementation has not shown the cardiovascular benefit early research suggested and may slightly increase mortality at very high doses. Food sources are the safer bet.