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The foods high in vitamin E are mainly nuts, seeds and vegetable oils, with smaller amounts in leafy greens, avocado, kiwifruit, mango and some fish. In USDA data, one tablespoon of wheat germ oil supplies about 20.3 milligrams of alpha-tocopherol, 135% of the Daily Value, and an ounce of dry-roasted sunflower seed kernels supplies about 7.4 milligrams, or 49%. Below are vitamin E foods ranked by USDA values per serving, the official reference values from the NIH Office of Dietary Supplements, and why the alpha form is the one that counts.
Peptide Labs does not sell vitamin E foods, and this article links no products. It is general nutrition information, not medical advice. If you have a fat-absorption condition, are on a blood thinner, or are pregnant, talk with a clinician about your vitamin E intake.
Key Takeaways
- Nuts, seeds and vegetable oils are the richest vitamin E rich foods in USDA data; wheat germ oil, sunflower seeds and almonds lead the list.
- Alpha-tocopherol is the only form of vitamin E recognized to meet human needs, and it is the form shown in the tables here.
- The Daily Value is 15 milligrams for adults and children 4 and older; NIH lists the adult RDA as 15 milligrams (19 during breastfeeding).
- Deficiency is rare in healthy people and is linked mainly to conditions that impair fat absorption.
- NIH reports no adverse effects from vitamin E in food; questions about pills belong with a clinician.
Why alpha-tocopherol is the number that matters
Vitamin E is a family of eight fat-soluble compounds: four tocopherols and four tocotrienols, named alpha, beta, gamma and delta. According to the NIH Office of Dietary Supplements (ODS) fact sheet, alpha-tocopherol is the only form recognized to meet human requirements, because the liver preferentially sends it back into the blood while breaking down the others.
That detail changes which foods look rich. ODS notes that most vitamin E in American diets is gamma-tocopherol from soybean, canola and corn oils. USDA lists about 8.7 milligrams of gamma-tocopherol but only 1.1 milligrams of alpha-tocopherol in a tablespoon of soybean oil, so soybean oil ranks low on an alpha-tocopherol list. The values below are alpha-tocopherol only.
Foods high in vitamin E: nuts, seeds and oils
Values come from USDA FoodData Central (SR Legacy) with FDC IDs; %DV uses the FDA Daily Value of 15 milligrams. Calories are included because these foods are energy-dense.
| Food (USDA FDC ID) | Serving | Vitamin E (alpha-tocopherol) | % DV | Calories |
|---|---|---|---|---|
| Wheat germ oil (171014) | 1 tbsp (13.6 g) | 20.3 mg | 135% | 120 |
| Sunflower seed kernels, dry roasted, unsalted (170563) | 1 oz (28.35 g) | 7.4 mg | 49% | 165 |
| Almonds, dry roasted, unsalted (170158) | 1 oz (28.35 g) | 6.8 mg | 45% | 170 |
| Sunflower oil, linoleic type (171025) | 1 tbsp (13.6 g) | 5.6 mg | 37% | 120 |
| Safflower oil, high oleic (171027) | 1 tbsp (13.6 g) | 4.6 mg | 31% | 120 |
| Hazelnuts, dry roasted, unsalted (170583) | 1 oz (28.35 g) | 4.3 mg | 29% | 183 |
| Peanut butter, smooth, unsalted (172470) | 2 tbsp (32 g) | 2.9 mg | 19% | 191 |
| Pine nuts, dried (170591) | 1 oz (28.35 g) | 2.6 mg | 18% | 191 |
| Canola oil (172336) | 1 tbsp (14 g) | 2.4 mg | 16% | 124 |
| Olive oil (171413) | 1 tbsp (13.5 g) | 1.9 mg | 13% | 119 |
| Corn oil (171029) | 1 tbsp (13.6 g) | 1.9 mg | 13% | 122 |
| Peanuts, dry roasted, unsalted (173806) | 1 oz (28.35 g) | 1.4 mg | 9% | 166 |
| Soybean oil (171411) | 1 tbsp (13.6 g) | 1.1 mg | 7% | 120 |
For more on individual foods, see our guides to sunflower seeds, almonds, hazelnuts, pine nuts and peanut butter. Oils differ by type: our sunflower oil guide explains high-oleic and linoleic versions, and our guide to seed oils covers the omega-6 debate, while olive oil and avocado oil have their own pages.
Vegetables, fruit and other vitamin E foods
| Food (USDA FDC ID) | Serving | Vitamin E (alpha-tocopherol) | % DV | Calories |
|---|---|---|---|---|
| Spinach, boiled, drained (168463) | 1 cup (180 g) | 3.7 mg | 25% | 41 |
| Avocado, raw (171705) | 1 cup cubes (150 g) | 3.1 mg | 21% | 240 |
| Turnip greens, boiled, drained (170466) | 1 cup chopped (144 g) | 2.7 mg | 18% | 29 |
| Kiwifruit, green, raw (168153) | 1 cup sliced (180 g) | 2.6 mg | 18% | 110 |
| Butternut squash, baked (169296) | 1 cup cubes (205 g) | 2.6 mg | 18% | 82 |
| Rainbow trout, farmed, cooked (173718) | 3 oz (85 g) | 2.4 mg | 16% | 143 |
| Mango, raw (169910) | 1 cup pieces (165 g) | 1.5 mg | 10% | 99 |
| Broccoli, boiled, drained (169967) | 1/2 cup chopped (78 g) | 1.1 mg | 8% | 27 |
| Tomato, red, raw (170457) | 1 medium (123 g) | 0.7 mg | 4% | 22 |
| Spinach, raw (168462) | 1 cup (30 g) | 0.6 mg | 4% | 7 |
Cooked spinach looks richer than raw only because a cup holds far more leaves once wilted. Spinach is also rich in vitamin K, which matters for people on warfarin; see our vitamin K foods guide and our leafy greens comparison. Fruit adds smaller amounts; our kiwi, mango and trout pages have full USDA profiles.
Daily Value, RDA and upper limit as reference facts
These are official reference values from the Food and Nutrition Board as listed by NIH ODS, shown for context. They are not personal targets; a clinician can tell you what applies to you.
| Age or life stage | RDA (alpha-tocopherol) | Upper Intake Level (UL) |
|---|---|---|
| 0-6 months | 4 mg (Adequate Intake) | Not established |
| 7-12 months | 5 mg (Adequate Intake) | Not established |
| 1-3 years | 6 mg | 200 mg |
| 4-8 years | 7 mg | 300 mg |
| 9-13 years | 11 mg | 600 mg |
| 14-18 years | 15 mg | 800 mg |
| 19 years and older | 15 mg | 1,000 mg |
| Pregnancy | 15 mg | 800 mg (14-18) or 1,000 mg (19+) |
| Lactation | 19 mg | 800 mg (14-18) or 1,000 mg (19+) |
The FDA Daily Value used on labels is 15 milligrams for adults and children 4 and older, and ODS explains that foods providing 20% of the DV or more are considered high sources. Food labels do not have to list vitamin E unless it has been added, so whole nuts, seeds and produce usually carry no vitamin E figure; that is why the USDA database is the practical reference.
Who might run low on vitamin E
ODS describes frank vitamin E deficiency as rare and says overt symptoms have not been found in healthy people who get little vitamin E from their diets. Groups more likely to run low include:
- People with conditions that impair fat absorption, such as Crohn’s disease or cystic fibrosis, because the digestive tract needs fat to absorb vitamin E.
- Premature babies of very low birth weight, whose care is managed by their medical team.
- People on very low-fat diets, which the Food and Nutrition Board cautions might provide too little unless they include nuts, seeds, fruits and vegetables.
National surveys summarized by ODS found that most Americans’ diets supply less than the RDA, though ODS adds that these estimates may be low because added cooking fats are often not counted. The 2025-2030 Dietary Guidelines also list vitamin E among the nutrients vegetarian and vegan diets often fall short in; our whole foods diet guide covers plant-based eating. Signs such as numbness, poor coordination or vision changes need a medical evaluation, not self-diagnosis.
Food first, and the supplement question
ODS states that research has not found adverse effects from consuming vitamin E in food. The cautions concern large supplemental amounts: ODS notes that large amounts taken with anticoagulant or antiplatelet medicines such as warfarin can raise bleeding risk. If you are weighing a pill, our vitamin E supplement guide covers forms, research and safety, and your clinician or pharmacist can check it against your medicines.
Two practical notes for vitamin E rich foods: they are energy-dense, so the calorie column in the tables is worth a glance, and peanuts and tree nuts such as almonds and hazelnuts are major food allergens that US labels must declare.
Frequently Asked Questions
What foods are highest in vitamin E?
In USDA data, wheat germ oil, sunflower seed kernels, almonds, sunflower oil, safflower oil and hazelnuts provide the most alpha-tocopherol per typical serving.
Which vegetables have vitamin E?
Cooked spinach, turnip greens, butternut squash and broccoli provide moderate amounts in USDA data, and avocado is another source.
What is the Daily Value for vitamin E?
The FDA Daily Value is 15 milligrams of alpha-tocopherol for adults and children 4 and older. NIH lists the adult RDA as 15 milligrams, or 19 during breastfeeding.
Why is soybean oil low on vitamin E lists?
Most of its vitamin E is gamma-tocopherol. Lists count alpha-tocopherol, the only form recognized to meet human requirements.
Can you get too much vitamin E from food?
The NIH Office of Dietary Supplements says research has not found adverse effects from vitamin E in food. Upper limits matter for supplements.
Is vitamin E deficiency common?
No. NIH describes it as rare and linked mainly to fat-malabsorption conditions and very low birth weight premature infants.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Whole Foods Diet: What It Is, NOVA Food Groups and the Research, Vitamin E Supplement: Benefits, Risks and What Trials Found, Almonds Benefits: USDA Nutrition per Ounce, Calories and Research.