Foods high in Vitamin E

Vitamin E values here are alpha-tocopherol, the form the Daily Value is based on. Nuts, seeds and vegetable oils are typical sources.

The Daily Value is 15 mg. The list ranks generic foods by Vitamin E per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.

#	Food	Per 100 g	% DV	Per serving
1	Oil, wheat germ Fats and Oils	149 mg	996%	20.3 mg 1 tablespoon
2	Wheat germ oil Salad dressings and vegetable oils	149 mg	993%	20.9 mg 1 tablespoon
3	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals	80.5 mg	536%	23.3 mg 1 serving (NLEA serving size = 0.75 cup)
4	Sunflower oil Salad dressings and vegetable oils	68.5 mg	457%	9.6 mg 1 tablespoon
5	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan Beverages	51.9 mg	346%	13.5 mg 1 scoop
6	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Beverages	51.9 mg	346%	13.5 mg 1 scoop
7	Nutritional powder mix, sugar free (Slim Fast) Protein and nutritional powders	51.9 mg	346%	7.3 mg 1 scoop
8	Nutritional powder mix (Slim Fast) Protein and nutritional powders	51.9 mg	346%	13.5 mg 1 scoop
9	Nutritional powder mix, high protein (Slim Fast) Protein and nutritional powders	51.9 mg	346%	13.5 mg 1 scoop
10	Babyfood, cereal, whole wheat, with apples, dry fortified Baby Foods	50 mg	333%	7.5 mg 0.5 oz
11	Oil, hazelnut Fats and Oils	47.2 mg	315%	6.4 mg 1 tablespoon
12	Safflower oil Salad dressings and vegetable oils	46 mg	307%	6.4 mg 1 tablespoon
13	Peanut butter, vitamin and mineral fortified Nuts and seeds	43.2 mg	288%	6.9 mg 1 tablespoon
14	Peanut butter, chunky, vitamin and mineral fortified Legumes and Legume Products	43.2 mg	288%	111 mg 1 cup
15	Peanut butter, smooth, vitamin and mineral fortified Legumes and Legume Products	43.2 mg	288%	111 mg 1 cup
16	Oil, sunflower, linoleic, (partially hydrogenated) Fats and Oils	41.1 mg	274%	5.6 mg 1 tbsp
17	Oil, sunflower, linoleic, (approx. 65%) Fats and Oils	41.1 mg	274%	5.6 mg 1 tbsp
18	Oil, sunflower, linoleic (less than 60%) Fats and Oils	41.1 mg	274%	5.6 mg 1 tbsp
19	Oil, sunflower, high oleic (70% and over) Fats and Oils	41.1 mg	274%	5.8 mg 1 tbsp
20	Oil, industrial, mid-oleic, sunflower Fats and Oils	41.1 mg	274%	5.6 mg 1 tablespoon
21	Oil, almond Fats and Oils	39.2 mg	261%	5.3 mg 1 tablespoon
22	Almond oil Salad dressings and vegetable oils	39.2 mg	261%	5.5 mg 1 tablespoon
23	Spices, chili powder Spices and Herbs	38.1 mg	254%	3.1 mg 1 tbsp
24	Margarine-like spread, BENECOL Light Spread Fats and Oils	37.2 mg	248%	5.2 mg 1 tablespoon (1 NLEA serving)
25	Seeds, sunflower seed kernels, oil roasted, with salt added Nut and Seed Products	36.3 mg	242%	10.3 mg 1 oz
26	Seeds, sunflower seed kernels, oil roasted, without salt Nut and Seed Products	36.3 mg	242%	10.3 mg 1 oz
27	Wocas, dried seeds, Oregon, yellow pond lily (Klamath) American Indian/Alaska Native Foods	35.6 mg	238%	10.1 mg 1 oz
28	Oil, cottonseed, salad or cooking Fats and Oils	35.3 mg	235%	4.8 mg 1 tablespoon
29	Oil, industrial, cottonseed, fully hydrogenated Fats and Oils	35.3 mg	235%	4.8 mg 1 tablespoon
30	Cottonseed oil Salad dressings and vegetable oils	35.3 mg	235%	4.9 mg 1 tablespoon
31	Sunflower seed kernels, dried Nut and Seed Products	35.2 mg	234%	16.2 mg 1 cup, with hulls, edible yield
32	Oil, safflower, salad or cooking, linoleic, (over 70%) Fats and Oils	34.1 mg	227%	4.6 mg 1 tbsp
33	Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) Fats and Oils	34.1 mg	227%	4.6 mg 1 tablespoon
34	Oil, rice bran Fats and Oils	32.3 mg	215%	4.4 mg 1 tablespoon
35	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar Snacks	30.5 mg	203%	16.8 mg 1 bar
36	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar Snacks	30.5 mg	203%	24.4 mg 1 bar
37	Spices, pepper, red or cayenne Spices and Herbs	29.8 mg	199%	1.6 mg 1 tbsp
38	Spices, paprika Spices and Herbs	29.1 mg	194%	2 mg 1 tbsp
39	Oil, grapeseed Fats and Oils	28.8 mg	192%	3.9 mg 1 tablespoon
40	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors Snacks	27.5 mg	184%	12.1 mg 1 bar
41	Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) Fats and Oils	26.6 mg	178%	3.7 mg 1 tablespoon (1 NLEA serving)
42	Sunflower seeds, plain, unsalted Nuts and seeds	26.1 mg	174%	3.9 mg 1 oz, in shell, yields
43	Seeds, sunflower seed kernels, dry roasted, without salt Nut and Seed Products	26.1 mg	174%	7.4 mg 1 oz
44	Sunflower seeds, NFS Nuts and seeds	26.1 mg	174%	3.9 mg 1 oz, in shell, yields
45	Seeds, sunflower seed kernels from shell, dry roasted, with salt added Nut and Seed Products	26.1 mg	174%	7.4 mg 1 oz
46	Nuts, almonds, oil roasted, with salt added Nut and Seed Products	26 mg	173%	7.4 mg 1 oz (22 whole kernels)
47	Nuts, almonds, oil roasted, without salt added Nut and Seed Products	26 mg	173%	7.4 mg 1 oz (22 whole kernels)
48	Nuts, almonds, oil roasted, lightly salted Nut and Seed Products	26 mg	173%	7.4 mg 1 oz (22 whole kernels)
49	Sunflower seeds, plain, salted Nuts and seeds	25.8 mg	172%	3.9 mg 1 oz, in shell, yields
50	Almonds Nut and Seed Products	25.6 mg	171%	7.3 mg 1 oz (23 whole kernels)
51	Almonds, unroasted Nuts and seeds	25.6 mg	171%	7.3 mg 1 oz
52	Spices, curry powder Spices and Herbs	25.2 mg	168%	1.6 mg 1 tbsp
53	Nuts, almonds, oil roasted, with salt added, smoke flavor Nut and Seed Products	25.1 mg	168%	7 mg 1 oz (28 almonds)
54	Sunflower seeds, flavored Nuts and seeds	24.9 mg	166%	3.7 mg 1 oz, in shell, yields
55	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat Baby Foods	24.7 mg	164%	7 mg 1 oz
56	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR Snacks	24.6 mg	164%	13.5 mg 1 bar
57	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar Snacks	24.6 mg	164%	13.5 mg 1 bar
58	Nuts, almond butter, plain, without salt added Nut and Seed Products	24.2 mg	161%	3.9 mg 1 tbsp
59	Nuts, almond butter, plain, with salt added Nut and Seed Products	24.2 mg	161%	3.9 mg 1 tbsp
60	Nutrition bar (Zone Perfect Classic Crunch) Nutrition bars	24 mg	160%	4.8 mg 1 snack size bar
61	Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors Snacks	24 mg	160%	12 mg 1 bar
62	Almonds, NFS Nuts and seeds	23.9 mg	159%	6.8 mg 1 oz
63	Nuts, almonds, dry roasted, without salt added Nut and Seed Products	23.9 mg	159%	6.8 mg 1 oz (22 whole kernels)
64	Almonds, unsalted Nuts and seeds	23.8 mg	159%	6.7 mg 1 oz
65	Nuts, almonds, blanched Nut and Seed Products	23.8 mg	158%	2.2 mg 1 tbsp
66	Almonds, lightly salted Nuts and seeds	23.6 mg	157%	6.7 mg 1 oz
67	Almonds, salted Nuts and seeds	23.5 mg	157%	6.7 mg 1 oz
68	Almonds, flavored Nuts and seeds	23.4 mg	156%	6.6 mg 1 oz
69	Seeds, sunflower seed butter, without salt Nut and Seed Products	22.9 mg	153%	3.7 mg 1 tbsp
70	Seeds, sunflower seed butter, with salt added Nut and Seed Products	22.9 mg	153%	3.7 mg 1 tbsp
71	Corn oil Salad dressings and vegetable oils	22.6 mg	151%	3.2 mg 1 tablespoon
72	Salad dressing, mayonnaise, soybean and safflower oil, with salt Fats and Oils	22 mg	147%	3 mg 1 tablespoon
73	Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) Fats and Oils	21.8 mg	145%	3.1 mg 1 tbsp
74	Oil, cooking and salad, ENOVA, 80% diglycerides Fats and Oils	21.6 mg	144%	3 mg 1 tbsp (1 NLEA serving)
75	Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D Fats and Oils	21.1 mg	141%	3 mg 1 tbsp
76	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt Fats and Oils	21.1 mg	141%	3 mg 1 tbsp
77	Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D Fats and Oils	21.1 mg	141%	3 mg 1 tbsp
78	Margarine-like, vegetable oil spread, 60% fat, tub, with salt Fats and Oils	21.1 mg	141%	3 mg 1 tbsp
79	Butter replacement, liquid Margarine	21.1 mg	141%	3 mg 1 tablespoon
80	Margarine, tub Margarine	21.1 mg	141%	3 mg 1 tablespoon
81	Olive oil Salad dressings and vegetable oils	20.9 mg	139%	2.9 mg 1 tablespoon
82	Mixed seeds Nuts and seeds	19.7 mg	131%	28.6 mg 1 cup
83	Seeds, sunflower seed kernels, dry roasted, with salt added Nut and Seed Products	19.6 mg	131%	24.9 mg 1 cup
84	Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil Fats and Oils	19.3 mg	129%	2.7 mg 1 tablespoon
85	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ Breakfast Cereals	19.3 mg	129%	2.7 mg 2 tbsp (1 NLEA serving)
86	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular Breakfast Cereals	19.3 mg	129%	2.7 mg 2 tbsp (1 NLEA serving)
87	Oil, babassu Fats and Oils	19.1 mg	127%	2.6 mg 1 tbsp
88	Shortening frying (heavy duty), palm (hydrogenated) Fats and Oils	19 mg	127%	2.4 mg 1 tbsp
89	Shortening, confectionery, fractionated palm Fats and Oils	19 mg	127%	2.6 mg 1 tbsp
90	Vegetable oil, NFS Salad dressings and vegetable oils	19 mg	127%	2.7 mg 1 tablespoon
91	Nuts, almonds, dry roasted, with salt added Nut and Seed Products	19 mg	127%	25.7 mg 1 cup, whole
92	Spices, oregano, dried Spices and Herbs	18.3 mg	122%	0.18 mg 1 tsp, leaves
93	Margarine, NFS Margarine	18.1 mg	121%	2.5 mg 1 tablespoon
94	Almonds, honey roasted Nuts and seeds	18 mg	120%	5.1 mg 1 oz
95	Nuts, hazelnuts or filberts, blanched Nut and Seed Products	17.5 mg	117%	5 mg 1 oz
96	Oil, industrial, canola (partially hydrogenated) oil for deep fat frying Fats and Oils	17.5 mg	116%	2.4 mg 1 tablespoon
97	Canola oil Fats and Oils	17.5 mg	116%	2.4 mg 1 tbsp
98	Oil, industrial, canola, high oleic Fats and Oils	17.5 mg	116%	2.4 mg 1 tablespoon
99	Oil, industrial, canola for salads, woks and light frying Fats and Oils	17.5 mg	116%	2.4 mg 1 tablespoon
100	Canola oil Salad dressings and vegetable oils	17.3 mg	115%	2.4 mg 1 tablespoon

General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.