Is vitamin E in vegetables?

November 28, 2025 •

3 min read

According to the National Institutes of Health, vitamin E is found in significant amounts in green leafy vegetables like spinach and broccoli. So, is vitamin E in vegetables? The definitive answer is yes, and certain vegetables are an important dietary source of this potent antioxidant.

Quick Summary

Yes, many vegetables contain vitamin E, with dark green leafy types and certain squashes being notable examples. Understanding which vegetables offer the most, coupled with proper preparation techniques, can help boost your intake of this key antioxidant.

Key Points

Vegetables contain Vitamin E: Yes, many vegetables, particularly dark green leafy ones, are a source of vitamin E.
Absorption is fat-dependent: As a fat-soluble vitamin, E's absorption from vegetables is maximized when consumed with a source of healthy fat.
Cooking affects content: High-heat cooking can degrade vitamin E, so steaming or using raw vegetables is often preferred for maximum retention.
Variety is vital: For optimal intake, vegetables should be part of a diverse diet that also includes nuts, seeds, and vegetable oils, which are more concentrated sources.
Leafy greens are excellent choices: Spinach, broccoli, beet greens, and Swiss chard are among the best vegetable options for boosting vitamin E intake.
Not the sole source: It is difficult to meet the full RDA for vitamin E from vegetables alone, but they are a crucial contributor in a balanced diet.

The Role of Vitamin E

Vitamin E is not a single compound but a group of fat-soluble antioxidants that protect the body's cells from damage caused by free radicals. This protection is vital for maintaining a healthy immune system, good vision, and glowing skin. The most biologically active form in humans is alpha-tocopherol. While nuts, seeds, and vegetable oils are often cited as the richest sources, vegetables play a critical and accessible role in contributing to your daily vitamin E intake, particularly for those on a plant-based diet.

Top Vegetable Sources of Vitamin E

While not containing the concentrated levels found in seeds and oils, certain vegetables offer a solid contribution of vitamin E. The best vegetable sources are often the dark green, leafy varieties.

Spinach: A cup of raw spinach provides a good amount of vitamin E.
Broccoli: This popular cruciferous vegetable contains a respectable amount of vitamin E.
Beet Greens: The leaves of the beetroot plant are a concentrated source of vitamin E.
Butternut Squash: Offers a moderate amount of vitamin E.
Asparagus: A serving contributes to your daily vitamin E needs.
Red Bell Peppers: Rich in vitamin C and contain a decent amount of vitamin E.
Swiss Chard: Another leafy green, it's a good source of vitamin E.

Maximizing Vitamin E Absorption from Vegetables

Since vitamin E is a fat-soluble nutrient, consuming it with a source of dietary fat is crucial for optimal absorption.

Here are some tips for better absorption:

Add a healthy oil: Drizzle olive or sunflower oil over a salad.
Pair with avocado: Add sliced avocado to salads. Avocado is naturally rich in healthy fats.
Include nuts and seeds: Sprinkle sunflower seeds or almonds on cooked greens.
Cook with a fat source: Sauté leafy greens in a small amount of oil rather than boiling.

Vegetable vs. Other Vitamin E Sources: A Quick Comparison

This comparison helps illustrate why a varied diet is the best approach for meeting your nutritional needs.


Source Category	Common Examples	Typical Vitamin E Content	Primary Benefit	Absorption Tip
Vegetables	Spinach, broccoli, beet greens	Lower to moderate (mg per serving)	High in antioxidants and fiber	Pair with a healthy fat like avocado or oil
Nuts & Seeds	Sunflower seeds, almonds, hazelnuts	High (mg per ounce)	Concentrated, easy snack	Little to no extra fat needed due to natural content
Vegetable Oils	Wheat germ oil, sunflower oil, safflower oil	Very High (mg per tablespoon)	Richest concentrated source	Use in cooking or as a salad dressing
Fruits	Avocado, kiwi, mango	Low to moderate	Good for general nutrition and diversity	Pair with a fat source, like nuts or seeds

Can You Get Enough Vitamin E from Vegetables Alone?

Relying solely on vegetables to meet the recommended daily allowance (RDA) of 15 mg for adults can be challenging. Nuts, seeds, and their oils are more concentrated sources; for example, one ounce of sunflower seeds has significantly more vitamin E than spinach. A varied diet including different food groups is the most practical strategy for ensuring adequate intake and getting different forms of vitamin E.

Conclusion

So, is vitamin E in vegetables? Yes, many common vegetables, especially leafy greens like spinach and broccoli, are good sources. While they are not the most concentrated source compared to nuts, seeds, and oils, they are a valuable part of a healthy diet. Incorporate a variety of vegetables and pair them with a healthy fat to maximize absorption. For a comprehensive list of food sources, consult resources like Healthline's guide to foods high in vitamin E. Diversifying food choices helps meet requirements and reap antioxidant benefits.

Frequently Asked Questions

Dark green leafy vegetables are generally among the top contenders. Examples include spinach, beet greens, Swiss chard, and broccoli.

Yes, vitamin E is sensitive to heat. High-temperature cooking can reduce content, while steaming or eating raw can help preserve it.

Eat vegetables with a source of healthy fat, such as adding nuts, avocado, or a drizzle of olive oil to your meal.

No, while leafy greens are excellent sources, other vegetables like butternut squash, red bell peppers, and asparagus also contain vitamin E.

Nuts, seeds, and their oils are generally much more concentrated sources of vitamin E than vegetables, though vegetables offer other nutrients.

Yes, a well-planned plant-based diet can provide adequate vitamin E by including a variety of sources like vegetables, nuts, seeds, and plant-based oils.

Getting vitamins from whole foods like vegetables is often preferred over high-dose supplements, as foods offer a mix of compounds that work together.