The Richest Sources of Vitamin E in Cooking Oils
Among cooking oils, the concentration of vitamin E varies significantly. Some oils provide a substantial portion of the daily recommended value in a single serving.
Wheat Germ Oil: The Leader of the Pack
Wheat germ oil is the richest source of vitamin E among edible oils. A tablespoon offers about 20 mg of vitamin E, equivalent to 135% of the Daily Value (DV). It's often used in dressings or as a supplement due to its sensitivity to heat. Its nutty flavor pairs well with salads or drizzled over cooked vegetables.
Sunflower and Safflower Oil
Sunflower and safflower oils are also high in vitamin E. High-oleic sunflower oil provides about 5.6 mg per tablespoon (37% DV), while safflower oil contains around 4.6 mg per tablespoon (31% DV). Their neutral flavors and high smoke points make them suitable for various cooking methods.
Almond and Hazelnut Oil
Nut-based oils like almond and hazelnut are good sources of vitamin E. Hazelnut oil offers about 6.4 mg per tablespoon (43% DV), and almond oil contains around 5.3 mg (36% DV). Their distinct nutty flavors work well in dressings, marinades, and baking. To preserve the vitamin E and flavor, they are best used in low to moderate heat applications.
Other Notable Cooking Oils with Vitamin E
Several other common cooking oils contribute to vitamin E intake.
- Rice Bran Oil: Provides about 4.4 mg per tablespoon (29% DV) and is suitable for frying due to its high smoke point.
- Grapeseed Oil: Offers 3.9 mg per tablespoon (26% DV) and a light flavor good for dressings and stir-frying.
- Canola Oil: Contains 2.4 mg per tablespoon (16% DV) and is a versatile option for general cooking.
- Olive Oil: Contains vitamin E, with extra virgin varieties having more, though it's not as concentrated as in some other oils.
- Soybean Oil: Contains vitamin E, including a notable amount of gamma-tocopherol.
Maximizing Vitamin E Retention During Cooking
Vitamin E is a heat-sensitive antioxidant. To get the most from oils high in this vitamin:
- Use oils with high vitamin E content in low-heat applications, such as dressings or drizzling over finished dishes.
- For high-heat cooking, choose oils with a higher smoke point, like sunflower or rice bran oil, which still offer some vitamin E benefit.
- Store oils properly in a cool, dark place in sealed containers to protect vitamin E from light, heat, and air.
Comparison of Cooking Oils by Vitamin E Content
| Cooking Oil | Vitamin E (mg per tbsp) | Percent Daily Value (% DV) | Best Use Cases |
|---|---|---|---|
| Wheat Germ Oil | 20 mg | 135% | Dressings, sauces, supplements |
| Hazelnut Oil | 6.4 mg | 43% | Dressings, baking, marinades |
| Sunflower Oil | 5.6 mg | 37% | Sautéing, baking, frying (high-oleic) |
| Almond Oil | 5.3 mg | 36% | Dressings, baking, light sautéing |
| Safflower Oil | 4.6 mg | 31% | High-heat cooking, dressings |
| Rice Bran Oil | 4.4 mg | 29% | High-heat cooking, frying |
| Grapeseed Oil | 3.9 mg | 26% | Stir-frying, dressings |
| Canola Oil | 2.4 mg | 16% | General cooking, baking |
Other Dietary Sources of Vitamin E
Beyond cooking oils, vitamin E is found in various foods.
- Nuts and Seeds: Almonds, sunflower seeds, and hazelnuts are rich in vitamin E.
- Leafy Greens: Spinach and broccoli contain moderate amounts.
- Fruits: Avocados and mangoes also contribute.
For more detailed information, consult the National Institutes of Health Office of Dietary Supplements.
Conclusion
Many common cooking oils are good sources of vitamin E, a vital antioxidant. Wheat germ oil leads in concentration, followed by sunflower, safflower, almond, and hazelnut oils. Using high-vitamin oils in low-heat applications helps preserve the nutrient. Supplementing oil intake with other vitamin E-rich foods like nuts, seeds, and certain fruits and vegetables ensures a balanced approach to meeting your nutritional needs.
