What foods have the most vitamin E?

January 14, 2026 •

3 min read

An ounce of dry-roasted sunflower seeds provides nearly 50% of the daily value for vitamin E. This fat-soluble antioxidant is crucial for protecting cells and supporting the immune system, making it important to know what foods have the most vitamin E to incorporate into your diet.

Quick Summary

The richest sources of vitamin E include wheat germ oil, sunflower seeds, and almonds, alongside other nuts, seeds, and specific vegetable oils and greens.

Key Points

Wheat Germ Oil: Just one tablespoon of wheat germ oil offers more than 100% of the recommended daily value for vitamin E.
Sunflower Seeds and Almonds: Ounce for ounce, these are among the most concentrated whole-food sources of vitamin E, making them excellent snacks.
Dietary Fats Aid Absorption: As a fat-soluble vitamin, vitamin E is best absorbed by the body when consumed along with dietary fat, like in oils, nuts, and seeds.
Diverse Plant Sources: Many fruits (avocado, mango) and vegetables (spinach, broccoli) contribute valuable amounts of vitamin E and other antioxidants.
Supplements Aren't Always Necessary: A balanced diet with a variety of nuts, seeds, and oils is typically enough to provide sufficient vitamin E for healthy individuals.
Heat Sensitivity: Some vitamin E can be lost when foods are cooked, so incorporating raw or lightly cooked sources, like sunflower seeds on a salad, is beneficial.

The Importance of Vitamin E

Vitamin E is a powerful fat-soluble antioxidant that protects your body's cells from oxidative stress caused by free radicals. It plays a critical role in immune function, eye health, and maintaining healthy skin. The Recommended Daily Allowance (RDA) for most adults is 15 milligrams (mg) per day. While vitamin E deficiency is rare, focusing on whole-food sources ensures you get the full spectrum of nutrients and cofactors. The body primarily uses a form called alpha-tocopherol, which is abundant in certain foods.

The Richest Sources: Oils, Seeds, and Nuts

When seeking out the most concentrated sources of vitamin E, certain foods consistently rise to the top. Many of the richest options are high in fat, which is necessary for the vitamin's absorption in the body.

Wheat Germ Oil

This is, by far, the most potent dietary source of vitamin E. Just one tablespoon can contain over 100% of the Daily Value.

Sunflower Seeds

A one-ounce serving of dry-roasted sunflower seeds offers a substantial portion of the daily requirement. These are excellent for snacking, topping salads, or adding to cereals.

Almonds

One of the most popular nuts, almonds, are an excellent source of vitamin E. Dry-roasted almonds provide a significant amount per ounce, making them an easy and healthy snack choice.

Hazelnuts and Peanuts

Other nuts, like dry-roasted hazelnuts and peanuts, also contain good levels of vitamin E. Nut butters made from these can be a convenient way to boost your intake.

Nutritious Fruits and Vegetables

While less concentrated than nuts and oils, many fruits and vegetables contribute meaningful amounts of vitamin E to your diet, along with other essential nutrients.

Fruits High in Vitamin E

Avocado: A versatile, nutrient-dense fruit, half an avocado can provide a good amount of vitamin E.
Mamey Sapote: This tropical fruit is surprisingly rich in vitamin E.
Mango and Kiwi: These sweet and tangy fruits add a smaller but valuable boost of vitamin E to your meals.

Vegetables High in Vitamin E

Spinach: This leafy green is a great source of vitamin E, especially when cooked.
Red Bell Pepper: Raw red bell pepper offers a decent amount of vitamin E per medium-sized vegetable.
Broccoli: Boiled broccoli contributes to your daily vitamin E needs.
Turnip and Beet Greens: These lesser-known greens are also valuable sources of vitamin E.

Other Valuable Sources

Several other food groups can help you reach your daily vitamin E goals:

Seafood: Certain fish and shellfish, including salmon and trout, contain vitamin E. Goose meat is also a surprisingly good source.
Fortified Foods: Many breakfast cereals, juices, and margarine are fortified with vitamin E to help people meet their nutritional needs.
Eggs: The yolk of an egg contains some vitamin E, though the amount varies based on the hen's diet.

Maximizing Vitamin E Absorption

Because vitamin E is a fat-soluble vitamin, it is absorbed most efficiently when consumed with a source of dietary fat. This is why many of the top food sources, like oils, nuts, and seeds, naturally pair it with fats. For low-fat foods like vegetables, pairing them with a healthy oil (like a spinach salad with sunflower oil dressing) can significantly enhance absorption. For individuals with fat malabsorption disorders, supplements might be necessary, but this should be discussed with a healthcare professional.

Vitamin E Content in Common Foods (per serving)


Food	Serving Size	Vitamin E (mg)
Wheat Germ Oil	1 Tbsp	20.3
Sunflower Seeds	1 oz (dry roasted)	7.4
Almonds	1 oz (dry roasted)	6.8
Sunflower Oil	1 Tbsp	5.6
Hazelnuts	1 oz (dry roasted)	4.3
Avocado	1/2 fruit	2.1
Spinach	1/2 cup (boiled)	1.9
Peanut Butter	2 Tbsp	2.9

Conclusion

From potent cooking oils and nutrient-dense nuts to a variety of fruits and leafy greens, a wide array of foods provide excellent sources of vitamin E. By incorporating a handful of sunflower seeds into your daily routine, adding almonds to your breakfast, or using specific vegetable oils in cooking, you can easily ensure your diet contains this vital antioxidant. While supplements are available, meeting your needs through whole foods is the most recommended approach for obtaining a balanced intake of vitamins and minerals.

For more in-depth nutritional information, you can explore resources like the NIH Office of Dietary Supplements website on vitamin E.(https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)

Frequently Asked Questions

Wheat germ oil contains the highest concentration of vitamin E, with one tablespoon providing a significant amount, often exceeding the daily recommended value.

Yes, nuts and seeds, particularly sunflower seeds and almonds, are among the best and most concentrated whole-food sources of vitamin E.

Cooking, especially at high temperatures, can reduce the vitamin E content of some foods. For this reason, consuming a mix of raw and cooked sources is recommended.

For most healthy people, a varied and balanced diet that includes vitamin E-rich foods is sufficient to meet daily requirements, and deficiency is uncommon.

Avocados are a good source of vitamin E, with half a fruit providing a decent amount along with healthy fats that help with absorption.

Foods rich in healthy fats, such as avocados, nuts, seeds, and vegetable oils, aid in the absorption of vitamin E because it is a fat-soluble vitamin.

Fortified cereals can be a reliable source of vitamin E, contributing to your daily intake, especially when eaten as part of a balanced breakfast.