What Foods Have Vitamin E in Them? A Comprehensive Guide

November 6, 2025 •

3 min read

According to the National Institutes of Health, vitamin E is found widely in plant-based oils, nuts, seeds, and leafy greens. Knowing what foods have vitamin E in them is key to supporting cellular health, immune function, and vision through your diet. This comprehensive guide explores the best dietary sources to help you easily incorporate this powerful antioxidant into your meals.

Quick Summary

This article lists various dietary sources of vitamin E, including nuts, seeds, oils, fruits, and vegetables. It explores the different food groups rich in this antioxidant and provides a detailed comparison table of common foods. The guide also covers cooking methods that help preserve nutrient content and answers frequent questions about natural vitamin E intake.

Key Points

Rich Sources: Vegetable oils, seeds, and nuts like almonds and sunflower seeds are the most concentrated food sources of vitamin E.
Fat for Absorption: As a fat-soluble vitamin, vitamin E is absorbed most effectively when consumed alongside dietary fats, such as those found in avocados and oils.
Preserve Nutrients: High heat can destroy vitamin E, so using oils in low-heat cooking or as dressings is preferable.
Diverse Diet: A variety of foods, including leafy greens, certain fruits, and some fish, also provide moderate amounts of vitamin E, contributing to your overall intake.
Whole Foods First: Relying on whole food sources is generally recommended over supplements to meet vitamin E needs.

Excellent Plant-Based Sources

Nuts and Seeds

Seeds and nuts are some of the most potent sources of vitamin E available through diet. A handful of these snacks can significantly boost your daily intake. Key examples include:

Sunflower seeds: A top contender, with a high concentration of vitamin E.
Almonds: A popular and versatile nut, rich in this essential vitamin.
Hazelnuts: Another excellent source, perfect for snacking or adding to baked goods.
Peanuts and peanut butter: Offer a great, convenient way to get your vitamin E.

Vegetable Oils

Certain plant-based oils are exceptionally high in vitamin E, making them perfect for cooking and salad dressings. However, it is important to note that high heat can destroy the vitamin, so using them in low-heat applications or as a finishing oil is best. The richest options include:

Wheat germ oil: The most concentrated source of vitamin E, providing a massive dose in just one tablespoon.
Sunflower oil: A widely used cooking oil with a high vitamin E content.
Safflower oil: Another great choice for its vitamin E concentration.
Corn and soybean oil: Also contribute significant amounts of vitamin E to your diet.

Nutrient-Dense Fruits and Vegetables

Leafy Greens

While not as concentrated as oils or seeds, green leafy vegetables offer a healthy and moderate contribution of vitamin E. Cooking these vegetables can sometimes increase the bioavailability of the vitamin when paired with fat. Good choices include:

Spinach: A versatile green that can be eaten raw in salads or cooked.
Turnip greens: A nutritional powerhouse with a good amount of vitamin E.
Beet greens: Also provide a healthy dose of the vitamin.

Other Fruits and Vegetables

Several other produce items are also reliable sources of vitamin E, helping you reach your daily needs. These include:

Avocado: A creamy fruit known for its healthy fats, which also aids in vitamin E absorption.
Red sweet peppers: A colorful addition to any meal, providing a good source of the vitamin.
Butternut squash: This hearty squash contains a notable amount of vitamin E.
Mango and kiwi: Excellent fruit options for a moderate vitamin E boost.

Exploring Animal and Fortified Sources

Animal Products

Some animal-based foods contain vitamin E, although generally in smaller quantities compared to plant sources. Egg yolks, for example, contain a decent amount, though the content can vary. Certain fatty fish, such as salmon and trout, also provide this nutrient.

Fortified Foods

Many processed foods are fortified with vitamins, including vitamin E, to help meet nutritional requirements. Breakfast cereals, margarine, and some fruit juices are common examples. Checking the nutrition label is the best way to determine if a product has added vitamin E.

Comparison of Common Vitamin E Foods


Food Source	Serving Size	Approximate Vitamin E (mg)	Percentage of DV	Best Use for Max Absorption
Wheat Germ Oil	1 tbsp	20.3	135%	Salad dressing, light sautéing
Sunflower Seeds	1 oz (dry roasted)	7.4	49%	Trail mix, salad topping
Almonds	1 oz (dry roasted)	6.8	45%	Snacking, almond butter
Sunflower Oil	1 tbsp	5.6	37%	Low-heat cooking
Hazelnuts	1 oz (dry roasted)	4.3	29%	Snacking, baking
Avocado	1/2 fruit	2.1	14%	Guacamole, salads
Spinach	1/2 cup (boiled)	1.9	13%	Side dish, smoothies
Mango	1/2 cup (sliced)	0.7	5%	Fruit salad, smoothies

Cooking Methods for Preserving Vitamin E

As a fat-soluble vitamin, vitamin E is best absorbed when consumed with dietary fat. However, it is sensitive to high heat and light, which can degrade its content. To maximize intake from food sources:

Embrace raw consumption: Enjoying nuts, seeds, and certain vegetables like spinach and red peppers raw helps preserve their vitamin E.
Use oils wisely: Utilize high-vitamin E oils like sunflower or wheat germ oil for dressings rather than high-temperature frying, which can destroy the nutrient.
Proper storage: Store vegetable oils away from light and heat in a cool, dark pantry to maintain their potency.
Combine with fats: Pairing lower-fat vitamin E sources, like leafy greens, with healthy fats, such as olive oil or avocado, can enhance absorption.

Conclusion

Making conscious dietary choices is the most effective way to ensure a sufficient intake of vitamin E. By focusing on a variety of whole foods—especially seeds, nuts, healthy oils, and colorful fruits and vegetables—you can naturally support your body's antioxidant defenses. Incorporating simple habits like sprinkling sunflower seeds on your salad or choosing a vitamin E-rich oil for your dressings can make a significant difference. While supplements are available, prioritizing food sources is recommended for receiving the full spectrum of beneficial nutrients.

For a deeper dive into nutritional content, refer to the USDA FoodData Central database.

Frequently Asked Questions

Wheat germ oil is the single food highest in vitamin E, with one tablespoon providing over 100% of the daily value.

Yes, seeds and nuts like sunflower seeds, almonds, and hazelnuts are excellent and highly concentrated sources of vitamin E, and they are also convenient snacks.

Vegetables rich in vitamin E include leafy greens like spinach and turnip greens, as well as red sweet peppers, butternut squash, and broccoli.

Avocado, mango, and kiwi fruit are notable fruit sources of vitamin E, though their concentrations are lower than those found in oils or seeds.

Yes, vitamin E is sensitive to high heat. To preserve the vitamin content in oils and vegetables, it is best to use low-heat cooking methods or consume them raw.

Vitamin E is a fat-soluble vitamin, meaning it requires fat to be properly absorbed by the body. Consuming vitamin E-rich foods with some dietary fat enhances its bioavailability.

While many vegetable oils contain vitamin E, the concentration varies significantly. Wheat germ, sunflower, and safflower oils are particularly high in vitamin E, while others contain lesser amounts.