Which Fish Is Highest in Vitamin E?

December 18, 2025 •

3 min read

A half-fillet of Atlantic salmon provides a significant 14% of the daily recommended value for vitamin E, a potent antioxidant essential for health. While other foods like seeds and nuts are richer sources, fish like salmon and trout are valuable for boosting vitamin E intake, especially when paired with their healthy omega-3 fats.

Quick Summary

Certain fatty fish, most notably Atlantic salmon and rainbow trout, are excellent sources of vitamin E, providing substantial antioxidant and anti-inflammatory benefits. These fish offer a dual nutritional punch, making them valuable additions to a healthy diet.

Key Points

Atlantic Salmon is a Top Fish Source: This oily fish is consistently one of the highest in vitamin E among commonly consumed fish, with a 100g serving providing approximately 2.8 mg.
Rainbow Trout is a Strong Contender: Another excellent fish for vitamin E is rainbow trout, delivering about 2.3 mg per 100g serving.
Seafood Like Abalone is Highest in Content: While not a fin fish, abalone is a seafood exceptionally high in vitamin E, but its content can vary by preparation.
Vitamin E Absorption is Boosted by Fish Fats: As a fat-soluble vitamin, vitamin E is better absorbed by the body when consumed with the healthy omega-3 fats found in fish like salmon and trout.
Vitamin E Protects Fish's Healthy Fats: This antioxidant vitamin also helps protect the fragile omega-3s from oxidation, both in the fish itself and once you've consumed it.
Mackerel and Sardines Also Offer Vitamin E: For a diverse diet, Atlantic mackerel and canned sardines are also good sources of vitamin E and other important nutrients.

The Top Fish Sources for Vitamin E

While many foods contain vitamin E, some fish stand out for their substantial contribution to your daily intake. It is important to note that the vitamin E content can vary based on the fish's diet and environment, but some species are consistently more reliable sources. These fish provide the most biologically active form of vitamin E, alpha-tocopherol, which the body prioritizes for use.

Atlantic Salmon

Atlantic salmon is widely recognized as one of the best fish sources for vitamin E. Its rich, oily flesh not only delivers high-quality protein and beneficial omega-3 fatty acids but also a notable amount of this fat-soluble vitamin. According to nutritional data, a 100-gram serving of Atlantic salmon can contain up to 2.8 mg of vitamin E, depending on the preparation. When consuming a half-fillet, this can contribute a significant portion of your daily value. The healthy fats in salmon also help the body absorb the vitamin E more efficiently.

Rainbow Trout

Another excellent choice is rainbow trout. Often cited alongside salmon, this freshwater fish is a reliable source of vitamin E. A 100-gram serving can provide around 2.3 mg of vitamin E. Rainbow trout's profile of nutrients makes it a great alternative for adding variety to your diet while still benefiting from antioxidant properties. Its omega-3 content further complements its vitamin E benefits.

Other Notable Fish and Seafood

For those looking beyond salmon and trout, several other options also contribute to your vitamin E intake. While technically not a fin fish, abalone is a seafood that offers a very high vitamin E content, with some sources listing up to 3.4 mg per 3 ounces. Atlantic mackerel and sardines also provide decent amounts, adding variety to your menu. Fish roe, crayfish, and octopus are other seafoods that contain smaller, but still beneficial, amounts of vitamin E. For optimal health, incorporating a mix of these options is recommended to ensure a balanced nutritional intake.

Why Vitamin E from Fish is a Smart Choice

Vitamin E is a fat-soluble vitamin, meaning it needs fat to be properly absorbed by the body. This makes fish an ideal delivery system for vitamin E. The healthy fats found in oily fish, particularly the long-chain omega-3 fatty acids EPA and DHA, facilitate the absorption of alpha-tocopherol in the digestive tract. This natural synergy is part of why dietary sources of vitamins are often preferred over supplements, as whole foods provide a full spectrum of nutrients that work together. Moreover, vitamin E acts as an antioxidant, protecting the vulnerable omega-3 fatty acids from oxidative damage, both in the fish's flesh and once consumed by your body.

Comparison of Vitamin E in Fish


Seafood Type	Vitamin E Content (per 100g)	Other Notable Nutrients
Escargot	~6.4 mg	Vitamin B12, Magnesium, Iron
Atlantic Salmon	~2.8 mg	Omega-3s, Vitamin D, Vitamin B12
Rainbow Trout	~2.3 mg	Omega-3s, Vitamin D, Potassium
Abalone	~2.5 mg	Protein, Iron, Magnesium
Atlantic Mackerel	~1.5 mg	Omega-3s, Vitamin B12, Selenium
Canned Sardines	~2.0 mg	Omega-3s, Calcium, Vitamin D

Simple Ways to Incorporate Vitamin E-Rich Fish

Integrating fish high in vitamin E into your meals is easy and delicious. Here are some simple ideas:

Baked Salmon: Prepare a salmon fillet with a drizzle of olive oil, lemon juice, and herbs. Baking helps retain the fish's nutritional value.
Trout Almondine: Pan-fry rainbow trout and top it with toasted almonds, another source of vitamin E, for a double-boost of antioxidants.
Mackerel Salad: Flake cooked mackerel and mix it with a little mayonnaise and chopped red bell peppers for a quick, vitamin-rich lunch.
Grilled Sardines: Grill canned sardines and serve them on toast with a sprinkle of parsley for a rustic, flavorful snack.
Salmon Avocado Wraps: Combine smoked salmon with sliced avocado (another vitamin E source) in a whole-wheat wrap for a balanced and nutritious meal.

Conclusion

In summary, Atlantic salmon and rainbow trout are two of the best fin fish choices if you are looking to increase your dietary intake of vitamin E. While certain mollusks like abalone may contain higher concentrations, these fatty fish offer a perfect combination of vitamin E and omega-3 fatty acids, ensuring better absorption and amplified health benefits. By incorporating these fish and other vitamin E-rich foods into your diet, you can support your body's antioxidant defenses, immune function, and overall well-being. For more in-depth nutritional information on vitamin E, consult resources from trusted institutions such as the Harvard T.H. Chan School of Public Health: https://nutritionsource.hsph.harvard.edu/vitamin-e/.

Frequently Asked Questions

Yes, many types of canned fish, such as canned sardines, contain vitamin E. The nutritional content may vary based on whether the fish is packed in water or oil, but it remains a viable source.

Fish oil itself is not naturally rich in vitamin E; however, many commercial fish oil supplements add vitamin E during processing. This is done because vitamin E, as an antioxidant, helps prevent the omega-3 fatty acids in the oil from oxidizing.

While certain fish are excellent sources, other foods like seeds (especially sunflower seeds), nuts (almonds), and plant-based oils (wheat germ oil) generally contain much higher concentrations of vitamin E per serving.

For most adults, the recommended dietary allowance (RDA) for vitamin E is 15 mg per day. The content provided by fish helps meet this goal as part of a balanced diet.

Cooking methods can affect nutrient content, but generally, grilling or baking fish like salmon and trout preserves its vitamin E better than high-heat methods. Some cooking oils used can also contribute to the overall vitamin E content.

Yes, consuming vitamin E from fish has several benefits. The fish's natural fat content aids absorption, and the antioxidant works with other nutrients like omega-3s to support immune function and protect against cellular damage from free radicals.

Getting nutrients from whole foods like fish is generally preferred over supplements. Food sources provide a variety of interacting nutrients, and the doses are naturally controlled. High-dose vitamin E supplements have been linked to potential risks in some studies.

A half-fillet of Atlantic salmon provides about 14% of the daily value for vitamin E, so including it in your diet a couple of times per week, alongside other vitamin E-rich foods, can help you meet your needs.