Which Food Contains High Vitamin E? The Best Sources for Your Diet

January 11, 2026 •

3 min read

With more than 90% of adults not meeting the Estimated Average Requirement for vitamin E, it's more important than ever to understand which food contains high vitamin E. This powerful antioxidant is essential for protecting cells from damage and supporting immune function.

Quick Summary

A comprehensive guide detailing the richest dietary sources of antioxidant vitamin E. The article highlights nuts, seeds, specific vegetable oils, and select fruits and vegetables as powerful options to enhance your daily nutritional intake.

Key Points

Top Sources: Wheat germ oil is the most concentrated source of vitamin E, followed by sunflower seeds and almonds.
Diverse Options: You can find vitamin E in nuts, seeds, vegetable oils, leafy greens like spinach, and fruits such as avocado.
Absorption Aid: Vitamin E is fat-soluble, so eating it with healthy fats, like those in avocados or oils, improves absorption.
Antioxidant Power: Vitamin E acts as a powerful antioxidant, protecting cells from damage caused by free radicals.
Health Benefits: A diet rich in vitamin E supports immune function, skin health, and eye health.
RDA: The Recommended Dietary Allowance for most adults is 15 mg of vitamin E daily, and many Americans fall short of this amount.

Understanding Vitamin E and Why It's Essential

Vitamin E is a fat-soluble vitamin known for its antioxidant properties, which help protect the body's cells from the damaging effects of free radicals. Free radicals are unstable molecules generated naturally during metabolism and through environmental exposures like pollution and UV radiation. By neutralizing these free radicals, vitamin E plays a crucial role in maintaining overall health. The nutrient is involved in immune function, eye health, and maintaining healthy skin and hair. For most adults, the Recommended Dietary Allowance (RDA) for vitamin E is 15 mg per day. Fortunately, it is widely available in many foods, making it easy to incorporate into a balanced diet. Individuals with fat-malabsorption disorders, however, may require supplements.

The Top Food Sources for High Vitamin E

When looking to boost your vitamin E intake, focusing on specific nuts, seeds, and vegetable oils is a great strategy. Here are some of the most potent sources:

Seeds and Nuts

Sunflower Seeds: An absolute powerhouse of vitamin E. A single ounce of dry-roasted sunflower seeds provides nearly half of the daily recommended intake. They are a versatile snack that can be added to salads, oatmeal, or yogurt.
Almonds: These nuts are not only a great source of healthy fats but also contain a significant amount of vitamin E. Just one ounce of almonds delivers a substantial portion of your daily requirement.
Hazelnuts: A great source of vitamin E and other nutrients. A one-ounce serving of dry-roasted hazelnuts offers a healthy boost to your daily intake.
Peanuts: A popular and accessible snack, dry-roasted peanuts provide a good dose of vitamin E, alongside protein and fiber.

Vegetable Oils

For cooking and salad dressings, certain oils are particularly rich in vitamin E.

Wheat Germ Oil: One of the richest sources of vitamin E available. Just one tablespoon can provide more than the recommended daily amount.
Sunflower Oil: A common cooking oil that contains a notable amount of vitamin E.
Safflower Oil: Another oil with a high vitamin E content, making it a healthy choice for various culinary uses.

Fruits and Vegetables

While less concentrated than nuts and oils, many fruits and vegetables contribute to your daily vitamin E intake.

Avocado: A creamy, delicious fruit that contains a good amount of vitamin E. It's also packed with healthy monounsaturated fats that aid in the absorption of this fat-soluble vitamin.
Spinach: A leafy green vegetable that offers a valuable amount of vitamin E, especially when cooked.
Broccoli: This cruciferous vegetable contains a decent amount of vitamin E and other vitamins and minerals.
Red Bell Peppers: A serving of raw red bell pepper contributes a solid amount of vitamin E to your diet.

Comparison of Top Vitamin E Food Sources

To help you visualize the best options, here is a comparison table of common foods and their vitamin E content per standard serving. (Note: Values are approximate and can vary based on preparation and source.)


Food (per standard serving)	Serving Size	Vitamin E (mg)	Percentage of RDA (Adults)
Wheat Germ Oil	1 Tbsp	20.3	135%
Sunflower Seeds	1 oz, dry roasted	7.4	49%
Almonds	1 oz, dry roasted	6.8	45%
Hazelnuts	1 oz, dry roasted	4.3	29%
Sunflower Oil	1 Tbsp	5.6	37%
Safflower Oil	1 Tbsp	4.6	31%
Peanuts	1 oz, dry roasted	2.2	15%
Avocado	½ fruit	2.1	14%
Spinach	½ cup, boiled	1.9	13%
Red Bell Pepper	1 medium, raw	1.9	13%
Trout	3 oz	2.15	14%

Beyond the Basics: Incorporating Vitamin E into Your Meals

Making small changes to your daily eating habits can significantly increase your vitamin E intake. Try adding a handful of sunflower seeds to your morning cereal or sprinkling almonds over your salad for a satisfying crunch. For cooking, replace less-healthy oils with sunflower or wheat germ oil. Avocado is another easy and delicious addition, perfect for toast, salads, or homemade dips. Remember that vitamin E is fat-soluble, so consuming these foods with some fat is key to maximizing absorption.

Conclusion: Making Vitamin E a Priority

Obtaining sufficient vitamin E from your diet is achievable by prioritizing nutrient-dense foods. From the highly concentrated oils and seeds to the more moderate contributions from vegetables and fruits, a varied diet is the best approach. While a deficiency is uncommon in healthy individuals, actively including high-vitamin-E foods ensures you reap the antioxidant benefits and support your overall health. Always consult with a healthcare provider before beginning any new supplement regimen, especially if you have an underlying health condition or are taking blood-thinning medication.

For more detailed information on vitamin E and other nutrients, you can explore resources from the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

Wheat germ oil is the food with the highest concentration of vitamin E, with one tablespoon providing more than the daily recommended intake.

Good fruit sources of vitamin E include avocados, mangoes, kiwifruit, and blackberries. Avocados are particularly noteworthy because their healthy fats aid in the vitamin's absorption.

Yes, it is possible to get enough vitamin E from a varied and healthy diet. Foods like sunflower seeds, almonds, and leafy greens are excellent sources, but it requires mindful food choices.

Cooking can affect vitamin E levels, but not all cooking is bad. For example, boiling spinach can increase the bioavailability of the vitamin compared to raw spinach. Eating cooked vegetables with a source of fat also helps absorption.

For most healthy people, supplements are not necessary. Deficiency is rare and primarily occurs in people with fat malabsorption disorders. Whole food sources are the best and safest way to obtain vitamin E.

Vitamin E deficiency can lead to nerve-related issues like muscle weakness, impaired coordination, vision problems, and a weakened immune system. However, in healthy individuals, this is very rare.

No, there is no evidence of toxic effects from consuming vitamin E naturally present in foods. High doses only pose a risk when taken from supplements, potentially increasing the risk of bleeding.