Which fruit is the king of vitamin E? An in-depth nutrition guide

October 4, 2025 •

3 min read

According to the National Institutes of Health, the diets of most Americans provide less than the recommended daily amount of vitamin E. Sourcing this fat-soluble vitamin from whole foods is crucial for overall health. This raises the question: which fruit is the king of vitamin E? This guide dives deep into the best fruity sources of this powerful antioxidant.

Quick Summary

This article explores the best fruit sources for vitamin E, revealing Mamey Sapote as a top contender based on its high Daily Value percentage. It discusses the nutritional benefits of avocado, kiwi, and mango and offers guidance on increasing your intake through dietary choices for better health.

Key Points

Mamey Sapote is the 'king': This tropical fruit contains a higher percentage of the Daily Value for vitamin E per serving than other more common fruits.
Avocado is a strong contender: Widely known for its vitamin E, avocado provides a solid boost along with healthy fats that aid absorption.
Fruits are not the only source: Nuts, seeds (especially sunflower seeds), and vegetable oils like wheat germ oil are significantly richer sources of vitamin E than any fruit.
Pair with fat for absorption: Vitamin E is fat-soluble, so eating it with healthy fats (like those in avocado, nuts, and seeds) helps your body absorb it more efficiently.
Variety provides more benefits: Incorporating a diverse range of vitamin E-rich fruits and other foods is the best strategy for overall health, ensuring a broad spectrum of nutrients.
Vitamin E protects cells: Its primary function as an antioxidant helps protect the body's cells from damaging free radicals.
Cooking can reduce content: Raw foods often retain more vitamin E. For cooked vegetables, adding a bit of oil can help with absorption.

Understanding Vitamin E: The Powerful Antioxidant

Vitamin E is not a single compound but a group of fat-soluble compounds with potent antioxidant properties. As an antioxidant, it helps protect your body's cells from damage caused by free radicals, which are unstable molecules linked to chronic diseases and aging. It's also essential for immune function, skin health, and eye health. While many foods contain vitamin E, the fat content in certain fruits and other foods, like seeds and nuts, helps the body absorb this vital nutrient more effectively.

Revealing the Royal Fruit: Mamey Sapote

While fruits like avocado and mango are commonly celebrated for their vitamin E content, the true king, based on a single serving's daily value percentage, is the tropical fruit known as Mamey Sapote. This fruit, with its soft, orange flesh and creamy texture, is a vitamin E powerhouse, offering a remarkable amount per serving. It is a sweet and flavorful fruit that can be enjoyed on its own or used in various culinary applications.

The Loyal Prince: Avocado

Avocado is a well-known and highly popular source of vitamin E, often mistakenly referred to as the king. While it provides a substantial amount of the nutrient, it does so at a lower percentage of the Daily Value per serving than Mamey Sapote. Half an avocado offers around 14% of the Daily Value for vitamin E and is an excellent source of healthy monounsaturated fats that aid in the absorption of fat-soluble vitamins. Its creamy texture and versatility make it a staple in many healthy diets.

Other Notable Fruit Sources of Vitamin E

Besides the top contenders, several other fruits contribute significantly to your daily vitamin E needs. Incorporating a variety of these fruits ensures a wide range of vitamins, minerals, and antioxidants in your diet.

Here are some of the other vitamin E rich fruits:

Kiwi: This small, tangy-sweet fruit is a great source of fiber, vitamin C, and other antioxidants in addition to vitamin E. A single medium kiwi can provide around 7% of the Daily Value.
Mango: The 'king of fruits' in some cultures for its flavor, mango is also a good source of vitamin E, contributing to immune function and vision health.
Blackberries: These berries pack a powerful antioxidant punch and offer a decent amount of vitamin E per serving.
Apricots: Both fresh and dried apricots contain vitamin E, along with other antioxidants like beta-carotene, which the body converts to vitamin A.

Fruit Vitamin E Content Comparison


Fruit (Serving)	Approx. Vitamin E Content (mg)	Approx. Daily Value (%)	Other Key Nutrients
Mamey Sapote (1/2 fruit)	5.9	39%	Calcium, Potassium, Vitamin A, Vitamin C
Avocado (1/2 fruit)	2.1	14%	Healthy Fats, Fiber, Potassium, Vitamin K
Kiwi (1 medium)	1.1	7%	Vitamin C, Fiber, Potassium
Mango (1/2 cup, sliced)	0.7	5%	Vitamin A, Vitamin C, Fiber

How to Increase Your Vitamin E Intake

While Mamey Sapote is the most concentrated source among fruits, a balanced diet including a variety of vitamin E-rich foods is the best approach. Because vitamin E is a fat-soluble vitamin, pairing low-fat sources with a healthy fat, such as olive oil, nuts, or avocado, can increase absorption.

Tips for adding more vitamin E to your diet:

Combine and conquer: Make a fruit salad with kiwi, mango, and avocado chunks. The healthy fats in the avocado will enhance the absorption of vitamin E from all the ingredients.
Create a powerhouse smoothie: Blend Mamey Sapote or avocado with leafy greens like spinach, and a handful of almonds or sunflower seeds for a nutrient-dense beverage.
Snack smartly: Enjoy a handful of dry-roasted almonds or sunflower seeds. An ounce of either provides a significant portion of your daily needs.
Add to savory dishes: Incorporate avocado slices into salads or sandwiches. Sprinkle seeds like sunflower or pumpkin over soups or roasted vegetables.

For more detailed nutritional information and recommendations, a great resource is the Harvard T.H. Chan School of Public Health's The Nutrition Source.

Conclusion: A Diverse Diet is Key

Although Mamey Sapote may wear the crown for its exceptionally high vitamin E concentration among fruits, it's clear that relying on a single source isn't necessary. A varied and balanced diet that includes a range of fruits like avocado, kiwi, and mango, alongside nuts, seeds, and healthy oils, is the most effective and sustainable way to meet your vitamin E needs. Rather than focusing on one 'king,' embracing a kingdom of nutritious foods will provide a broader spectrum of essential nutrients for optimal health and well-being.

Frequently Asked Questions

While avocado is an excellent source of vitamin E and beneficial healthy fats, Mamey Sapote technically contains a higher percentage of the Daily Value for this vitamin per serving.

Nuts and seeds are often richer sources of vitamin E than most fruits. For example, a single tablespoon of wheat germ oil offers over 100% of the Daily Value, and an ounce of sunflower seeds provides nearly 50%.

To maximize absorption, pair your vitamin E-rich fruits with healthy fats. For instance, combine a fruit salad with sliced avocado or add some nuts and seeds to your smoothie.

Vitamin E from fruits and other whole foods comes with a broader range of beneficial nutrients, including fiber and other vitamins. These synergistic effects are often more advantageous than relying on supplements.

Vitamin E is sensitive to heat, and some is lost during cooking. To retain more of the nutrient, it's best to consume fruits and some vegetables like red bell pepper raw.

A frank vitamin E deficiency is rare in healthy individuals but can occur in people with fat-malabsorption issues like Crohn's disease or cystic fibrosis. Many people, however, do not meet the recommended daily intake from diet alone.

Besides Mamey Sapote and avocado, other fruits with notable vitamin E content include kiwi, mango, blackberries, and apricots.