Which Leafy Greens Have Vitamin E? A Comprehensive Guide

November 30, 2025 •

4 min read

According to the National Institutes of Health, vitamin E is a fat-soluble antioxidant vital for immune function and fighting cellular damage. Several leafy greens have vitamin E, providing an excellent, low-calorie way to boost your intake.

Quick Summary

Several leafy greens, including spinach, Swiss chard, and turnip greens, are excellent sources of vitamin E. The article details the specific vitamin E content of these vegetables, best cooking methods to preserve nutrients, and practical tips for incorporating them into your diet to enhance absorption.

Key Points

Top Sources: Spinach, Swiss chard, and turnip greens are among the leafy greens with the highest vitamin E content.
Absorption Boost: As a fat-soluble vitamin, E absorption is maximized when greens are consumed with a healthy fat like olive oil or avocado.
Cooking Methods: Steaming or quickly sautéing greens is recommended to preserve vitamin E and other heat-sensitive nutrients.
Antioxidant Power: Vitamin E acts as a potent antioxidant, protecting the body's cells from free radical damage and supporting immune health.
Varied Intake: Enjoying a variety of these greens, prepared in different ways, is the best strategy for a well-rounded nutrient intake.
Beyond Vitamin E: These greens also offer numerous other essential nutrients, including vitamin K, vitamin A, and vital minerals like iron and magnesium.

Unveiling the Top Vitamin E-Rich Leafy Greens

Vitamin E, or alpha-tocopherol, is a crucial nutrient that functions as an antioxidant, protecting the body's cells from the damage caused by free radicals. Dark leafy greens provide a significant and often overlooked source. Incorporating these powerhouses into your diet can support immune function, skin health, and overall wellness. Below, explore the specific leafy greens that stand out for their vitamin E content.

Spinach: The Versatile Nutrient Giant

Spinach is a well-known nutritional powerhouse, and its vitamin E content is particularly noteworthy. A 100-gram serving of raw spinach contains approximately 2.03 mg of vitamin E, contributing a solid portion of the recommended daily intake. Beyond vitamin E, spinach is also rich in vitamin A, vitamin C, and iron. Spinach can be added to countless dishes, from salads and smoothies to soups and sautés, for an easy vitamin E boost.

Swiss Chard: Vibrant and Vitamin-Packed

Swiss chard, with its colorful stems and robust leaves, is another excellent source of vitamin E. A 175-gram cup of cooked Swiss chard offers approximately 3.3 mg of vitamin E, which is a substantial 22% of the daily value. This leafy green also provides generous amounts of vitamins K, A, and C, along with minerals like magnesium and iron. Swiss chard's high antioxidant content, including flavonoids like vitexin, further enhances its health benefits, protecting cells from damage.

Turnip Greens: Southern Staple with High Vitamin E

Often overshadowed by other greens, turnip greens deserve recognition for their impressive nutrient profile. A one-cup serving of cooked turnip greens provides around 2.7 mg of vitamin E, alongside significant amounts of vitamin K, vitamin A, and calcium. Their peppery flavor makes them a great addition to savory dishes, adding both taste and a powerful dose of antioxidants. Choosing this green is a simple way to diversify vegetable intake while boosting vitamin E levels.

Collard Greens: The Hearty and Healthy Option

Collard greens are a staple in Southern cuisine and offer a hearty dose of vitamin E. A one-cup serving of boiled collard greens contains roughly 1.67 mg of vitamin E. These greens are also packed with fiber, vitamin K, and calcium. Their robust leaves hold up well to longer cooking times, making them a perfect addition to stews and braises, which can help increase the absorption of fat-soluble vitamins.

Enhancing Vitamin E Absorption from Leafy Greens

Vitamin E is a fat-soluble vitamin, meaning it requires fat for proper absorption in the body. While leafy greens contain minimal fat, it's easy to increase bioavailability by pairing them with a healthy fat source. Here are a few tips:

Add a healthy oil: Sautéing greens in olive oil or adding a vinaigrette dressing made with extra virgin olive oil to a salad can significantly enhance vitamin E absorption.
Include nuts and seeds: Topping a spinach or Swiss chard salad with almonds or sunflower seeds provides healthy fats and also adds more vitamin E to your meal.
Pair with avocado: Adding sliced avocado to a green salad or blending it into a green smoothie is a simple and delicious way to increase fat content for better nutrient uptake.

Comparison Table: Vitamin E Content in Leafy Greens


Leafy Green (Cooked, 1 cup)	Approximate Vitamin E Content	Percentage of Daily Value	Cooking Method Note
Swiss Chard	3.3 mg	22%	Cooking can concentrate nutrients.
Turnip Greens	2.7 mg	14%	Boiling may reduce some nutrients, save water for broth.
Spinach	2.1 mg	14%	Sautéing lightly in oil can increase absorption.
Collard Greens	1.7 mg	11%	Robust leaves hold up well to braising or stewing.

Maximizing Nutrient Retention with Cooking

The way you prepare leafy greens impacts their nutritional value. While cooking can sometimes lead to nutrient loss, certain methods can help preserve vitamins. Steaming is one of the best methods for retaining heat-sensitive vitamins like C and some B vitamins, as vegetables don't come into direct contact with water. A quick sauté with a small amount of oil is also effective for protecting fat-soluble vitamins like E and increasing their absorption. Over-boiling for prolonged periods can leach water-soluble vitamins, so it's best to either cook greens quickly or use the nutrient-rich cooking liquid in soups or sauces.

Conclusion: More Than Just a Side Dish

Which leafy greens have vitamin E is a question with a satisfying answer—many of the healthiest and most accessible greens are great sources. By regularly incorporating nutrient-dense options like spinach, Swiss chard, turnip greens, and collard greens into your diet, you can easily boost your intake of this powerful antioxidant. Remember to pair these greens with a healthy fat to ensure maximum absorption and enjoy the full range of health benefits. These versatile vegetables offer an easy and delicious way to support your immune system, protect your cells, and enhance your overall health.

For more detailed information on nutrient functions, including vitamin E, you can refer to authoritative sources like the NIH Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

Frequently Asked Questions

No, cooking does not necessarily destroy all vitamin E. While prolonged, high-heat cooking can reduce nutrient content, quick methods like steaming or light sautéing with a healthy fat can actually increase the bioavailability of vitamin E for better absorption.

The best methods are quick sautéing with a healthy fat like olive oil or steaming. Sautéing with fat is particularly effective for enhancing the absorption of fat-soluble vitamins like E.

A 100-gram serving of raw spinach contains approximately 2.03 mg of vitamin E, contributing a significant portion of your daily recommended intake.

Most leafy greens contain some amount of vitamin E, but the concentration varies widely. Dark, nutrient-dense varieties like spinach, Swiss chard, and turnip greens generally have the highest levels.

You can eat them both ways. Eating greens raw, like in salads, provides vitamin E, but cooking them lightly with a source of healthy fat can help your body absorb even more.

While leafy greens are a great source, it's best to consume a variety of vitamin E-rich foods, including nuts, seeds, and oils, to ensure you meet your daily requirements. A balanced diet is key.

Swiss chard is one of the top contenders. A one-cup serving of cooked Swiss chard offers a high concentration of vitamin E, surpassing many other popular greens like spinach and kale.