Which Seed Has More Vitamin E? A Definitive Nutritional Guide

November 17, 2025 •

4 min read

According to the National Institutes of Health, a single one-ounce serving of dry-roasted sunflower seeds provides nearly 50% of the daily value for vitamin E. For those looking to maximize their intake of this potent antioxidant, the question of which seed has more vitamin E is crucial for making informed dietary choices.

Quick Summary

This guide compares the vitamin E content of popular seeds, revealing which one is the most potent source of this essential antioxidant and detailing their additional nutritional benefits and best uses.

Key Points

Sunflower Seeds are the Top Source: Of the common seeds, sunflower seeds contain the highest concentration of vitamin E, providing nearly 50% of the daily value per ounce.
Not All Seeds are Created Equal: While many seeds have nutritional value, their vitamin E content varies significantly; for example, flax seeds offer much less than sunflower seeds.
Fat is Key for Absorption: As a fat-soluble vitamin, E is best absorbed when consumed with dietary fat, making seeds an ideal delivery mechanism.
Diverse Intake is Best: To gain a wide spectrum of nutrients, it is beneficial to include a variety of seeds in your diet, such as pumpkin for magnesium and flax for omega-3s.
Processing Matters: Opt for raw or dry-roasted seeds to preserve maximum vitamin E, as high-heat cooking can reduce its nutritional content.
Vitamin E Fights Free Radicals: This powerful antioxidant protects cells from damage caused by free radicals, supporting immune, heart, and skin health.

The Vitamin E Champion: Sunflower Seeds

When it comes to seeds, sunflower seeds are the uncontested powerhouse for vitamin E. With a high concentration of alpha-tocopherol, the form of vitamin E that is most bioavailable to the human body, sunflower seeds provide a significant portion of your daily needs in a single serving. This fat-soluble antioxidant is crucial for protecting your body's cells from oxidative damage caused by free radicals. Regular consumption of sunflower seeds is linked to a variety of health benefits, including supporting heart health and reducing inflammation.

How Other Popular Seeds Compare

While sunflower seeds take the top spot, other seeds also offer valuable amounts of vitamin E and other nutrients. Understanding how they stack up can help you diversify your diet for a broader spectrum of health benefits. Different seeds provide varying levels of other vitamins, minerals, fiber, and types of healthy fats, making each a unique addition to your diet.

Pumpkin Seeds (Pepitas): A good source of vitamin E, they are also known for their high magnesium, zinc, and iron content. They are beneficial for bone health, immune support, and sleep quality.
Sesame Seeds: Rich in healthy fats, protein, and minerals like calcium, copper, and zinc. Sesame seeds contain a form of vitamin E called gamma-tocopherol, which has its own unique antioxidant properties.
Flax Seeds: While not as high in vitamin E as sunflower seeds, flax seeds are an excellent source of omega-3 fatty acids (alpha-linolenic acid) and fiber, supporting digestive and heart health.
Chia Seeds: These tiny seeds are lauded for their high fiber and omega-3 content but are not a primary source of vitamin E when compared to the others.

A Detailed Comparison of Seeds High in Vitamin E

For a clear picture, here is a breakdown of the vitamin E content of several common seeds, based on a 100-gram serving for a standardized comparison.


Seed Type	Vitamin E (mg per 100g)	Other Key Nutrients
Sunflower Seeds	~35.17 mg	Selenium, Magnesium, B Vitamins
Almonds (Nut, for comparison)	~25.63 mg	Protein, Fiber, Magnesium
Pumpkin Seeds	~10.6 mg	Magnesium, Zinc, Iron
Sesame Seeds	~0.25 mg	Calcium, Copper, Manganese
Flax Seeds	~0.31 mg	Omega-3s, Fiber, Magnesium

Note: Vitamin E content can vary based on processing methods, such as roasting, which can diminish some nutrients.

The Importance of Vitamin E Bioavailability

Not all forms of vitamin E are equal. Sunflower seeds are particularly rich in alpha-tocopherol, which is the most active form in humans. In contrast, seeds like sesame are higher in gamma-tocopherol. The presence of other compounds in sesame seeds, such as lignans, can influence how the body utilizes its vitamin E content. This nuance highlights why a varied intake of seeds is beneficial for obtaining a full spectrum of vitamins and antioxidants.

Beyond the Numbers: Incorporating Seeds into Your Diet

To maximize the health benefits of these seeds, consider the following:

Eat with Fat for Absorption: Vitamin E is a fat-soluble vitamin. Consuming seeds with other healthy fats (like in a salad with olive oil dressing) can enhance your body's absorption of the nutrient.
Mindful Cooking: High-heat cooking methods can destroy some of the vitamin E content in seeds and oils. Use raw or lightly roasted seeds in recipes where possible.
Diversify Your Intake: Relying on a single type of seed means you miss out on the other valuable nutrients found elsewhere. A mix of seeds in your daily diet, such as a homemade trail mix or a seed-topped salad, is a great strategy.
Check Processing: For optimal nutrition, look for raw or dry-roasted seeds. Oil-roasted seeds often contain more fat and may have less vitamin E due to the high-heat process.

Conclusion: Choosing the Right Seed for You

While sunflower seeds are the clear winner for vitamin E content, the best seed for you depends on your overall dietary goals. For maximum vitamin E, sunflower seeds are your best bet. However, incorporating a variety of seeds like pumpkin, flax, and sesame offers a broader range of nutrients to support your health. The key is to consume them as part of a balanced diet, ideally alongside healthy fats to aid absorption.

NIH Office of Dietary Supplements

Health Benefits of Vitamin E

Vitamin E acts as a powerful antioxidant in the body, protecting cells from the damaging effects of free radicals. This can help reduce the risk of certain diseases, such as cancer and heart disease. The benefits of consuming vitamin E-rich seeds include:

Supporting a healthy immune system
Promoting heart health by preventing cholesterol oxidation
Improving skin and eye health
Helping to fight inflammation in the body

Maximizing Your Seed Intake

Easy ways to incorporate more seeds into your daily meals include:

Adding a sprinkle to salads or yogurt
Baking them into homemade bread or muffins
Blending them into smoothies
Using them as a topping for oatmeal or cereal
Making homemade trail mixes

Which Seed Has More Vitamin E? A Complete Guide

By focusing on a variety of seeds and understanding their unique nutritional profiles, you can optimize your diet to get the full range of health benefits they offer. Sunflower seeds provide the highest vitamin E, but other seeds contribute crucial nutrients that support overall wellness.

Frequently Asked Questions

Sunflower seeds have the most vitamin E among common seeds. One ounce of dry-roasted sunflower seeds contains about 7.4 mg of vitamin E, providing a substantial portion of your daily recommended intake.

No, sunflower seeds are higher in vitamin E than almonds. A 100-gram serving of sunflower seeds contains approximately 35.17 mg of vitamin E, compared to about 25.63 mg in 100 grams of almonds.

Yes, pumpkin seeds do contain vitamin E. While the amount is significantly lower than in sunflower seeds, they are also rich in other beneficial nutrients like magnesium, zinc, and iron.

To increase vitamin E intake from seeds, incorporate sunflower seeds into your daily diet by sprinkling them on salads, adding them to yogurt, or eating them as a snack. Pair them with healthy fats to enhance absorption.

Yes, it is generally recommended to get vitamins from whole food sources rather than supplements. Whole foods provide a mix of nutrients that work synergistically, and high doses of supplemental vitamin E can pose risks.

Yes, high-heat cooking can decrease the vitamin E content in seeds. For maximum nutritional benefit, consuming raw or lightly roasted seeds is ideal.

While sunflower seeds are the best source, other seeds like sesame and flax also contain some vitamin E, along with a range of other nutrients like healthy fats and minerals.