Foods High In Vitamin E (Ranked)

Vitamin E plays a crucial role in protecting your cells from damage, supporting your immune system, and even helping your skin stay healthy and radiant.

The recommended daily allowance (RDA) for adults is about 15 milligrams (mg), so it’s important to ensure you’re getting enough.

But where do you find vitamin E? Let me guide you through the top foods rich in this essential nutrient!

What is Vitamin E and why is it important?

Vitamin E isn’t just one single compound; it’s a group of eight fat-soluble compounds, including tocopherols and tocotrienols, each with its own unique benefits. The most biologically active form is alpha-tocopherol, which is what your body uses to meet its daily needs.

Vitamin E is crucial for its antioxidant properties, which help combat free radicals in the body. These unstable molecules can cause damage to cells, contributing to the aging process and increasing the risk of chronic diseases like heart disease and cancer. Vitamin E is also vital for immune function, skin health, and eye health.

Now, let’s jump into the foods that are the best sources of this powerful nutrient!

Foods highest in vitamin E

Here are the top 10 foods that are high in vitamin E (ranked based on their vitamin E content per serving):

1. Wheat germ oil (149.46 mg per 100g)
2. Sunflower seeds (35.17 mg per 100g)
3. Almonds (25.63 mg per 100g)
4. Hazelnuts (15.03 mg per 100g)
5. Pine nuts (9.33 mg per 100g)
6. Avocado (2.07 mg per 100g)
7. Spinach (2.03 mg per 100g)
8. Butternut squash (1.29 mg per 100g)
9. Kiwi (1.46 mg per 100g)
10. Rainbow trout (2.80 mg per 100g)

As you can see, the foods highest in vitamin E include wheat germ oil, nuts, seeds, and certain fruits.

Here’s a closer look at each food and their benefits…

1. Wheat Germ Oil

Wheat germ oil is an incredibly concentrated source of vitamin E. Just a small amount can significantly boost your intake. It’s ideal for drizzling over salads, mixing into smoothies, or using as a finishing oil for dishes.

Vitamin E Content: 149.46 mg per 100g (USDA)

2. Sunflower Seeds

Just a small handful of sunflower seeds can provide more than your daily requirement! They’re also packed with healthy fats, protein, and fiber, making them a perfect snack to keep you full and energized throughout the day.

Vitamin E Content: 35.17 mg per 100g (USDA)

3. Almonds

Almonds are one of the best sources of vitamin E. A small serving of almonds can give you a significant portion of your daily vitamin E needs. Plus, they’re a great source of healthy fats, magnesium, and protein, making them an excellent addition to any diet.

Vitamin E Content: 25.63 mg per 100g (USDA)

4. Hazelnuts

Hazelnuts are another fantastic nut packed with vitamin E. They’re also rich in heart-healthy fats, making them a nutritious snack or a great addition to baked goods (or no-bake goods!)

Vitamin E Content: 15.03 mg per 100g (USDA)

5. Pine Nuts

These little seeds (yes, pine nuts are seeds!) are not only a key ingredient in pesto but also a good source of vitamin E. They’re also rich in magnesium and iron, making them a nutrient-dense option.

Vitamin E Content: 9.33 mg per 100g (USDA)

6. Avocado

I love avocados, and while they may not have as much vitamin E as nuts and seeds, they’re still a valuable source, especially when considering their other health benefits, like being rich in heart-healthy monounsaturated fats.

Vitamin E Content: 2.07 mg per 100g (USDA)

7. Spinach

Spinach is not just high in iron; it’s also a good source of vitamin E. This leafy green is extremely versatile and can be added to smoothies, salads, or cooked dishes to boost your nutrient intake.

Vitamin E Content: 2.03 mg per 100g (USDA)

8. Butternut Squash

One of my favorite vegetables to cook – butternut squash is rich in vitamin A and vitamin E, and it’s perfect for roasting, soups, or even as a nutrient-dense side dish.

Vitamin E Content: 1.29 mg per 100g (USDA)

9. Kiwi

Kiwis are very high in vitamin C and vitamin E, and they’re also high in fiber! Enjoy them on their own, in smoothies, or in salads!

Vitamin E Content: 1.46 mg per 100g (USDA)

10. Trout (Rainbow)

Trout is not only a great source of protein and omega-3 fatty acids but also vitamin E. Incorporating fish like trout into your diet can boost your vitamin E intake while also providing other vital nutrients.

Vitamin E Content: 2.80 mg per 100g (USDA)

Other foods high in vitamin E

While the top 10 foods listed above are powerhouses, there are plenty of other options to help you meet your vitamin E needs.

Here are some more foods worth mentioning:

• Olive oil: 14.35 mg per 100g 
• Peanuts: 4.93 mg per 100g
• Broccoli: 0.78 mg per 100g
• Pumpkin: 1.06 mg per 100g
• Red bell peppers: 1.58 mg per 100g
• Mango: 0.90 mg per 100g
• Kale: 0.85 mg per 100g
• Turnip greens: 2.86 mg per 100g
• Wheat germ oil: 149.46 mg per 100g
• Swiss chard: 1.89 mg per 100g
• Asparagus: 1.49 mg per 100g

Tips for maximizing your vitamin E intake

Now that you know the top foods high in vitamin E, let’s talk about how to make sure you’re getting enough of this essential nutrient.

• Mix up Your nuts and seeds: Variety is the spice of life! Rotate between almonds, sunflower seeds, hazelnuts, and pine nuts to keep things interesting and to cover your vitamin E bases.
• Cook with olive oil: Swap out butter or other oils for olive oil whenever you can. It’s an easy way to boost your vitamin E intake without changing much in your routine. Cold-pressed, virgin olive oil is best.
• Add avocado: Add a slice to your sandwich, toss some in your smoothie, or mash it up as a side. It’s an easy, delicious way to get more vitamin E.
• Boost your breakfast: Add a handful of spinach to your morning smoothie or omelet. It’s a simple way to start your day with a dose of vitamin E.
• Don’t forget fish: Incorporating fish like trout or salmon into your meals a few times a week can make a big difference in your vitamin E intake. Plus, you get the added benefit of omega-3s!

Vitamin E-rich recipes

• Deceptively delicious chocolate avocado pudding
• How to make the perfect avocado toast
• Homemade sunflower seed flour
• Homemade almond flour
• How to make your own pine nut butter
• Homemade almond butter
• Keto pesto

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