Food Sources of Vitamin E

Food Sources of Vitamin E - ranked by milligrams of vitamin E per standard amount; also calories in the standard amount. (All provide ≥ 10% of RDA for vitamin E for adults, which is 15 mg a-tocopherol [AT]/day.)

Food, Standard Amount , AT (mg) , Calories

Fortified ready-to-eat cereals, ~1 oz , 1.6-12.8 AT (mg), 90-107 calories
Sunflower seeds, dry roasted, 1 oz , 7.4 AT (mg), 165 calories
Almonds, 1 oz , 7.3 AT (mg), 164 calories
Sunflower oil, high linoleic, 1 Tbsp AT (mg), 5.6 , 120 calories
Cottonseed oil, 1 Tbsp , 4.8 AT (mg), 120 calories
Safflower oil, high oleic, 1 Tbsp , 4.6 , 120 calories
Hazelnuts (filberts), 1 oz , 4.3 AT (mg), 178 calories
Mixed nuts, dry roasted, 1 oz , 3.1 AT (mg), 168 calories
Turnip greens, frozen, cooked, ½ cup , 2.9 AT (mg), 24 calories
Tomato paste, ¼ cup , 2.8 AT (mg), 54 calories
Pine nuts, 1 oz , 2.6 AT (mg), 191 calories
Peanut butter, 2 Tbsp , 2.5 AT (mg), 192 calories
Tomato puree, ½ cup , 2.5 AT (mg), 48 calories
Tomato sauce, ½ cup , 2.5 AT (mg), 39 calories
Canola oil, 1 Tbsp , 2.4 AT (mg), 124 calories
Wheat germ, toasted, plain, 2 Tbsp , 2.3 AT (mg), 54 calories
Peanuts, 1 oz , 2.2 AT (mg), 166 calories
Avocado, raw, ½ avocado , 2.1 AT (mg), 161 calories
Carrot juice, canned, ¾ cup , 2.1 AT (mg), 71 calories
Peanut oil, 1 Tbsp , 2.1 AT (mg), 119 calories
Corn oil, 1 Tbsp , 1.9 , 120 calories
Olive oil, 1 Tbsp , 1.9 AT (mg), 119 calories
Spinach, cooked, ½ cup , 1.9 AT (mg), 21 calories
Dandelion greens, cooked, ½ cup , 1.8 AT (mg), 18 calories
Sardine, Atlantic, in oil, drained, 3 oz , 1.7 AT (mg), 177 calories
Blue crab, cooked/canned, 3 oz , 1.6 AT (mg), 84 calories
Brazil nuts, 1 oz , 1.6 AT (mg), 186 calories
Herring, Atlantic, pickled, 3 oz , 1.5 AT (mg), 222 calories


Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.