Vitamin E is an antioxidant that exists in eight forms, only one of which, alpha-tocopherol, plays a role in human nutrition.1
As an antioxidant, vitamin E prevents cell damage, but studies researching its use in preventing cancer and heart disease have been largely disappointing.2 Researchers are still looking into how vitamin E intake might ward off chronic diseases.
Vitamin E is also necessary for a healthy immune system and for the production of red blood cells.3 Adults are recommended to consume 15 mg of vitamin E daily through nuts, seeds, leafy greens, and vegetable oils.1
Vitamin E-rich Foods
| Ingredient | mg of Vitamin E per 100g | mg of Vitamin E per 100 calories |
|---|---|---|
| hazelnut oil | 47.2 | 5.3 |
| sunflower oil | 41.1 | 4.6 |
| red pepper flakes | 38.1 | 13.5 |
| sunflower seeds | 35.2 | 6.0 |
| safflower oil | 34.1 | 3.9 |
| rice bran oil | 32.3 | 3.7 |
| cayenne pepper | 29.8 | 9.4 |
| paprika | 29.1 | 10.3 |
| grapeseed oil | 28.8 | 3.3 |
| crisp rice cereal | 26.6 | 7.0 |
| almonds | 26.2 | 4.6 |
| blanched almonds | 23.8 | 4.0 |
| curry powder | 22.0 | 6.8 |
| vegan buttery spread | 19.3 | 3.3 |
| dried oregano | 18.3 | 6.9 |
| canola oil | 17.5 | 2.0 |
| palm oil | 15.9 | 1.8 |
| light buttery spread | 15.8 | 4.7 |
| peanut oil | 15.7 | 1.8 |
| hazelnuts | 15.0 | 2.4 |
| corn oil | 14.8 | 1.7 |
| olive oil | 14.4 | 1.6 |
| almond paste | 13.5 | 3.0 |
| candied almonds | 12.4 | 2.6 |
| marzipan | 12.0 | 2.5 |
| homemade granola | 11.1 | 2.3 |
| cocoa krispies cereal | 10.8 | 2.8 |
| dried basil | 10.7 | 4.6 |
| pine nuts | 9.3 | 1.4 |
| smooth peanut butter | 9.0 | 1.7 |
| peanut butter | 9.0 | 1.5 |
| dried parsley | 9.0 | 3.1 |
| cloves | 8.8 | 3.2 |
| dry roasted peanuts | 7.8 | 1.3 |
| dried thyme | 7.5 | 2.7 |
| fresh sage | 7.5 | 2.4 |
| whey | 7.1 | 1.7 |
| salmon roe | 7.0 | 4.9 |
| unsalted peanuts | 6.9 | 1.2 |
| pita chips | 6.9 | 1.5 |
| potato chips | 6.7 | 1.2 |
| shortening | 6.1 | 0.7 |
| nondairy butter | 5.2 | 0.7 |
| mustard seeds | 5.1 | 1.0 |
| snails | 5.0 | 5.6 |
| French dressing | 5.0 | 1.1 |
| kraft asian toasted sesame dressing | 5.0 | 1.1 |
| spirulina | 5.0 | 1.7 |
| agar agar | 5.0 | 1.6 |
| brazil nuts | 5.0 | 0.7 |
| Nutella | 5.0 | 0.9 |
| caesar salad dressing | 4.7 | 0.9 |
| vinaigrette | 4.6 | 1.0 |
| dried apricots | 4.3 | 1.8 |
| tomato paste | 4.3 | 5.2 |
| tortilla chips | 4.3 | 0.9 |
| ranch dressing | 4.2 | 0.9 |
| thousand island dressing | 4.0 | 1.1 |
| egg beaters | 3.9 | 7.2 |
| granola | 3.9 | 0.8 |
| vegetable oil | 3.8 | 0.4 |
| kalamata olives | 3.8 | 2.6 |
| jalapeno pepper | 3.6 | 12.3 |
| honey mustard | 3.5 | 0.8 |
| ritz crackers | 3.5 | 0.7 |
| dandelion greens | 3.4 | 7.6 |
| anchovy paste | 3.3 | 1.6 |
| ground cumin | 3.3 | 0.9 |
| mayonnaise | 3.3 | 0.5 |
| guajillo chiles | 3.1 | 1.0 |
| turmeric | 3.1 | 0.9 |
| margarine | 3.1 | 0.4 |
| coleslaw dressing | 3.1 | 0.8 |
| turkey fat | 2.9 | 0.3 |
| frozen spinach | 2.9 | 10.0 |
| turnip greens | 2.9 | 8.9 |
| salt cod | 2.8 | 1.0 |
| goose fat | 2.7 | 0.3 |
| duck fat | 2.7 | 0.3 |
| chicken fat | 2.7 | 0.3 |
| adobo sauce | 2.7 | 1.0 |
| fudge ice cream topping | 2.6 | 0.8 |
| chocolate sandwich cookies | 2.6 | 0.6 |
| egg yolks | 2.6 | 0.8 |
| caraway seeds | 2.5 | 0.8 |
| fresh cilantro | 2.5 | 10.9 |
| quinoa | 2.4 | 0.7 |
| unsalted pistachios | 2.4 | 0.4 |
| crispy chow mein noodles | 2.4 | 0.5 |
| butter | 2.3 | 0.3 |
| unsalted butter | 2.3 | 0.3 |
| ground cinnamon | 2.3 | 0.9 |
| canned sprats | 2.3 | 1.1 |
| pistachios | 2.3 | 0.4 |
| collard greens | 2.3 | 7.1 |
| radicchio | 2.3 | 9.8 |
| light mayonnaise | 2.2 | 0.9 |
| kraft zesty italian dressing | 2.2 | 0.9 |
| pumpkin seeds | 2.2 | 0.4 |
| beef bouillon powder | 2.2 | 1.0 |
