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 |