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# Vitamin E rich foods
- URL: https://www.foodconsumer.org/vitamin_e_rich_foods_0109110854/
- Published: 2011-01-09T21:53:00.000Z
- Updated: 2026-09-15T13:06:39.000Z
- Description: A ranked table lists foods supplying at least 10% of the 15 mg daily vitamin E RDA, with milligrams and calories per standard serving. Fortified cereals, sunflower seeds, almonds, sunflower and cottonseed oils, hazelnuts and turnip greens lead the list.
- Author: Food Consumer
- Tags: Vitamins, Nutrition, Vitamin E, #vivvo-import

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