Foods highest in vitamin E
Vitamin E is an antioxidant that protects the fats in cell membranes. It is found mainly in seeds, nuts and plant oils.
The food highest in vitamin E on Micela is Sunflower: 26.1 mg per 100 g.
FDA Daily Value: 15 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in vitamin E per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🌻 Sunflower | 26.1 mg | 174 % | 7.4 mg (1 oz) |
| 2 | 🥯 Bagel | 7.5 mg | 50 % | 7.4 mg (1 bagel) |
| 3 | 🥜 Peanut | 4.9 mg | 33 % | 1.4 mg (1 oz) |
| 4 | 🧀 Nachos | 4.1 mg | 27 % | 3.3 mg (1 serving) |
| 5 | 🫒 Olive | 3.8 mg | 25 % | 0.1 mg (1 olive) |
| 6 | 🌶️ Chili | 3.6 mg | 24 % | 0.5 mg (1 jalapeño) |
| 7 | 🍬 Turron | 2.8 mg | 18 % | 0.78 mg (2 pieces) |
| 8 | 🧈 Butter | 2.3 mg | 15 % | 0.33 mg (1 tbsp) |
| 9 | 🥑 Avocado | 2.1 mg | 14 % | 3 mg (1 cup, sliced) |
| 10 | 🍪 Cookie | 2 mg | 13 % | 0.26 mg (1 cookie) |
| 11 | 🦀 Crab | 1.8 mg | 12 % | 2.2 mg (1 cup, flaked) |
| 12 | 🥑 Guacamole | 1.7 mg | 11 % | 2 mg (½ cup) |
| 13 | 🍟 French fries | 1.7 mg | 11 % | 2 mg (1 medium order) |
| 14 | 🥩 Breaded steak (milanesa) | 1.6 mg | 11 % | 2.6 mg (1 milanesa) |
| 15 | 🫔 Chilaquiles | 1.6 mg | 11 % | 3.3 mg (1 plate) |
| 16 | 🥧 Pie | 1.5 mg | 10 % | 1.9 mg (1 slice (1/8 pie)) |
| 17 | 🥝 Kiwi | 1.5 mg | 10 % | 1 mg (1 kiwi) |
| 18 | 🐟 Basque-style salt cod | 1.4 mg | 9 % | 4.2 mg (1 serving) |
| 19 | 🥖 Stuffing | 1.3 mg | 9 % | 1.3 mg (½ cup) |
| 20 | 🍳 Fried egg | 1.3 mg | 9 % | 0.6 mg (1 large egg) |
Per serving: the 10 that give the most vitamin E in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🌻 Sunflower | 1 oz (28 g) | 7.4 mg |
| 2 | 🥯 Bagel | 1 bagel (99 g) | 7.4 mg |
| 3 | 🐟 Basque-style salt cod | 1 serving (300 g) | 4.2 mg |
| 4 | 🍝 Spaghetti bolognese | 1 plate (390 g) | 3.8 mg |
| 5 | 🫔 Chilaquiles | 1 plate (210 g) | 3.3 mg |
| 6 | 🫔 Enchiladas | 2 enchiladas (257 g) | 3.3 mg |
| 7 | 🧀 Nachos | 1 serving (80 g) | 3.3 mg |
| 8 | 🥭 Mango | 1 mango, edible part (336 g) | 3 mg |
| 9 | 🥑 Avocado | 1 cup, sliced (146 g) | 3 mg |
| 10 | 🥘 Paella | 1 plate (353 g) | 2.9 mg |
Highest in vitamin E in each family
- 🍎 Fruits: Avocado, 2.1 mg per 100 g
- 🥦 Vegetables: Squash, 1.1 mg per 100 g
- 🌾 Grains, breads & pasta: Bagel, 7.5 mg per 100 g
- 🫘 Legumes: Bean, 0.87 mg per 100 g
- 🥩 Meat & eggs: Egg, 1.1 mg per 100 g
- 🐟 Fish & seafood: Crab, 1.8 mg per 100 g
- 🧀 Dairy: Butter, 2.3 mg per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 26.1 mg per 100 g
- 🌶️ Spices & herbs: Chili, 3.6 mg per 100 g
- ☕ Drinks: Juice, 0.04 mg per 100 g
- 🍰 Sweets & desserts: Cookie, 2 mg per 100 g
- 🍽️ World dishes: Nachos, 4.1 mg per 100 g
Ranking among the 166 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most vitamin E?
Among 166 common foods, sunflower: 26.1 mg per 100 g, followed by bagel (7.5 mg) and peanut (4.9 mg).
Which food gives the most vitamin E per serving?
Sunflower: 7.4 mg in 1 oz (28 g).
How much vitamin E do you need per day?
The FDA Daily Value is 15 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)