Vitamin E Food Sources - Longevity Blog

Vitamin E represents a powerful antioxidant category that protects and repairs cells from oxidative stress. It is a fat-soluble vitamin that is critical for the function of the human body and, fortunately, it is easily found in many foods. Its antioxidant and anti-inflammatory benefits help promote health and treat disease, from inhibiting blood clot formation to enhancing immune response. Higher vitamin E intake has been associated with lower incidence of heart disease, cell protection against free radicals, and potential prevention of age-related macular degeneration and cognitive decline. It also balances hormones, promotes good circulation, repairs damaged skin, stimulates hair growth and helps alleviate fatigue.

Since vitamin E can be found in many foods it is not a commonly found deficiency in people. However, malabsorption caused by certain conditions (e.g., liver disease) may lead to low levels over time if not enough vitamin E is consumed, which can lead to impaired eyesight, infections, poor transmission of nerve impulses and loss of muscle coordination, among other things. Some nuts and cooking oils represent superior food sources of this nutrient and they can easily be included in any diet. No adverse effects have been found from consuming high amounts of vitamin E from food sources, but there are risks associated from excessive doses of supplements. Vitamin E supplements can also interact with several medications.

The following list provides vitamin E rich foods and their Percent Daily Value nutrient information for each serving:

Animal sources:

Abalone — 23% DV per serving
- 3 ounces: 3.4 mg (23% DV)
- 100 grams: 4.0 mg (27% DV)

Goose Meat — 16% DV per serving
- 1 cup: 2.4 mg (16% DV)
- 100 grams: 1.7 mg (12% DV)
Atlantic Salmon — 14% DV per serving
- Half a fillet: 2.0 mg (14% DV)
- 100 grams: 1.1 mg (8% DV)
Rainbow Trout — 13% DV per serving
- 1 fillet: 2.0 mg (13% DV)
- 100 grams: 2.8 mg (19% DV)
Snails — 9% DV per serving
- 1 ounce: 1.4 mg (9% DV)
- 100 grams: 5.0 mg (33% DV)
Crayfish — 8% DV per serving
- 3 ounces: 1.3 mg (8% DV)
- 100 grams: 1.5 mg (10% DV)
Octopus — 7% DV per serving
- 3 ounces: 1.0 mg (7% DV)
- 100 grams: 1.2 mg (8% DV)
Lobster — 6% DV per serving
- 3 ounces: 0.9 mg (6% DV)
- 100 grams: 1.0 mg (7% DV)
Cod (dried) — 5% DV per serving
- 1 ounce: 0.8 mg (5% DV)
- 100 grams: 2.8 mg (19% DV)

Seeds and Nuts:

Sunflower Seeds — 66% DV per serving
- 1 ounce: 10 mg (66% DV)
- 100 grams: 35 mg (234% DV)
Almonds — 48% DV per serving
- 1 ounce: 7.3 mg (48% DV)
- 100 grams: 26 mg (171% DV)
Hazelnuts — 28% DV per serving
- 1 ounce: 4.3 mg (28% DV)
- 100 grams: 15 mg (100% DV)
Pine Nuts — 18% DV per serving
- 1 ounce: 2.7 mg (18% DV)
- 100 grams: 9.3 mg (62% DV)
Peanuts — 16% DV per serving
- 1 ounce: 2.4 mg (16% DV)
- 100 grams: 8.3 mg (56% DV)
Brazil Nuts — 11% DV per serving
- 1 ounce: 1.6 mg (11% DV)
- 100 grams: 5.7 mg (38% DV)
Pistachios — 5% DV per serving
- 1 ounce: 0.8 mg (5% DV)
- 100 grams: 2.9 mg (19% DV)
Pumpkin Seeds — 4% DV per serving
- 1 ounce: 0.6 mg (4% DV)
- 100 grams: 2.2 mg (15% DV)
Pecans — 3% DV per serving
- 1 ounce: 0.4 mg (3% DV)
- 100 grams: 1.4 mg (9% DV)
Cashew Nuts — 2% DV per serving
- 1 ounce: 0.3 mg (2% DV)
- 100 grams: 0.9 mg (6% DV)

Fruits:

Avocado — 14% DV per serving
- Half a fruit: 2.1 mg (14% DV)
- 100 grams: 2.1 mg (14% DV)
Mango — 10% DV per serving
- Half a fruit: 1.5 mg (10% DV)
- 100 grams: 0.9 mg (6% DV)
Kiwifruit — 7% DV per serving
- 1 medium fruit: 1.0 mg (7% DV)
- 100 grams: 1.5 mg (10% DV)
Blackberries — 6% DV per serving
- Half a cup: 0.8 mg (6% DV)
- 100 grams: 1.2 mg (8% DV)
Black Currants — 4% DV per serving
- Half a cup: 0.6 mg (4% DV)
- 100 grams: 1.0 mg (7% DV)
Cranberries (dried) — 4% DV per serving
- 1 ounce: 0.6 mg (4% DV)
- 100 grams: 2.1 mg (14% DV)
Olives (pickled) — 3% DV per serving
- 5 pieces: 0.5 mg (3% DV)
- 100 grams: 3.8 mg (25% DV)
Apricots — 2% DV per serving
- 1 medium fruit: 0.3 mg (2% DV)
- 100 grams: 0.9 mg (6% DV)
Raspberries — 1% DV per serving
- 10 pieces: 0.2 mg (1% DV)
- 100 grams: 0.9 mg (6% DV)

Vegetables:

Red Sweet Pepper (raw) — 13% DV per serving
- 1 medium pepper: 1.9 mg (13% DV)
- 100 grams: 1.6 mg (11% DV)
Turnip Greens (raw) — 10% DV per serving
- 1 cup: 1.6 mg (10% DV)
- 100 grams: 2.9 mg (19% DV)
Beet Greens (cooked) — 9% DV per serving
- Half a cup: 1.3 mg (9% DV)
- 100 grams: 1.8 mg (12% DV)
Butternut Squash (cooked) — 9% DV per serving
- Half a cup: 1.3 mg (9% DV)
- 100 grams: 1.3 mg (9% DV)
Broccoli (cooked) — 8% DV per serving
- Half a cup: 1.1 mg (8% DV)
- 100 grams: 1.5 mg (10% DV)
Asparagus (cooked) — 6% DV per serving
- 4 spears: 0.9 mg (6% DV)
- 100 grams: 1.5 mg (10% DV)
Collards (raw) — 5% DV per serving
- 1 cup: 0.8 mg (5% DV)
- 100 grams: 2.3 mg (15% DV)
Spinach (raw) — 4% DV per serving
- 1 cup: 0.6 mg (4% DV)
- 100 grams: 2.0 mg (14% DV)

Cooking Oils:

Wheat Germ Oil — 135% DV per serving
- 1 tablespoon: 20 mg (135% DV)
- 100 grams: 149 mg (996% DV)
Hazelnut Oil — 43% DV per serving
- 1 tablespoon: 6.4 mg (43% DV)
- 100 grams: 47 mg (315% DV)
Sunflower Oil — 37% DV per serving
- 1 tablespoon: 5.6 mg (37% DV)
- 100 grams: 41 mg (274% DV)
Almond Oil — 36% DV per serving
- 1 tablespoon: 5.3 mg (36% DV)
- 100 grams: 39 mg (261% DV)
Cottonseed Oil — 32% DV per serving
- 1 tablespoon: 4.8 mg (32% DV)
- 100 grams: 35 mg (235% DV)
Safflower Oil — 31% DV per serving
- 1 tablespoon: 4.6 mg (31% DV)
- 100 grams: 34 mg (227% DV)
Rice Bran Oil — 29% DV per serving
- 1 tablespoon: 4.4 mg (29% DV)
- 100 grams: 32 mg (215% DV)
Grapeseed Oil — 26% DV per serving
- 1 tablespoon: 3.9 mg (26% DV)
- 100 grams: 29 mg (192% DV)
Palm Oil — 14% DV per serving
- 1 tablespoon: 2.2 mg (14% DV)
- 100 grams: 16 mg (106% DV)