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Foods high in vitamin E

The most vitamin E per typical portion among 11,098 USDA reference foods: peanut butter, 14 mg in 2 tbsp, 93% of the 15 mg Daily Value. 54 of the 881 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most vitamin E per portion?

  1. 1
    Peanut butter
    Peanut butter, smooth, vitamin and mineral fortified · 2 tbsp (32 g)
    14mg93% DV · 43 mg per 100 g · 15 mg per 200 calories
  2. 2
    Almond milk yogurt
    Yogurt, almond milk · 1 cup (226 g)
    12mg80% DV · 5.5 mg per 100 g · 8.6 mg per 200 calories
  3. 3
    Sunflower seed kernels
    Seeds, sunflower seed kernels, oil roasted, with salt added · 1 oz (28 g)
    10mg67% DV · 36 mg per 100 g · 12 mg per 200 calories
  4. 4
    Bacon
    Bacon, meatless · 1 cup (144 g)
    9.9mg66% DV · 6.9 mg per 100 g · 4.5 mg per 200 calories
  5. 5
    Almond milk
    Almond milk, unsweetened · 1 cup (244 g)
    8.1mg54% DV · 3.3 mg per 100 g · 44 mg per 200 calories
  6. 6
    Conch
    Mollusks, conch, baked or broiled · 1 cup, sliced (127 g)
    8.0mg53% DV · 6.3 mg per 100 g · 9.7 mg per 200 calories
  7. 7
    Abalone
    Abalone · 1 cup (135 g)
    8.0mg53% DV · 6.0 mg per 100 g · 6.7 mg per 200 calories
  8. 8
    Sunflower seeds
    Sunflower seeds, plain, unsalted · 1 oz, without shell (28 g)
    7.4mg49% DV · 26 mg per 100 g · 9.0 mg per 200 calories
  9. 9
    Almonds
    Nuts, almonds, oil roasted, lightly salted · 1 oz (22 whole kernels) (28 g)
    7.4mg49% DV · 26 mg per 100 g · 8.6 mg per 200 calories
  10. 10
    Eel
    Fish, eel · 1 cup (135 g)
    6.6mg44% DV · 4.9 mg per 100 g · 3.6 mg per 200 calories
  11. 11
    Sunflower seed butter
    Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) · 1 oz (28 g)
    6.5mg43% DV · 23 mg per 100 g · 7.4 mg per 200 calories
  12. 12
    Soy milk
    Soymilk (All flavors), enhanced · 1 cup (243 g)
    6.1mg41% DV · 2.5 mg per 100 g · 11 mg per 200 calories
  13. 13
    Beans and tomatoes
    Beans and tomatoes, fat added · 1 cup (260 g)
    5.2mg35% DV · 2.0 mg per 100 g · 2.8 mg per 200 calories
  14. 14
    Bagel
    Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) · 1 small bagel (3" dia) (69 g)
    5.1mg34% DV · 7.5 mg per 100 g · 5.7 mg per 200 calories
  15. 15
    Non-dairy milk
    Non-dairy milk, NFS · 1 cup (244 g)
    5.1mg34% DV · 2.1 mg per 100 g · 13 mg per 200 calories
  16. 16
    Hazelnuts
    Nuts, hazelnuts or filberts, blanched · 1 oz (28 g)
    5.0mg33% DV · 18 mg per 100 g · 5.6 mg per 200 calories
  17. 17
    Granola bars
    Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors · 1 bar (47 g)
    4.8mg32% DV · 10 mg per 100 g · 5.2 mg per 200 calories
  18. 18
    Spinach
    Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) · 1 cup (156 g)
    4.5mg30% DV · 2.9 mg per 100 g · 20 mg per 200 calories
  19. 19
    Chicken
    Chicken, meatless · 1 cup (168 g)
    4.5mg30% DV · 2.7 mg per 100 g · 2.4 mg per 200 calories
  20. 20
    Turnip greens
    Turnip greens, frozen, cooked, boiled, drained, without salt · 1 cup (164 g)
    4.4mg29% DV · 2.7 mg per 100 g · 18 mg per 200 calories
  21. 21
    Calamari
    Calamari, fried · 1 cup (135 g)
    4.3mg29% DV · 3.2 mg per 100 g · 2.7 mg per 200 calories
  22. 22
    Pie crust
    Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled · 1 cup (129 g)
    3.9mg26% DV · 3.1 mg per 100 g · 1.2 mg per 200 calories
  23. 23
    Fish sticks
    Fish, fish sticks, frozen, prepared · 1 piece (4" x 2" x 1/2") (57 g)
    3.9mg26% DV · 6.9 mg per 100 g · 5.0 mg per 200 calories
  24. 24
    Almond butter
    Nuts, almond butter, plain, without salt added · 1 tbsp (16 g)
    3.9mg26% DV · 24 mg per 100 g · 7.9 mg per 200 calories
  25. 25
    Taro
    Taro, cooked, without salt · 1 cup, sliced (132 g)
    3.9mg26% DV · 2.9 mg per 100 g · 4.1 mg per 200 calories
  26. 26
    Beans
    Beans, NFS · 1 cup (185 g)
    3.9mg26% DV · 2.1 mg per 100 g · 2.2 mg per 200 calories
  27. 27
    Almond paste
    Nuts, almond paste · 1 oz (28 g)
    3.8mg25% DV · 14 mg per 100 g · 5.9 mg per 200 calories
  28. 28
    Shrimp cocktail
    Shrimp cocktail · 1 cup (250 g)
    3.8mg25% DV · 1.5 mg per 100 g · 3.1 mg per 200 calories
  29. 29
    Swordfish
    Fish, swordfish · 1 cup (135 g)
    3.8mg25% DV · 2.8 mg per 100 g · 2.4 mg per 200 calories
  30. 30
    Hummus
    Hummus, commercial · 1 cup (246 g)
    3.8mg25% DV · 1.5 mg per 100 g · 1.3 mg per 200 calories
  31. 31
    Fat added beans
    Beans, from canned, NS as to type, fat added · 1 cup (185 g)
    3.8mg25% DV · 2.0 mg per 100 g · 2.2 mg per 200 calories
  32. 32
    Sapote
    Sapote, mamey, raw · 1 cup 1" pieces (175 g)
    3.7mg25% DV · 2.1 mg per 100 g · 3.4 mg per 200 calories
  33. 33
    Trout
    Fish, trout, NFS · 1 small/regular fillet (90 g)
    3.6mg24% DV · 4.0 mg per 100 g · 3.0 mg per 200 calories
  34. 34
    Fried green beans
    Fried green beans · 1 cup (145 g)
    3.6mg24% DV · 2.5 mg per 100 g · 2.2 mg per 200 calories
  35. 35
    Turnip greens and turnips
    Turnip greens and turnips, frozen, cooked, boiled, drained, without salt · 1 cup (163 g)
    3.5mg23% DV · 2.1 mg per 100 g · 12 mg per 200 calories
  36. 36
    Bluberries
    Bluberries, canned · 1 cup (250 g)
    3.5mg23% DV · 1.4 mg per 100 g · 3.1 mg per 200 calories
  37. 37
    Jalapenos peppers
    Peppers, jalapenos · 1 cup (150 g)
    3.4mg23% DV · 2.2 mg per 100 g · 17 mg per 200 calories
  38. 38
    Lambsquarters
    Lambsquarters, cooked, boiled, drained, without salt · 1 cup, chopped (180 g)
    3.3mg22% DV · 1.9 mg per 100 g · 12 mg per 200 calories
  39. 39
    Chard
    Chard, swiss, cooked, boiled, drained, with salt · 1 cup, chopped (175 g)
    3.3mg22% DV · 1.9 mg per 100 g · 19 mg per 200 calories
  40. 40
    Greens
    Greens, frozen, cooked, fat added · 1 cup (175 g)
    3.3mg22% DV · 1.9 mg per 100 g · 6.4 mg per 200 calories
  41. 41
    Hash brown potatoes
    Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil · 1 cup prepared (150 g)
    3.3mg22% DV · 2.2 mg per 100 g · 2.0 mg per 200 calories
  42. 42
    Sweet peppers
    Peppers, sweet, red, sauteed · 1 cup chopped (106 g)
    3.3mg22% DV · 3.1 mg per 100 g · 4.6 mg per 200 calories
  43. 43
    Shellfish
    Shellfish, NFS · 1 cup (135 g)
    3.3mg22% DV · 2.4 mg per 100 g · 3.3 mg per 200 calories
  44. 44
    Jalapeno peppers
    Peppers, jalapeno, raw · 1 cup, sliced (90 g)
    3.2mg21% DV · 3.6 mg per 100 g · 25 mg per 200 calories
  45. 45
    Taro chips
    Snacks, taro chips · 1 oz (28 g)
    3.2mg21% DV · 11 mg per 100 g · 4.6 mg per 200 calories
  46. 46
    Granola
    Cereals ready-to-eat, granola, homemade · 1 oz (28 g)
    3.1mg21% DV · 11 mg per 100 g · 4.5 mg per 200 calories
  47. 47
    Red peppers
    Peppers, red, cooked · 1 cup (155 g)
    3.1mg21% DV · 2.0 mg per 100 g · 7.2 mg per 200 calories
  48. 48
    Fried
    Fish, NS as to type, fried · 1 small/regular fillet (90 g)
    3.1mg21% DV · 3.4 mg per 100 g · 2.5 mg per 200 calories
  49. 49
    Sardine
    Fish, sardine, Atlantic, canned in oil, drained solids with bone · 1 cup, drained (149 g)
    3.0mg20% DV · 2.0 mg per 100 g · 2.0 mg per 200 calories
  50. 50
    3.0mg20% DV · 11 mg per 100 g · 5.1 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much vitamin E a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 15 mg for women and 15 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-36 mg6 mg
4-87 mg7 mg
9-1311 mg11 mg
14-1815 mg15 mg
19-3015 mg15 mg
31-5015 mg15 mg
51 and older15 mg15 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodVitamin E per 100 gIn the portion ranking
Oil, wheat germ149 mgnot an everyday portion (rule above)
Oil, sunflower68 mgnot an everyday portion (rule above)
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan52 mgnot an everyday portion (rule above)
Nutritional powder mix (Slim Fast)52 mgnot an everyday portion (rule above)
Babyfood, cereal, whole wheat, with apples, dry fortified50 mgnot an everyday portion (rule above)
Oil, hazelnut47 mgnot an everyday portion (rule above)
Oil, safflower46 mgnot an everyday portion (rule above)
Peanut butter, smooth, vitamin and mineral fortified43 mgranked 1

Source: USDA FoodData Central, April 30, 2026 release.

Vitamin E: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov