Jerlyn Jones is a registered dietitian nutritionist, national media spokesperson, nutrition writer, and owner of The Lifestyle Dietitian LLC, an Atlanta-based nutrition consulting practice. She specializes in integrative nutrition with an emphasis on food sensitivities, digestive problems, and women’s health.\n
Education\n
\n
Arizona State University, BS, MPA\n
Teachers College, Columbia University, MS\n\n
Certifications\n
\n
Registered Dietitian Nutritionist\n
Licensed Dietitian, State of Georgia\n
Certified LEAP Therapist\n\n
Professional Accomplishments\n
\n
National media spokesperson for the Academy of Nutrition and Dietetics\n
Appeared on national radio, TV news programs, and podcasts. She has also been featured on many outlets, including U.S. News & World Report and O, The Oprah Magazine\n\n
Vitamin E is a group of powerful antioxidants that protect your cells from oxidative stress. Many nuts and oils, as well as certain fish, vegetables, and fruit are high in vitamin E.
Adequate vitamin E levels are essential for the body to function normally. If you don’t get enough, you may become more prone to infections or experience impaired eyesight or muscle weakness.
Fortunately, vitamin E is widespread in foods. As a result, you’re unlikely to become deficient unless your body is having trouble absorbing nutrients.
In the United States, 15 milligrams (mg) of vitamin E per day is considered enough for the vast majority of adults. This daily value (DV) is selected as a reference on nutrition labels in the US and Canada.
This article lists foods that contain vitamin E, categorized by group.
Seeds and nuts are among the best sources of vitamin E.
Below are some of the richest sources of alpha-tocopherol. Many of these seeds and nuts are also high in other forms of vitamin E, such as gamma-tocopherol.
The following animal-based foods are good sources of vitamin E.
Vitamin E content listed in the table below is from the USDA food products database.
Animal product
Serving size: Vitamin E content
Percent Daily Value
Abalone
3 ounces: 3.4 mg
23% DV
Goose meat
1 cup: 2.4 mg
16% DV
Atlantic salmon
Half a fillet: 2.0 mg
14% DV
Rainbow trout
1 fillet: 2.0 mg
13% DV
Snails
1 ounce: 1.4 mg
9% DV
Crayfish
3 ounces: 1.3 mg
8% DV
Fish roe
1 tablespoon: 1.0 mg
7% DV
Octopus
3 ounces: 1.0 mg
7% DV
Lobster
3 ounces: 0.9 mg
6% DV
Cod
1 ounce: 0.8 mg
5% DV
10 fruits high in vitamin E
While fruits are generally not the best sources of vitamin E, many provide good amounts. Fruits are also rich in vitamin C, which cooperates with vitamin E as an antioxidant.
Vitamin E content listed in the table below is from the USDA food products database unless otherwise noted.
Wheat germ oil comes in the highest with 20 milligrams of vitamin E or 135% DV in just 1 tablespoon.
How do I get vitamin E in my body?
Vitamin E can be found in numerous foods, but especially in seeds, nuts, cooking oils, fish, and vegetables.
Which fruit or vegetable is rich in vitamin E?
Vegetables high in vitamin E include red sweet peppers, turnip greens, beet greens, spinach, and butternut squash. Fruit with lots of vitamin E includes mamey sapote, avocado, and mango.
Vitamin E is found in nearly all foods to some extent. For this reason, most people are not at risk of deficiency.
However, disorders that affect the absorption of fat, such as cystic fibrosis or liver disease, may lead to deficiency over time, especially if your diet is low in vitamin E.
Increasing your vitamin E intake is easy, even without supplements. For instance, an excellent strategy would be to add some sunflower seeds or almonds to your diet.
You can also increase the absorption of vitamin E from low fat foods by eating them with fat. Adding a tablespoon of oil to your salad could make a significant difference.
How we reviewed this article:
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
