Vitamin E Rich Food List

Natural vitamin E is a combination of chemicals that includes alpha, beta, gamma, and delta tocotrienols and tocopherols.

The vitamin E molecule content varies depending upon the plant parts consumed. Alpha and gamma tocopherols are the highest vitamin E forms in food. Tocopherols in plants are contained in the seeds and leaves, while tocotrienols are commonly found in the seeds.

The body can store numerous vitamin E molecules to different degrees:  the alpha-tocopherols are found to be 10 times more abundant compared to the gamma-tocopherols found in the blood.

Most knowledge on this vitamin is highly based on the studies on alpha-tocopherol. However, research on other molecules of vitamin E, such as gamma-tocotrienols, has shown to reduce the risk of breast cancer, prostate cancer and colon cancer. Vitamin E is known as a scavenger of free radicals and a potent antioxidant. It is commonly used for its anti-aging effects and other health benefits.

Due to the fact that vitamin E is a fat-soluble nutrient it should be taken in the right dose as excessive consumption can lead to vitamin E toxicity. The recommended dietary allowances are given here.

Vitamin E Rich Foods List

Vitamin E can only be obtained from food as the body cannot produce it naturally. There are numerous foods that contains significant amount of it and the major sources are given in the following vitamin E rich foods list.

Alpha-tocopherol rich foods:

FOOD DESCRIPTION

MEASURE (grams)

Vitamin E CONTENT PER MEASURE

Apples, raw, with skin 138 0.25
Applesauce, canned, sweetened, without salt (includes USDAcommodity) 255 0.46
Apricots, canned, heavy syrup pack, with skin, solids and liquids 258 1.55
Apricots, canned, juice pack, with skin, solids and liquids 244 1.46
Apricots, raw 35 0.31
Artichokes, (globe or french), cooked, boiled, drained, withoutsalt 120 0.23
Asparagus, frozen, cooked, boiled, drained, without salt 180 2.16
Avocados, raw, California 28.35 0.56
Avocados, raw, Florida 28.35 0.75
Bananas, raw 150 0.15
Beans, navy, mature seeds, cooked, boiled, without salt 180 0.02
Beans, snap, green, cooked, boiled, drained, without salt 125 0.56
Beef, chuck, blade roast, separable lean only 85 0.12
Beets, cooked, boiled, drained 50 0.02
Cabbage, cooked, boiled, drained, without salt 50 0.21
Carrots, cooked, boiled, drained, without salt 156 1.61
Cauliflower, raw 100 0.08
Cereals ready-to-eat, GENERAL MILLS, HONEY NUTCLUSTERS 55 1.26
Cereals ready-to-eat, GENERAL MILLS, REESE’S PUFFS 30 0.78
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 30 13.5
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 13.5
Cereals ready-to-eat, KELLOGG, KELLOGG’S ALL-BRANCOMPLETE Wheat Flakes 44 13.44
Cereals ready-to-eat, KELLOGG, KELLOGG’S PRODUCT 19 30 13.5
Cereals ready-to-eat, KELLOGG, KELLOGG’S SPECIAL K 31 4.74
Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cerealwith oats, honey, and raisins 51 0.73
Cereals ready-to-eat, QUAKER, QUAKER toasted OatmealCereal, Honey Nut 49 3.23
Cereals ready-to-eat, wheat germ, toasted, plain 7.119 1.14
Cheese, Neufchatel 28.35 0.11
Dandelion greens, cooked, boiled, drained, without salt 105 2.56
Dates, deglet noor 41.5 0.02
Duck, domesticated, meat only, cooked, roasted 221 1.55
Eclairs, custard-filled with chocolate glaze 100 2.01
Egg, whole, raw, fresh 58 0.56
Endive, raw 50 0.22
Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 1.33
Fish, roughy, orange, cooked, dry heat 85 1.09
Fish, sardine, Atlantic, canned in oil, drained solids with bone 85.05 1.74
Jerusalem-artichokes, raw 150 0.29
Kale, cooked, boiled, drained, without salt 130 1.11
Kale, frozen, cooked, boiled, drained, without salt 130 1.20
Lentils, mature seeds, cooked, boiled, without salt 198 0.21
Lettuce, butterhead (includes boston and bibb types), raw 163 0.29
Lettuce, iceberg (includes crisphead types), raw 539 0.97
Mangos, raw 207 2.32
Margarine, regular, 80% fat, composite, tub, with salt 14.2 2.19
Milk shakes, thick chocolate 300 0.15
Milk, whole, 3.25% milkfat, with added vitamin D 244 0.17
Mustard greens, cooked, boiled, drained, without salt 140 1.69
Noodles, chinese, chow mein 45 1.57
Noodles, egg, spinach, cooked, enriched 160 0.88
Nuts, brazilnuts, dried, unblanched 28.36 1.62
Nuts, mixed nuts, dry roasted, with peanuts, with salt added 28.35 3.10
Nuts, mixed nuts, with peanuts, oil roasted, with salt added 28.35 2.35
Oil, canola 14 2.44
Okra, frozen, cooked, boiled, drained, without salt 184 0.59
Onions, spring or scallions (includes tops and bulb), raw 100 0.55
Papayas, raw 304 2.22
Parsnips, cooked, boiled, drained, without salt 156 1.56
Pasta with meatballs in tomato sauce, canned entrée 252 1.94
Peppers, sweet, red, cooked, boiled, drained, without salt 136 2.24
Plums, dried (prunes), stewed, without added sugar 248 0.47
Pumpkin, canned, without salt 245 2.60
Raspberries, frozen, red, sweetened 250 1.80
Salad dressing, home recipe, vinegar and oil 15.6 0.72
Seeds, sunflower seed kernels, dry roasted, with salt added 28.35 7.40
Soup, chunky vegetable, canned, ready-to-serve 240 1.27
Spices, paprika 2.1 0.63
Spinach, canned, regular pack, drained solids 214 4.15
Spinach, cooked, boiled, drained, without salt 180 3.74
Spinach, frozen, chopped or leaf, cooked, boiled, drained,without salt 190 6.73
Strawberries, frozen, sweetened, sliced 255 0.59
Sweet potato, canned, syrup pack, drained solids 196 2.25
Tomatoes, red, ripe, canned, stewed 255 2.12
Tomatoes, red, ripe, raw, year round average 123 0.66
Turkey, all classes, meat only, cooked, roasted 140 0.46
Turnip greens, frozen, cooked, boiled, drained, without salt 164 4.63
Vegetables, mixed, canned, drained solids 163 0.47
Vegetables, mixed, frozen, cooked, boiled, drained, without salt 182 0.69

References and Further Reading

Dietary Fiber Food; ODS: LPI; USDA; HSPH.