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.