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Food Summaries
Vitamin Nutrition

Vitamin E Foods
Vitamin E Nutrition
by Vaughn Aubuchon

Which foods have the highest levels of Vitamin E?
The following list summarizes selected foods containing high levels of Vitamin E, as measured by the United States Department of Agriculture.

By far, the major source of Vitamin E is Breakfast Cereal. The next highest sources are Nuts and Vegetables, followed by vegetable oils, pie and chips, fish, and then fruit.

The chart below shows Vitamin E, total alpha-tocopherol (mg) Content of Selected Foods, per Common Measure, sorted by Food Category and nutrient content.

It is not necessary to take Vitamin E supplements, in order to achieve a high level of Vitamin E nutrition.

30

100

60

30

80

80

30

.
High Vitamin E Foods Summary Chart
USDA
NDB
Ref. #

Food Category/
Description

Content per
Measure
Weight
(grams)
Common
Measure

.
CEREAL

08247

Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran

13.50

55

1 cup

08246

Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes

13.50

30

1 1/3 cup

08077

Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL

13.50

30

3/4 cup

08058

Cereals ready-to-eat, KELLOGG'S PRODUCT 19

13.50

19

1 cup

08067

Cereals ready-to-eat, KELLOGG'S SPECIAL K

4.74

31

1 cup

08028

Cereals ready-to-eat, KELLOGG'S Complete Wheat Bran Flakes

3.46

29

3/4 cup

08219

Cereals ready-to-eat, QUAKER toasted Oatmeal Cereal, Honey Nut

3.23

49

1 cup

.
NUTS

12537

Seeds, sunflower seed kernels, dry roasted, with salt added

8.35

32

1/4 cup

12061

Nuts, almonds

7.43

28.35

1 oz.

12537

Seeds, sunflower seed kernels, dry roasted, with salt added

7.40

28.35

1 oz.

12120

Nuts, hazelnuts or filberts

4.26

28.35

1 oz.

12635

Nuts, mixed nuts, dry roasted, with peanuts, with salt added

3.10

28.35

1 oz.

12147

Nuts, pine nuts, dried

2.65

28.35

1 oz.

12637

Nuts, mixed nuts, with peanuts, oil roasted, with salt added

2.35

28.35

1 oz.

16090

Peanuts, all types, dry-roasted, with salt

2.21

28.35

1 oz.

.
VEGETABLES

11546

Tomato products, canned, paste, without salt added

11.27

262

1 cup

11464

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

6.73

190

1 cup

06931

Sauce, pasta, spaghetti/marinara, ready-to-serve

6.00

250

1 cup

11547

Tomato products, canned, puree, without salt added

4.93

250

1 cup

11575

Turnip greens, frozen, cooked, boiled, drained, without salt

4.36

164

1 cup

11461

Spinach, canned, drained solids

4.15

214

1 cup

11458

Spinach, cooked, boiled, drained, without salt

3.74

180

1 cup

11549

Tomato products, canned, sauce

3.48

245

1 cup

11655

Carrot juice, canned

2.74

236

1 cup

11569

Turnip greens, cooked, boiled, drained, without salt

2.71

144

1 cup

11087

Beet greens, cooked, boiled, drained, without salt

2.61

144

1 cup

11424

Pumpkin, canned, without salt

2.60

245

1 cup

11208

Dandelion greens, cooked, boiled, drained, without salt

2.56

105

1 cup

11512

Sweet potato, canned, vacuum pack

2.55

255

1 cup

11093

Broccoli, frozen, chopped, cooked, boiled, drained, without salt

2.43

184

1 cup

11821

Peppers, sweet, red, raw

2.35

149

1 cup

11091

Broccoli, cooked, boiled, drained, without salt

2.26

156

1 cup

11647

Sweet potato, canned, syrup pack, drained solids

2.25

196

1 cup

11823

Peppers, sweet, red, cooked, boiled, drained, without salt

2.24

136

1 cup

11019

Asparagus, frozen, cooked, boiled, drained, without salt

2.16

180

1 cup

.
OIL

04506

Oil, vegetable, sunflower, linoleic, (approx. 65%)

5.59

13.6

1 tbsp

04511

Oil, vegetable safflower, salad or cooking, oleic, over 70%

4.64

13.6

1 tbsp

04582

Oil, vegetable, canola

2.44

14

1 tbsp

04611

Margarine, regular, tub, composite, 80% fat, with salt

2.19

14.2

1 tbsp

.
PIE - CHIPS

18330

Pie crust, cookie-type, prepared from recipe, graham cracker, baked

5.54

239

1 shell

18335

Pie crust, standard-type, frozen, ready-to-bake, baked

3.31

126

1 shell

19811

Snacks, potato chips, plain, unsalted

2.58

28.35

1 oz.

18319

Pie, fried pies, fruit

2.20

128

1 pie

.
FISH

15141

Crustaceans, crab, blue, canned

2.48

135

1 cup

15071

Fish, rockfish, Pacific, mixed species, cooked, dry heat

2.32

149

1 fillet

.
FRUIT

09176

Mangos, raw

2.32

207

1 mango

09226

Papayas, raw

2.22

304

1 papaya

50

260 - 450

40

40

60


Source: USDA Nutrient Database for Standard Reference, Release 20
Adult Daily Recommended Vitamin E (alpha-tocopherol): 15mg, with a max of 1000mg
Please note that the amounts listed in the chart above are all in MILLI grams.

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This Vaughns Vitamin E Nutrition Chart
was last updated on 2014-05-18.