Vitamin E Nutrition

Food Summaries

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.

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

Food Category/
Description

.
CEREAL

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

13.50

55

1 cup

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

13.50

30

1 1/3 cup

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

13.50

30

3/4 cup

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

13.50

19

1 cup

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

4.74

31

1 cup

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

3.46

29

3/4 cup

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

3.23

49

1 cup

.
NUTS

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

8.35

32

1/4 cup

Nuts, almonds

7.43

28.35

1 oz.

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

7.40

28.35

1 oz.

Nuts, hazelnuts or filberts

4.26

28.35

1 oz.

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

3.10

28.35

1 oz.

Nuts, pine nuts, dried

2.65

28.35

1 oz.

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

2.35

28.35

1 oz.

Peanuts, all types, dry-roasted, with salt

2.21

28.35

1 oz.

.
VEGETABLES

Tomato products, canned, paste, without salt added

11.27

262

1 cup

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

6.73

190

1 cup

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

6.00

250

1 cup

Tomato products, canned, puree, without salt added

4.93

250

1 cup

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

4.36

164

1 cup

Spinach, canned, drained solids

4.15

214

1 cup

Spinach, cooked, boiled, drained, without salt

3.74

180

1 cup

Tomato products, canned, sauce

3.48

245

1 cup

Carrot juice, canned

2.74

236

1 cup

Turnip greens, cooked, boiled, drained, without salt

2.71

144

1 cup

Beet greens, cooked, boiled, drained, without salt

2.61

144

1 cup

Pumpkin, canned, without salt

2.60

245

1 cup

Dandelion greens, cooked, boiled, drained, without salt

2.56

105

1 cup

Sweet potato, canned, vacuum pack

2.55

255

1 cup

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

2.43

184

1 cup

Peppers, sweet, red, raw

2.35

149

1 cup

Broccoli, cooked, boiled, drained, without salt

2.26

156

1 cup

Sweet potato, canned, syrup pack, drained solids

2.25

196

1 cup

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

2.24

136

1 cup

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

2.16

180

1 cup

.
OIL

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

5.59

13.6

1 tbsp

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

4.64

13.6

1 tbsp

Oil, vegetable, canola

2.44

14

1 tbsp

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

2.19

14.2

1 tbsp

.
PIE - CHIPS

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

5.54

239

1 shell

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

3.31

126

1 shell

Snacks, potato chips, plain, unsalted

2.58

28.35

1 oz.

Pie, fried pies, fruit

2.20

128

1 pie

.
FISH

Crustaceans, crab, blue, canned

2.48

135

1 cup

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

2.32

149

1 fillet

.
FRUIT

Mangos, raw

2.32

207

1 mango

Papayas, raw

2.22

304

1 papaya

60

500 (730)

50

50

70

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.