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Best Foods That Are High in Vitamin E


Vitamin E is an essential nutrient that acts as an antioxidant in the body. It helps protect cells from damage caused by free radicals and supports immune function. Here are 20 foods that are high in vitamin E:


Almonds: Almonds are one of the best sources of vitamin E, with one ounce (28 grams) containing 7.3 mg, which is around 49% of the recommended daily intake (RDI).


Sunflower seeds: A quarter-cup of sunflower seeds contains 6 mg of vitamin E, which is 40% of the RDI.


Spinach: A cup of spinach contains 1.6 mg of vitamin E, which is around 10% of the RDI.


Swiss chard: A cup of Swiss chard contains 1.9 mg of vitamin E, which is around 12% of the RDI.


Avocado: One medium avocado contains around 2.7 mg of vitamin E, which is around 18% of the RDI.


Hazelnuts: One ounce of hazelnuts contains 4.3 mg of vitamin E, which is around 29% of the RDI.


Mango: One cup of sliced mango contains 1.8 mg of vitamin E, which is around 12% of the RDI.


Butternut squash: One cup of cooked butternut squash contains 2.6 mg of vitamin E, which is around 17% of the RDI.


Peanut butter: Two tablespoons of peanut butter contains 2.9 mg of vitamin E, which is around 19% of the RDI.


Trout: A three-ounce serving of cooked trout contains 2.2 mg of vitamin E, which is around 15% of the RDI.


Olive oil: One tablespoon of olive oil contains 1.9 mg of vitamin E, which is around 13% of the RDI.


Broccoli: One cup of cooked broccoli contains 1.1 mg of vitamin E, which is around 7% of the RDI.


Kiwi: One large kiwi contains 1.1 mg of vitamin E, which is around 7% of the RDI.


Pumpkin: One cup of cooked pumpkin contains 2.6 mg of vitamin E, which is around 17% of the RDI.


Papaya: One cup of sliced papaya contains 1.1 mg of vitamin E, which is around 7% of the RDI.


Red bell pepper: One medium red bell pepper contains 1.9 mg of vitamin E, which is around 13% of the RDI.


Wheat germ oil: One tablespoon of wheat germ oil contains 20.3 mg of vitamin E, which is around 135% of the RDI.


Tuna: A three-ounce serving of canned tuna in oil contains 1.1 mg of vitamin E, which is around 7% of the RDI.


Tomatoes: One cup of cooked tomatoes contains 1.1 mg of vitamin E, which is around 7% of the RDI.


Shrimp: A three-ounce serving of cooked shrimp contains 1.4 mg of vitamin E, which is around 9% of the RDI.