36 High Vitamin E Foods: Vitamin E Rich Fruits, Nuts, Oil And More

High Vitamin E Foods

Vitamin E or ‘Tocopherol’ is an essential fat-soluble vitamin which is important for skin health, hair health, liver and for various physiological processes. Having these “36 High Vitamin E Foods” in your diet, easily completes your daily vitamin E intake. 5 Proven Health Benefits of Vitamin K: Dosage,Deficiency and More

Most of the foods mentioned here are easily available and affordable and they are segregated into different segments on the basis of non-vegetarian items, fruits, vegetables, oil, nuts and seeds, so that you can have vitamin E from various food sources. Excited? Let’s have a look at these foods! 7 Astounding Benefits of Vitamin E: Deficiency, Dosage and More

36 High Vitamin E Foods

Vitamin E foods

(A) High Vitamin E Foods for Non-Vegetarian

All the non-vegetarian foods are an excellent source of lean protein. Besides that, they are also rich in various vitamins and minerals and one of them is vitamin E. 25 High Vitamin A Foods (Non-Vegetarian, Vegetarian And Vegan)

Following are the non-vegetarian food sources which have high amounts of tocopherol:

1. Rainbow Trout

100 gm of Rainbow Trout has 2.8 mg vitamin E.

2. Dried Cod

Dried Cod (100 gm) has 2.8 mg vitamin E in it.

3. Goose Meat

Goose Meat (100 gm) is filled with 1.7 mg vitamin E.

4. Atlantic Salmon

Atlantic Salmon (100 gm) has 1.1 mg vitamin E in it.

5. Lobster

100 gm of Lobster contains 1 mg tocopherol.

(B) High Vitamin E for Vegetarians

i) High Vitamin E Fruits

6. Olive

Olives are rich in vitamin E as well as fiber, calcium, iron and many other micronutrients and phytochemicals. It helps to reduce inflammation and promotes bone health and heart health. 

Olive (100 gm) has 3.8 mg vitamin E in it.

7. Avocado

Avocado is a potent source of fiber, vitamin k, vitamin B2, vitamin B5 and vitamin B6. Avocado is beneficial for gut health, heart health and promotes healthy weight gain. 

100 gm of avocado has 2.1 mg vitamin E.

8. Kiwi

Kiwi has numerous vitamins and minerals like vitamin A, vitamin B3, vitamin B5, vitamin B9 and a lot more. It plays a crucial role in maintaining heart health and digestive health. 

Kiwi (100 gm) is filled with 1.5 mg vitamin E.

9. Cranberries

Cranberries are rich in vitamin C, vitamin K1 and many other phytochemicals. It helps UTIs, various types of cancer and heart diseases.

100 gm of Cranberries has 1.2 mg vitamin E in it. However, Dried Cranberries (100 gm) has 2.1 mg vitamin E.

10. Blackberries

Blackberries are rich in antioxidants, vitamin C, fiber and manganese. They support brain and oral health.

Blackberries (100 gm) have a total of 1.2 mg tocopherol in it.

11. Black Currant

Black currant has massive amounts of vitamin B1, vitamin B2, manganese, potassium, antioxidants and GLA. 

Black Currant (100 gm) is filled with 1 mg vitamin E.

12. Raspberries

Raspberries are enriched with vitamin C, manganese, vitamin K and various vitamins and minerals.

100 gm of Raspberries has 0.9 mg vitamin E in it.

13. Apricot

Apricot keeps the skin, eye and gut healthy. Besides tocopherol, it also provides potassium, vitamin E, fiber, etc.

0.9 mg vitamin E is present in 100 gm of apricot.

14. Mango

Mango is one of the healthiest and delicious foods to complete your daily tocopherol adequacy. It helps to maintain heart health, eye health and digestive health. It contains various micronutrients as well like riboflavin, vitamin B6, thiamine, etc.

Mango (100 gm) is filled with 0.9 mg vitamin E.

ii) High Vitamin E Vegetables

15. Green Leafy Vegetables

Green leafy vegetables are highly rich in antioxidants, fiber and numerous vitamins and minerals. Some of the examples of green leafy vegetables are:

  • 2.3 mg vitamin E is present in 100 gm of collard.
  • Spinach (100 gm) has 2 mg vitamin E.
  • 100 gm of Swiss Chard is filled with 1.9 mg vitamin E. 
  • Asparagus (100 gm) contains 1.5 mg vitamin E.

16. Red Bell Pepper/Capsicum

Bell peppers are enriched with vitamin E, vitamin K1, folate, potassium, etc. It also plays a crucial role in anemia prevention and eye health. Out of green, yellow and red capsicum, red capsicum has the highest vitamin E amount.

Red Bell Pepper (100 gm) is filled with 1.6 mg vitamin E.

17. Broccoli

Broccoli helps to improve cholesterol levels, eye health and prevents cancer. It is enriched with vitamin E, vitamin A and other minerals like folate, potassium, manganese, etc.  

1.5 mg vitamin E is present in 100 gm of broccoli.

18. Butternut Squash

Butternut Squash promotes weight loss and mental health. Besides vitamin E, it has high amounts of vitamin C, folate, magnesium, manganese, etc.

100 gm of Butternut Squash has 1.3 mg vitamin E.

19. Pumpkin

Pumpkin boosts immunity and helps to reduce chronic diseases. It provides high amounts of copper, potassium, iron, vitamin C and vitamin A too.

Pumpkin (100 gm) contains 1.06 mg vitamin E.

(C) High Vitamin E Nuts and Seeds

20. Sunflower Seeds

Besides vitamin E, sunflower seeds are also loaded with high amounts of vitamin B6, selenium, zinc, copper and protein. They protect us from a lot of severe diseases like cancer and diabetes.

Sunflower Seeds (100 gm) have 35 mg vitamin E.

21. Almonds

Almonds are extremely rich in healthy fats, fiber, protein and antioxidants, magnesium, manganese, etc. Almonds regulate blood sugar levels, blood pressure and cholesterol levels.

26 mg vitamin E is present in 100 gm of almonds.

22. Hazelnuts

Hazelnuts have decent amounts of vitamin B6, omega-6 and omega-9 fatty acids, zinc, phosphorus, etc. Hazelnuts reduce inflammation, good for heart and blood sugar levels.

Hazelnuts (100 gm) have 15 mg vitamin E.

23. Pine nuts

Pine nuts are not only filled with vitamin E but also pinolenic acid, omega-3 and many other vitamins and minerals. Pine nuts help to maintain healthy sugar levels and ensure a healthy brain.

100 gm of Pine nuts contains 9.3 mg vitamin E.

24. Peanuts

Peanuts are massively rich in vitamin E, protein, essential fats, biotin, folate and many more vitamins and minerals. Peanuts promote weight loss, prevent gallstones, etc.

Peanuts (100 gm) have 8.3 mg vitamin E.

25. Brazil Nuts

Brazil Nuts are filled with vitamin E as well as other vitamins and minerals like selenium, copper, etc. It also enables proper brain, heart and thyroid functioning.

Brazil nuts (100 gm) have a total of 5.7 mg vitamin E in it.

26. Pistachios

Pistachios contains vitamin B6, copper, manganese, antioxidants and aids weight loss, strengthens the gut and performs many other physiological functions.

100 gm of Pistachios have 2.9 mg vitamin E.

27. Pumpkin Seeds

Benefits of pumpkin seeds

Pumpkin seeds are a potent source of protein, free fatty acids, PUFAs, MUFAs, vitamin A, vitamin B1, magnesium, manganese, etc.

2.2 mg vitamin E is present in pumpkin seeds (100 gm). 8 Evidence-Based Benefits of Pumpkin Seeds

28. Cashews

Cashews are rich in unsaturated fats, low in sugar, high in fiber and other micronutrients like thiamine, vitamin K, copper, magnesium, etc.

Cashew nuts (100 gm) have 0.9 mg vitamin E.

(D) High Vitamin E Oil

Various types of oil are also highly filled with vitamin E and they are easy to add to your diet because you just have to put a few tablespoons and your job will be done. Top 11 High Vitamin D Foods

Here are some of the high vitamin E enriched oils:

29. Wheat Germ Oil

Wheat Germ Oil (1 tbsp) contains 20 mg vitamin E and its 100 gm contains 149 mg vitamin E.

30. Hazelnut Oil

1 tbsp of Hazelnut Oil has 6.5 mg vitamin E and 100 gm of it contains 47 mg vitamin E.

31. Sunflower Oil

Sunflower Oil (1 tbsp) is filled with 5.5 mg vitamin E and its 100 gm is filled with 41 mg vitamin E.

32. Almond Oil

Almond Oil (1 tbsp) has 5.3 mg vitamin E and 39 mg vitamin E in 100 gm of almond oil.

33. Cottonseed Oil

1 tbsp of Cottonseed Oil has 4.8 mg vitamin E and 100 gm of it contains 35 mg vitamin E.

34. Safflower Oil

Safflower Oil (1 tbsp) is filled with 4.6 mg vitamin E and its 100 gm has 34 mg vitamin E.

35. Rice Bran Oil

Rice Bran Oil (1 tbsp) has 4.4 mg vitamin E and its 100 gm contains 32 mg vitamin E.

36. Palm Oil

Palm Oil (1 tbsp) contains 2.2 mg vitamin E and 100 gm contains 16 mg vitamin E.


Having adequate vitamin E on a daily basis is extremely crucial for a healthy body. Incorporating these above mentioned “36 High Vitamin E Foods” will help you to easily complete your daily vitamin E adequacy. Top 26 High Vitamin C Foods

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