17 Top Vitamin E Foods You Should Include In Your Diet

17 Top Vitamin E Foods You Should Include In Your Diet

Bajaj Finserv Health
February 13, 20238 mins read


Irrespective of the type of diet you follow, there are plenty of vitamin E foods in each category, be it vegetarian, non-vegetarian, vegan, or something else. Read on to discover more.

Key Takeaways

  • Usually, a healthy person needs 15 mg of vitamin E a day
  • Sources of vitamin E include seeds and nuts, fruits, vegetables and animals
  • It's better to consult a doctor before switching to a vitamin E diet

What is Vitamin E?

A group of effective antioxidants, vitamin E, is vital for your health as it guards your body's cells against oxidative stress. Your body requires an adequate supply of vitamin E to perform its normal functions. That is why it is wise to add sufficient vitamin E foods to your diet. 

If you don't get the required value of vitamin E, it can lead to infections, and you can suffer from conditions such as muscle weakness and poor eyesight.

However, you can easily avoid such situations as there are plenty of vitamin E-rich foods. So the probability of your deficiency of vitamin E is low unless your diet is not balanced or you suffer from any medical conditions affecting your vitamin E absorption. To ensure that you don't have any gap in nutrition, the consumption of vitamin E foods along with other nutrients is essential. 

How much vitamin e does a person need?

Average adults need 15 mg of vitamin E a day [1]. But, remember that the required daily value (DV) can be affected by factors such as medical conditions. 

Your doctor can give you personalized recommendations about your daily requirement of vitamin E and which vitamin E foods you can add to your meals. Read on to learn about top vitamin E sources, including fruits, vegetables, seeds and nuts, animal products, and more. 

Top Vitamin E Nuts


Nuts are one of the best groups of vitamin E foods, and hazelnuts are no exception. Hazelnuts help control your body weight as well as boost your bowel movement. One ounce of this nutritious delight is loaded with 4.3 mg of vitamin E, thus providing you with 28% of the DV of this nutrient. 

Therefore, 100 g of hazelnuts is sufficient for your daily consumption as it provides 100% of the DV of vitamin E, which is 15 mg. 


This nut comes with 48% of the DV of vitamin E in one serving. A serving or one ounce of almonds contains 7.3 mg of vitamin E, while 100 g of almonds are loaded with 26 mg of this nutrient. Almond is one of the healthiest vitamin E foods as it can control hypertension as well as reduce your blood sugar.

Additional Read: Protein Rich Foods for VegetarianVitamin E Foods

Pine nuts

Another crucial vitamin E food from the nuts family, pine nuts are a wise addition to your meals, with 2.7 mg of vitamin E per ounce. While this one ounce or one serving of these energy-boosting nuts is loaded with 18% of the DV of vitamin E, you get 62% of the DV (9.3 mg) with 100 g.


Among the vitamin E-rich foods in the nuts group, peanuts are one of the most delicious additions to your meals. They are filled with a number of nutrients, which can help you lose weight as well as keep heart diseases at bay. With one ounce of peanuts, you get 2.4 mg of vitamin E, which is 16% of its DV. If the amount is increased to 100 g, it is loaded with 8.3 mg of vitamin E, which is 56% of its DV.

Additional Read: Fat Burning Foods For Weight Loss

Sunflower seeds

These seeds offer 66% of the DV of vitamin E in one serving and can play a crucial role in controlling cholesterol levels and preventing heart diseases. Remember, one ounce of sunflower seeds contains 10 mg of vitamin E. If you get 100 g of this nutrient, it will be loaded with 35 mg of vitamin E, equaling 234% of its DV.

You can eat all these seeds as they are or add them to other meals to delight your taste buds.

Top Vitamin E Oil

Vitamin E oils have health benefits such as skin cancer prevention, wound healing, and more, so it is prudent to consider the following in your list of the best vitamin E foods:

Wheat germ oil

Among the foods that contain vitamin E, wheat germ oil will be on the top list as one serving of it (one tablespoon) is loaded with 20 mg of vitamin E, which is 135% of the DV. With 100 grams, you get 149 mg of vitamin E, which is 996% of the DV.

Sunflower oil

It is also one of the best vitamin E food sources you can find among oils, offering 37% of the DV per serving. One tablespoon of this oil holds 5.6 mg of vitamin E, while 100 g contains 42 mg, which is 274% of the DV.

Additional Read: Magnesium Rich Foods

Hazelnut oil

Among the best vitamin E foods around us, hazelnut oil is key, with 43% DV per serving. With one tablespoon or one serving of this oil, you get 6.4 mg of vitamin E. 

If the amount of oil is 100 g, the loaded vitamin will weigh 47 mg, which is 315% of the DV.

Almond oil

Like almonds, one of the top vitamin E foods, almond oil also has sufficient vitamin E. With one tablespoon comes 5.3 mg of vitamin E, which is 36% of the DV. 

100 g of almond oil offers 39 mg of vitamin E, which is 261% of the DV.

Top Vitamin E Fruits and Vegetables

Fruits and vegetables are rich sources of vitamin E. By consuming vitamin E fruits and vegetables; you can enjoy the usual health benefits such as heart disease prevention, protection from age-related vision diseases, and more. You can consider the following vitamin E foods as part of this group:


Among the best vitamin E foods, mango has no alternative. Being home to many nutrients, 100 g of mango serves 6% DV of vitamin E, which is 0.9 mg. 

By consuming half of an average mango, you get 1.5 mg of vitamin E, which is 10% of its DV.


With 2.1 mg of vitamin E in one-half of an average size of an avocado, you get 14% of the nutrient's DV. Note that half a fruit is equivalent to 100 g of avocado.


Among the vitamin E foods from the fruits group, kiwifruit is one of the most delicious meals you can consider. One medium-sized fruit is loaded with one mg of vitamin E, which is 7% of its DV. 

Making a dish with 100 g of this food will add 1.5 mg of the vitamin, which is 10% of its DV.

Cooked broccoli

Among the vitamin E vegetables, broccoli is one of the most popular filling options you can go for. Half a cup of this vegetable is loaded with 1.5 mg of vitamin E, which is 8% of its DV. 

Each 100 g of broccoli contains 1.5 mg of vitamin E, which is 10% of its DV.

Cooked beet greens

Beet greens are one of the best vitamin E foods among vegetables, and with half a cup of cooked beet greens, there is usually 1.3 mg of vitamin E, which is 9% of its DV. 

Also note that 100 g of cooked beet greens contain 1.8 mg of vitamin E, which stands for 12% of its DV

Best Vitamin E Foods infographic

Top Vitamin E Animal Products

Animal sources of vitamin E offer the same health benefits as seeds, nuts, fruits and vegetables rich in vitamin E. Among animal products, you can find vitamin E in the fat of fish, poultry and animal meat. You can add the following non-vegetarian vitamin E foods to your diet if they are available near you.

Rainbow trout

Popular seafood all over the world, rainbow trout is also an excellent source of vitamin E. With one fillet of this fish, you get two mg of vitamin E, which is 13% of its daily value. 

When the amount of the fish is 100 g, the quantity of vitamin E rises to 2.8 mg, which is 19% of its DV.

Additional Read: Best Zinc Rich Foods, Fruits and Vegetables

Atlantic salmon

If you love seafood, you just cannot avoid Atlantic salmon, which is also one of the top vitamin E foods. With half a fillet, the quantity of vitamin E you get is two mg, which is 14% of its daily value. 

With 100 g of the fish, you get 1.1 mg of vitamin E, which is 8% of its daily value.

Goose meat

Another animal source of vitamin E, goose protein, is loaded with 16% of the nutrient’s DV (2.4 mg) per serving of one cup. With 100 g of goose meat, you get 1.7 mg of vitamin E, which is 12% of its DV.

With knowledge regarding all these vitamin E foods of different types, you can conveniently add them to your diet as per your preference. However, it is prudent to consult your doctor to understand which vitamin E foods will suit your health conditions. 

You can easily get an online appointment with a doctor at Bajaj Finserv Health. So, without hesitation, book a consultation with a general physician on the platform and get answers to all your questions. 

Maintain a balanced diet loaded with nutrients to stay healthy and happy too!

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  1. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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