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Foods high in Vitamin E

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much vitamin e they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 15 mg.

Foods high in Vitamin E
FoodTypical portionIn that portionPer 100 kcal
Fruit juice smoothie, ODWALLA, strawberry banana1 cup (233 g)20.8 mg (139% DV)18.6 mg
Salad dressing, sweet and sour1 cup (250 g)6.4 mg (43% DV)17.1 mg
Oil, wheat germ1 cup (218 g)326 mg (2171% DV)16.9 mg
Chrysanthemum, garland, cooked, boiled, drained, with salt1 cup, (1" pieces) (100 g)2.5 mg (17% DV)12.5 mg
Peppers, jalapeno, raw1 cup, sliced (90 g)3.22 mg (21% DV)12.3 mg
Vitasoy USA Nasoya, Lite Silken Tofu¼ package (91 g)4.79 mg (32% DV)12.2 mg
Margarine-like, vegetable oil spread, fat free, liquid, with salt1 tbsp (15 g)0.75 mg (5% DV)11.6 mg
Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST1 cup (252 g)12.7 mg (85% DV)10.9 mg
Coriander (cilantro) leaves, raw9 sprigs (20 g)0.5 mg (3% DV)10.9 mg
Margarine-like spread, BENECOL Light Spread1 tablespoon, (1 NLEA serving) (14 g)5.21 mg (35% DV)10.4 mg
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt½ cup (95 g)3.36 mg (22% DV)10.4 mg
Broccoli raab, cooked1 label serving (85 g)2.15 mg (14% DV)10.1 mg
Vitasoy USA, Nasoya Lite Firm Tofu¼ package (79 g)4.12 mg (27% DV)9.67 mg
Fruit juice smoothie, NAKED JUICE, BLUE MACHINE8 fl oz (240 g)13.5 mg (90% DV)7.93 mg
Peanut butter, smooth, vitamin and mineral fortified1 cup (258 g)111 mg (743% DV)7.31 mg
Peanut butter, chunky, vitamin and mineral fortified1 cup (258 g)111 mg (743% DV)7.29 mg
Seeds, sunflower seed kernels, oil roasted, with salt added1 cup (135 g)49 mg (327% DV)6.14 mg
Seeds, sunflower seed kernels, oil roasted, without salt1 cup (135 g)49 mg (327% DV)6.14 mg
Seeds, sunflower seed kernels, dried1 cup (140 g)49.2 mg (328% DV)6.02 mg
Soymilk (All flavors), enhanced1 cup (243 g)6.12 mg (41% DV)5.6 mg
Mollusks, snail, raw100 g5 mg (33% DV)5.56 mg
Oil, hazelnut1 cup (218 g)103 mg (686% DV)5.34 mg
Fish, roe, mixed species, raw1 can, (8 oz), solids and liquid (227 g)15.9 mg (106% DV)4.89 mg
Mollusks, conch, baked or broiled1 cup, sliced (127 g)8.04 mg (54% DV)4.87 mg
Seeds, sunflower seed kernels from shell, dry roasted, with salt added1 cup (128 g)33.4 mg (223% DV)4.78 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted1 envelope (20 g)3.38 mg (23% DV)4.71 mg
Seeds, sunflower seed kernels, dry roasted, with salt added1 cup (128 g)33.4 mg (223% DV)4.49 mg
Mollusks, abalone, mixed species, raw100 g4 mg (27% DV)3.81 mg
Raspberries, puree, seedless100 g1.54 mg (10% DV)3.76 mg
Crustaceans, crayfish, mixed species, wild, raw8 crayfish (27 g)0.77 mg (5% DV)3.7 mg
Egg substitute, liquid or frozen, fat free¼ cup (60 g)0.95 mg (6% DV)3.31 mg
Naranjilla (lulo) pulp, frozen, unsweetened1 cup, thawed (120 g)0.9 mg (6% DV)3 mg
Beverage, instant breakfast powder, chocolate, not reconstituted1 envelope (37 g)3.47 mg (23% DV)2.65 mg
Protein supplement, milk based, Muscle Milk Light, powder2 scoop (50 g)4.72 mg (32% DV)2.39 mg
Protein supplement, milk based, Muscle Milk, powder1 tbsp (11 g)0.78 mg (5% DV)1.72 mg
Rice bran, crude1 cup (118 g)5.81 mg (39% DV)1.56 mg
Beef, New Zealand, imported, variety meats and by-products, liver, raw100 g1.84 mg (12% DV)1.38 mg
Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled100 g2.09 mg (14% DV)1.17 mg
Beef, New Zealand, imported, variety meats and by-products, heart, raw100 g1.22 mg (8% DV)1.16 mg
Beef, variety meats and by-products, brain, cooked, simmered100 g1.67 mg (11% DV)1.11 mg
Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled100 g1.53 mg (10% DV)0.97 mg
Rye flour, dark1 cup (128 g)3.49 mg (23% DV)0.84 mg
Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered100 g1.13 mg (8% DV)0.79 mg
Lamb, New Zealand, imported, brains, raw100 g0.87 mg (6% DV)0.74 mg
Lamb, New Zealand, imported, brains, cooked, soaked and fried100 g1.12 mg (7% DV)0.73 mg
Wheat bran, crude1 cup (58 g)0.86 mg (6% DV)0.69 mg
Lamb, New Zealand, imported, testes, cooked, soaked and fried100 g0.85 mg (6% DV)0.68 mg
Lamb, New Zealand, imported, liver, cooked, soaked and fried100 g1.12 mg (7% DV)0.67 mg
Quinoa, uncooked1 cup (170 g)4.15 mg (28% DV)0.66 mg
Ruffed Grouse, breast meat, skinless, raw1 breast (219 g)1.6 mg (11% DV)0.65 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.