Food Sources of Vitamin E

Adults need to get 15 milligrams of vitamin E each day, according to the Institute of Medicine. While it is possible to get the recommended amount of vitamin E by eating a healthful diet that’s rich in nuts, seeds, and oils, most Americans are falling short. Here is a list of foods that are good sources of vitamin E:

Food

Portion Size

Vitamin E

(milligrams of alpha-tocopherol)

Sunflower seeds, dry roasted

¼ cup

8.4

Almonds

1 ounce (24 nuts)

7.4

Spinach, cooked

1 cup

6.7

Safflower oil

1 tablespoon

4.6

Beet greens, cooked

1 cup

2.6

Pumpkin, canned

1 cup

2.6

Red peppers, raw

1 cup

2.4

Asparagus, cooked

1 cup

2.2

Collard greens, cooked

1 cup

2.1

Swordfish, cooked

3 ounces

2.1

Mango, raw

1 whole

1.9

Avocado, raw, Florida

1/4 of an avocado 2.0

Peanut butter

1 tablespoon

1.4

Source: USDA National Nutrient Database for Standard Reference, Vitamin E Content of Selected Foods.

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