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The Nutrition Source

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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The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.

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