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Foods high in vitamin E
The 25 foods in this USDA reference database with the most vitamin e per 100 g, with the share of the adult Daily Value (15 mg) each one delivers. Reference data — not medical advice.
| Food | Vitamin E per 100 g | %DV |
|---|---|---|
| Wheat germ oil | 149 mg | 996% |
| Ralston wheat bran flakes | 80.5 mg | 536% |
| Hazelnut oil | 47.2 mg | 315% |
| High oleic sunflower oil | 41.1 mg | 274% |
| Almond oil | 39.2 mg | 261% |
| Benecol light spread | 37.2 mg | 248% |
| Sunflower seed kernels, roasted | 36.3 mg | 242% |
| Sunflower seeds | 35.2 mg | 234% |
| Sunflower seed kernel, dried | 35.2 mg | 234% |
| Safflower oil | 34.1 mg | 227% |
| Rice bran oil | 32.3 mg | 215% |
| Canola Harvest soft spread margarine | 26.6 mg | 178% |
| Sunflower seed kernel, roasted | 26.1 mg | 174% |
| Oil roasted almonds | 26 mg | 173% |
| Almonds | 25.6 mg | 171% |
| Smoke flavored oil roasted almonds | 25.1 mg | 168% |
| Dry roasted almonds | 23.9 mg | 159% |
| Blanched almonds | 23.8 mg | 158% |
| Soybean and safflower oil mayonnaise | 22 mg | 147% |
| Enova cooking oil | 21.6 mg | 144% |
| Smart Balance regular buttery spread | 19.3 mg | 129% |
| Kretschmer honey crunch wheat germ | 19.3 mg | 129% |
| Kretschmer wheat germ | 19.3 mg | 129% |
| Babassu oil | 19.1 mg | 127% |
| Fractionated palm confectionery shortening | 19 mg | 127% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most vitamin e per 100 g?
Wheat germ oil tops this database with 149 mg per 100 g — 996% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much vitamin e do I need per day?
The Daily Value for Vitamin E is 15 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
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