Vitamin E, food by food
Ranking · Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
An adult is advised to get about 15 mg a day. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
On labels vitamin E is often given in IU, and the conversion depends on the form: 1 IU of natural vitamin E (d-alpha-tocopherol) is 0.67 mg, and 1 IU of the synthetic form (dl-alpha-tocopherol) is 0.45 mg. So the 15 mg a day is about 22 IU of natural or 33 IU of synthetic vitamin E.
What it does: NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for vitamins.
Most per serving: Sunflower seeds, dry-roasted (7.83 mg), then raw almonds and roasted almonds.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 185 of the 198 preparations on this page (150 foods). The other 13 aren’t zero, just not listed: see “Not listed” below.
184 of them are ranked below, by what one serving gives; the other 1 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
A lot7.83mg26.1 mg / 100 g - 2
A lot7.69mg25.63 mg / 100 g - 3
A lot7.17mg23.9 mg / 100 g - 4
A lot6.31mg68.48 mg / 100 g - 5
A lot3.63mg24.21 mg / 100 g - 6
Some2.5mg8.33 mg / 100 g - 7
Some2.43mg2.86 mg / 100 g - 8
Some2.26mg2.66 mg / 100 g - 9
Some2.2mg2.2 mg / 100 g - 10
Some2.12mg2.82 mg / 100 g - 11Some2.08mg22.6 mg / 100 g
- 12
Some1.82mg1.3 mg / 100 g - 13
Some1.77mg2.08 mg / 100 g - 14
Some1.77mg3.53 mg / 100 g - 15Some1.73mg2.03 mg / 100 g
- 16
Some1.71mg2.01 mg / 100 g - 17Some1.6mg1.88 mg / 100 g
- 18Some1.59mg17.3 mg / 100 g
- 19
Some1.51mg1.78 mg / 100 g - 20
Some1.48mg4.93 mg / 100 g - 21
A little1.37mg1.61 mg / 100 g - 22
A little1.37mg9.1 mg / 100 g - 23
A little1.34mg1.58 mg / 100 g - 24
A little1.3mg14.35 mg / 100 g - 25
A little1.28mg1.5 mg / 100 g - 26
A little1.27mg1.15 mg / 100 g - 27
A little1.26mg0.9 mg / 100 g - 28
A little1.17mg1.67 mg / 100 g - 29
A little1.14mg1.14 mg / 100 g - 30
A little1.14mg2.07 mg / 100 g - 31A little1.12mg12.2 mg / 100 g
- 32
A little1.12mg1.32 mg / 100 g - 33
A little1.12mg2.04 mg / 100 g - 34
A little1.1mg1.29 mg / 100 g - 35
A little1.06mg0.85 mg / 100 g - 36
A little1.03mg0.94 mg / 100 g - 37
A little1.03mg1.03 mg / 100 g - 38
A little1.02mg0.73 mg / 100 g - 39
A little0.89mg0.94 mg / 100 g - 40
A little0.88mg0.63 mg / 100 g - 41
A little0.85mg1 mg / 100 g - 42
A little0.85mg0.94 mg / 100 g - 43
A little0.84mg2.1 mg / 100 g - 44
A little0.82mg0.82 mg / 100 g - 45
A little0.81mg0.81 mg / 100 g - 46
A little0.79mg0.87 mg / 100 g - 47
A little0.79mg0.79 mg / 100 g - 48
A little0.78mg0.71 mg / 100 g - 49
A little0.75mg0.88 mg / 100 g - 50
A little0.74mg0.59 mg / 100 g - 51
A little0.7mg0.87 mg / 100 g - 52
A little0.67mg2.22 mg / 100 g - 53
A little0.65mg2.17 mg / 100 g - 54
A little0.6mg0.75 mg / 100 g - 55
A little0.59mg1.97 mg / 100 g - 56
A little0.58mg0.68 mg / 100 g - 57
A little0.58mg0.68 mg / 100 g - 58
A little0.56mg0.66 mg / 100 g - 59A little0.56mg0.66 mg / 100 g
- 60
A little0.5mg1.68 mg / 100 g - 61
A little0.5mg0.9 mg / 100 g - 62
A little0.49mg0.23 mg / 100 g - 63
A little0.48mg0.48 mg / 100 g - 64
A little0.47mg0.85 mg / 100 g - 65
A little0.47mg0.85 mg / 100 g - 66
A little0.46mg1.54 mg / 100 g - 67
A little0.46mg0.46 mg / 100 g - 68
A little0.46mg0.46 mg / 100 g - 69
A little0.46mg0.54 mg / 100 g - 70
A little0.46mg3.28 mg / 100 g - 71
A little0.46mg0.57 mg / 100 g - 72
A little0.41mg0.29 mg / 100 g - 73
A little0.41mg0.29 mg / 100 g - 74
A little0.39mg0.46 mg / 100 g - 75
A little0.38mg0.48 mg / 100 g - 76
A little0.38mg0.27 mg / 100 g - 77
A little0.37mg0.43 mg / 100 g - 78
A little0.37mg0.43 mg / 100 g - 79
A little0.35mg0.41 mg / 100 g - 80
A little0.32mg0.35 mg / 100 g - 81
A little0.31mg0.3 mg / 100 g - 82
A little0.31mg0.37 mg / 100 g - 83
A little0.3mg0.35 mg / 100 g - 84
A little0.29mg0.26 mg / 100 g - 85
A little0.28mg0.2 mg / 100 g - 86A little0.27mg0.39 mg / 100 g
- 87
A little0.27mg0.9 mg / 100 g - 88
A little0.27mg0.27 mg / 100 g - 89
A little0.27mg0.19 mg / 100 g - 90
A little0.26mg0.86 mg / 100 g - 91
A little0.25mg0.18 mg / 100 g - 92
A little0.25mg0.18 mg / 100 g - 93
A little0.25mg0.18 mg / 100 g - 94
A little0.24mg1.58 mg / 100 g - 95
A little0.24mg0.8 mg / 100 g - 96
A little0.24mg0.17 mg / 100 g - 97
A little0.24mg0.29 mg / 100 g - 98
A little0.23mg2.32 mg / 100 g - 99A little0.23mg2.32 mg / 100 g
- 100
A little0.23mg0.27 mg / 100 g - 101
A little0.23mg0.75 mg / 100 g - 102
Almost none0.22mg0.55 mg / 100 g - 103
Almost none0.21mg0.7 mg / 100 g - 104
Almost none0.21mg0.26 mg / 100 g - 105
Almost none0.2mg0.51 mg / 100 g - 106
Almost none0.2mg0.2 mg / 100 g - 107
Almost none0.2mg0.08 mg / 100 g - 108
Almost none0.18mg0.13 mg / 100 g - 109Almost none0.18mg0.33 mg / 100 g
- 110
Almost none0.18mg0.6 mg / 100 g - 111
Almost none0.17mg0.09 mg / 100 g - 112
Almost none0.17mg0.12 mg / 100 g - 113
Almost none0.15mg0.28 mg / 100 g - 114
Almost none0.15mg0.51 mg / 100 g - 115
Almost none0.15mg0.18 mg / 100 g - 116
Almost none0.15mg0.29 mg / 100 g - 117
Almost none0.14mg0.1 mg / 100 g - 118
Almost none0.14mg0.92 mg / 100 g - 119
Almost none0.13mg0.24 mg / 100 g - 120Almost none0.13mg0.15 mg / 100 g
- 121
Almost none0.13mg0.15 mg / 100 g - 122
Almost none0.12mg0.14 mg / 100 g - 123
Almost none0.12mg0.11 mg / 100 g - 124
Almost none0.11mg0.38 mg / 100 g - 125
Almost none0.11mg0.13 mg / 100 g - 126
Almost none0.11mg0.18 mg / 100 g - 127
Almost none0.1mg0.04 mg / 100 g - 128
Almost none0.1mg0.12 mg / 100 g - 129
Almost none0.1mg0.08 mg / 100 g - 130
Almost none0.1mg0.07 mg / 100 g - 131
Almost none0.09mg0.31 mg / 100 g - 132
Almost none0.08mg0.09 mg / 100 g - 133
Almost none0.08mg0.03 mg / 100 g - 134
Almost none0.08mg0.07 mg / 100 g - 135
Almost none0.08mg0.09 mg / 100 g - 136
Almost none0.08mg0.05 mg / 100 g - 137
Almost none0.08mg0.5 mg / 100 g - 138
Almost none0.08mg0.5 mg / 100 g - 139
Almost none0.08mg0.25 mg / 100 g - 140
Almost none0.08mg0.05 mg / 100 g - 141
Almost none0.07mg0.12 mg / 100 g - 142
Almost none0.07mg0.13 mg / 100 g - 143
Almost none0.07mg0.06 mg / 100 g - 144
Almost none0.07mg0.08 mg / 100 g - 145
Almost none0.06mg0.42 mg / 100 g - 146
Almost none0.06mg0.07 mg / 100 g - 147
Almost none0.06mg0.07 mg / 100 g - 148
Almost none0.06mg0.04 mg / 100 g - 149
Almost none0.05mg0.18 mg / 100 g - 150
Almost none0.05mg0.12 mg / 100 g - 151
Almost none0.04mg0.08 mg / 100 g - 152
Almost none0.04mg0.14 mg / 100 g - 153Almost none0.04mg0.02 mg / 100 g
- 154Almost none0.04mg0.25 mg / 100 g
- 155
Almost none0.04mg0.25 mg / 100 g - 156
Almost none0.03mg0.03 mg / 100 g - 157
Almost none0.03mg0.04 mg / 100 g - 158
Almost none0.03mg0.22 mg / 100 g - 159
Almost none0.03mg0.02 mg / 100 g - 160Almost none0.03mg0.01 mg / 100 g
- 161
Almost none0.03mg0.03 mg / 100 g - 162
Almost none0.03mg0.03 mg / 100 g - 163
Almost none0.03mg1.26 mg / 100 g - 164
Almost none0.03mg0.01 mg / 100 g - 165
Almost none0.02mg0.02 mg / 100 g - 166
Almost none0.01mg0.01 mg / 100 g - 167
Almost none0.01mg0.11 mg / 100 g - 168
Almost none0.01mg0.01 mg / 100 g - 169
Almost none0.01mg0.01 mg / 100 g - 170Almost none0.01mg0.01 mg / 100 g
- 171
Almost none0.01mg0.01 mg / 100 g - 172
Almost none0.01mg0.15 mg / 100 g - 173
Almost none0mg0.08 mg / 100 g - 174
Almost none0mg0.01 mg / 100 g - 175Almost none0mg0 mg / 100 g
- 176
Almost none0mg0 mg / 100 g - 177
Almost none0mg0 mg / 100 g - 178
Almost none0mg0 mg / 100 g - 179
Almost none0mg0 mg / 100 g - 180
Almost none0mg0 mg / 100 g - 181
Almost none0mg0 mg / 100 g - 182
Almost none0mg0 mg / 100 g - 183
Almost none0mg0 mg / 100 g - 184
Almost none0mg0 mg / 100 g
Not ranked in this view
These list Vitamin E but have no serving size on file yet.
Not listed
The databases don’t list Vitamin E for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
Not compared with the upper level: with no serving size, a figure for 100 g of a powder or a concentrate says nothing about what anyone eats. Choose an amount under “per 100 g” to compare one.
- Oil, wheat germ · US food database (USDA SR Legacy)149 mgper 100 g
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes · US food database (USDA SR Legacy)80.5 mgper 100 g
- Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan · US food database (USDA SR Legacy)51.9 mgper 100 g
- Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, · US food database (USDA SR Legacy)51.9 mgper 100 g
- Nuts, almonds, toasted, unblanched · Canadian Nutrient File 202650.3 mgper 100 g
- Babyfood, cereal, whole wheat, with apples, dry fortified · US food database (USDA SR Legacy)50 mgper 100 g
- Oil, hazelnut · US food database (USDA SR Legacy)47.2 mgper 100 g
- Oil, safflower · US food database (USDA Foundation Foods)46 mgper 100 g
- Peanut butter, smooth, vitamin and mineral fortified · US food database (USDA SR Legacy)43.2 mgper 100 g
- Peanut butter, chunky, vitamin and mineral fortified · US food database (USDA SR Legacy)43.2 mgper 100 g
- Oil, sunflower, linoleic (less than 60%) · US food database (USDA SR Legacy)41.1 mgper 100 g
- Oil, sunflower, linoleic, (approx. 65%) · US food database (USDA SR Legacy)41.1 mgper 100 g
- Oil, sunflower, linoleic, (partially hydrogenated) · US food database (USDA SR Legacy)41.1 mgper 100 g
- Oil, sunflower, high oleic (70% and over) · US food database (USDA SR Legacy)41.1 mgper 100 g
- Oil, industrial, mid-oleic, sunflower · US food database (USDA SR Legacy)41.1 mgper 100 g
- Oil, almond · US food database (USDA SR Legacy)39.2 mgper 100 g
- Spices, chili powder · US food database (USDA SR Legacy)38.1 mgper 100 g
- Margarine-like spread, BENECOL Light Spread · US food database (USDA SR Legacy)37.2 mgper 100 g
- Seeds, sunflower seed kernels, oil roasted, without salt · US food database (USDA SR Legacy)36.3 mgper 100 g
- Seeds, sunflower seed kernels, oil roasted, with salt added · US food database (USDA SR Legacy)36.3 mgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for vitamin E: Almond drink, unsweetened, fortified · Pies · Cakes · Crackers · Cookies · Soy drink, unsweetened, fortified · White bread, toasted · White bread · Breakfast cereal · Pasta, cooked · Flour tortillas · Oat drink, unsweetened, fortified
Running low, and too much
Running low
Signs of low vitamin E are anemia, nerve damage, loss of coordination, muscle and eye problems and a weaker immune system, but outright deficiency is rare.
Too much
No harm has been reported from vitamin E in food. High doses from supplements raised the risk of a bleeding kind of stroke in trials. The upper level, 1,000 mg a day, is set for synthetic vitamin E in supplements and fortified foods, so no food here is held against it.
Sources: NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals (2026-10-19) · Upper levels (adults 19–30): Health Canada, Dietary reference intakes tables: vitamins (2025-11-19)