All nutrients

Vitamin E

A family of fat-soluble antioxidants, mainly from vegetable oils, nuts and seeds. Vitamin E contributes to the protection of cells from oxidative stress.

Adult daily reference intake: 12 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of vitamin E

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

fats and oils66 foods measured

  1. 1Wheat germ oil149 mg1242%
  2. 2Combined oil (blended vegetable oils)63.9 mg533%
  3. 3Sunflower oil57.3 mg477%
  4. 4Frying oil52.8 mg440%
  5. 5Avocado oil45.3 mg378%
  6. 6Almond oil39.2 mg327%
  7. 7Safflower oil36.4 mg303%
  8. 8Cottonseed oil35.3 mg294%

fruits, vegetables, legumes and nuts382 foods measured

  1. 1Sunflower seed42.3 mg353%
  2. 2Sunflower seed, grilled, salted26.1 mg218%
  3. 3Almond, grilled, salted23.9 mg199%
  4. 4Almond, peeled, unpeeled or blanched23.8 mg198%
  5. 5Almond, (with peel)22.3 mg186%
  6. 6Hazelnut16.3 mg136%
  7. 7Potato crisps, "à l'ancienne" (old-fashioned style)15.3 mg128%
  8. 8Hazelnut, grilled15.3 mg128%

miscellaneous122 foods measured

  1. 1Soy lecithin32.5 mg271%
  2. 2Cayenne pepper29.8 mg248%
  3. 3Paprika29.1 mg243%
  4. 4Curry, powder25.2 mg210%
  5. 5Mayonnaise (70% fat and more), prepacked20.3 mg169%
  6. 6Oregano, dried18.3 mg153%
  7. 7Sauce, pesto, prepacked17.9 mg149%
  8. 8North Atlantic rockweed (Ascophyllum nodosum), dried or dehydrated14 mg117%

meat, egg and fish496 foods measured

  1. 1Cod liver, raw20 mg167%
  2. 2Trout egges, canned9.74 mg81%
  3. 3Taramasalata, prepacked9 mg75%
  4. 4Tuna, flaked, in sunflower oil, canned, drained8.68 mg72%
  5. 5Plant-based sausage with tofu (vegan)7.78 mg65%
  6. 6Tuna, whole slice, in sunflower oil, canned, drained7.65 mg64%
  7. 7Salmon roe, semi-preserved7.52 mg63%
  8. 8Plant-based ham, prepacked7.47 mg62%

sugar and confectionery163 foods measured

  1. 1Nougat12.4 mg103%
  2. 2Breakfast cereals, diet, plain, not fortified12 mg100%
  3. 3Breakfast cereals, corn flakes, sugar iced, fortified with vitamins and chemical elements12 mg100%
  4. 4Coated chocolate bar without biscuit11.2 mg93%
  5. 5Breakfast cereals, diet, plain or with honey, fortified with vitamins and chemical elements11 mg92%
  6. 6Breakfast cereals, diet, with chocolate, fortified with vitamins and chemical elements10.8 mg90%
  7. 7Breakfast cereals, popped or puffed wheat grain, with honey or caramel, fortified with vitamins and chemical elements10.7 mg89%
  8. 8Breakfast cereals, diet, with fruits, fortified with vitamins and chemical elements10.1 mg84%

beverages68 foods measured

  1. 1Malted cocoa or chocolate powder for beverage, with sugar11.8 mg98%
  2. 2Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements9 mg75%
  3. 3Coffee, ground2.7 mg23%
  4. 4Mixed fruits juice, reconstituted from a concentrate, multivitamin2.15 mg18%
  5. 5Tea leaf2.1 mg18%
  6. 6Mixed fruits juice, pure juice, multivitamin2 mg17%
  7. 7Energy drink, with sugar1.8 mg15%
  8. 8Fruit nectar, sweetened, reduced sugar1.5 mg13%

Other26 foods measured

  1. 1Soya flour11.5 mg96%
  2. 2Puff pastry, cooked4 mg33%
  3. 3Rye flour, type 1702.73 mg23%
  4. 4Pastry, short crust, baked2.3 mg19%
  5. 5Desert (average)1.97 mg16%
  6. 6Puff pastry, raw1.95 mg16%
  7. 7Shortbread dough, cooked1.63 mg14%
  8. 8Pizza base, cooked1.25 mg10%

cereal products79 foods measured

  1. 1Crouton with garlic, herbs or onions, prepacked10.1 mg84%
  2. 2Croutons, plain, prepacked7.86 mg66%
  3. 3Corn chips or tortilla chips5.85 mg49%
  4. 4Prawn crackers5.8 mg48%
  5. 5Rusk, unsalted4.7 mg39%
  6. 6Salty snacks, crackers, garnished or filled with cheese4 mg33%
  7. 7Puffed salty snacks, made from maize/corn, without peanuts3.7 mg31%
  8. 8Salty snacks, crackers, reduced fat3.2 mg27%

milk and milk products186 foods measured

  1. 1Plant-based cheese, with cashew, prepacked3.79 mg32%
  2. 2Milk, 1,2% fat, multi-vitamin fortified, UHT2.02 mg17%
  3. 3Soy dessert, w almonds, prepacked1.64 mg14%
  4. 4Plant-based spread-cheese type, with soybean, prepacked1.6 mg13%
  5. 5Feta-type cheese from cow's milk, in oil and spices1.31 mg11%
  6. 6Caramelized custard cream (crème brûlée), refrigerated1.17 mg10%
  7. 7Crottin cheese, from goat's milk, from raw milk1.05 mg9%
  8. 8Boulette d'Avesnes cheese1 mg8%

ice cream and sorbet15 foods measured

  1. 1Iced nougat3.18 mg27%
  2. 2Ice cream on stick, with chocolate coating2.36 mg20%
  3. 3Ice cream, chocolate coated1.5 mg13%
  4. 4Peach melba (with vanilla ice cream and raspberry sauce)1.26 mg11%
  5. 5Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce1.2 mg10%
  6. 6Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)1.19 mg10%
  7. 7Ice cream or sorbet or ice pop, flavoured (average)1.05 mg9%
  8. 8Ice cream, cone (normal size)0.77 mg6%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.