Foods highest in Vitamin E
Vitamin E is a fat-soluble antioxidant that protects your cell membranes.
Below are the whole foods with the most vitamin e per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What vitamin e does
Vitamin E is a fat-soluble antioxidant that protects your cell membranes.
Deficiency is uncommon; it rides along with nuts, seeds and vegetable oils.
How much you need
The Daily Value used on food labels is 15 mg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in vitamin e (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Oil, wheat germ | 149 mg | 996% |
| Oil, sunflower | 68 mg | 457% |
| Oil, hazelnut | 47 mg | 315% |
| Oil, safflower | 46 mg | 306% |
| Oil, industrial, mid-oleic, sunflower | 41 mg | 274% |
| Oil, almond | 39 mg | 261% |
| Seeds, sunflower seed kernels, oil roasted, with salt added | 36 mg | 242% |
| Oil, cottonseed, salad or cooking | 35 mg | 235% |
| Oil, rice bran | 32 mg | 215% |
| Oil, grapeseed | 29 mg | 192% |
| Nuts, almonds, oil roasted, lightly salted | 26 mg | 173% |
| Nuts, almond butter, plain, without salt added | 24 mg | 161% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track vitamin e free
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Open Healthy Squirrel and log a food to see your vitamin e for the day.
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