About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Vitamin E (alpha-TE). This is a research tool — nothing here constitutes medical advice.

About Vitamin E (alpha-TE)

Micronutrient

Vitamin E is a family of fat-soluble antioxidants; alpha-tocopherol is the most biologically active form. It protects cell membranes from oxidative damage, supports immune function, and has anti-inflammatory properties. Plant oils, nuts, seeds, and wheatgerm are the richest sources — making it readily available on plant-based diets.

⚠️ Too little

Rare from diet alone; occurs mainly in conditions of fat malabsorption (e.g. cystic fibrosis, Crohn's disease). Symptoms include peripheral neuropathy, muscle weakness, and impaired immune function.

🚫 Too much

High-dose supplements (above ~400 IU/day) may impair blood clotting, particularly in people taking anticoagulants. From food sources, toxicity is not known to occur. EU upper limit is 300 mg/day from supplements.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
12 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
133 mg
Oil, wheatgerm
= 1108% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Vitamin E (alpha-TE)

491 foods with recorded data, ranked highest first. Showing 1–100 of 491. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Oil, wheatgerm 133 mg 200%
★ Oil, sunflower 48.7 mg 200%
★ Oil, cottonseed 38.9 mg 200%
4 Oil, safflower 38.7 mg 200%
5 Sunflower seeds, toasted 38.5 mg 200%
6 Sunflower seeds 37.2 mg 200%
7 Oil, palm 25.6 mg 200%
8 Almonds (raw) 25.5 mg 200%
9 Hazelnuts (raw) 24.2 mg 200%
10 Almonds, flaked and ground 23.8 mg 198%
11 Almonds, toasted 23.7 mg 198%
12 Seeds, sunflower seed kernels, dry roasted, with salt added 19.6 mg 163%
13 Nuts, almonds, dry roasted, with salt added 19 mg 158%
14 Oil, vegetable, average 18.4 mg 153%
15 Oil, rapeseed 18.4 mg 153%
16 Almond butter, creamy 16.7 mg 139%
17 Spinach, dried 14.9 mg 124%
18 Mushroom, dried 14.9 mg 124%
19 Wheatgerm 13.4 mg 112%
20 Oil, peanut (groundnut) 13 mg 108%
21 Nuts, mixed 12.8 mg 107%
22 Pine nuts (raw) 12.5 mg 104%
23 Oil, corn 11.2 mg 93%
24 Potato snacks, pringle-type, fried in vegetable oil 10.8 mg 90%
25 Oil, soya 10.1 mg 84%
26 Almonds, weighed with shells 9.42 mg 79%
27 Dill, dried 9.27 mg 77%
28 Peanuts, kernel only, plain, unsalted 9.21 mg 77%
29 Hazelnuts, kernel only, weighed with shells 9.2 mg 77%
30 Parsley, dried 9.15 mg 76%
31 Aubergine, fried in rapeseed oil 7.03 mg 59%
32 Bread, white, sliced, fried in rapeseed oil 6.8 mg 57%
33 Sev/ganthia, homemade 6.69 mg 56%
34 Peanuts, kernel only, plain, weighed with shells 6.35 mg 53%
35 Brazil nuts (raw) 5.72 mg 48%
36 Courgette, dried 5.55 mg 46%
37 Aubergine, fried in butter 5.5 mg 46%
38 Aubergine, fried in corn oil 5.5 mg 46%
39 Omelette, plain, homemade 5.38 mg 45%
40 Eggs, chicken, yolk, raw 5.21 mg 43%
41 Potato chips, fine cut, frozen, fried in corn oil 5.16 mg 43%
42 Oil, olive 5.1 mg 43%
43 Tomato puree 5.08 mg 42%
44 Mint, fresh 5 mg 42%
45 Peanut butter, smooth 4.7 mg 39%
46 Green Beans 4.53 mg 38%
47 Trail mix 4.25 mg 35%
48 Potato chips, crinkle cut, frozen, fried in corn oil 4.05 mg 34%
49 Olives, green, Manzanilla, stuffed with pimiento 3.78 mg 32%
50 Omelette, cheese, homemade 3.71 mg 31%
51 Apricots, ready-to-eat, semi-dried 3.57 mg 30%
52 Cumin seeds 3.33 mg 28%
53 Potato chips, fine cut, from fast food outlets 3.28 mg 27%
54 Avocado, Fuerte, flesh only 3.2 mg 27%
55 Yorkshire pudding, made with whole milk 3.12 mg 26%
56 Minibreads, toasted, retail 2.93 mg 24%
57 Beans, soya, dried, raw 2.9 mg 24%
58 Beans, chick peas, Kabuli, whole, dried, raw 2.88 mg 24%
59 Beans, chick peas, Kabuli, split, dried, raw 2.88 mg 24%
60 Turnip tops, boiled in unsalted water 2.87 mg 24%
61 Bread, whole-wheat, commercially prepared 2.82 mg 24%
62 Poppy seeds 2.72 mg 23%
63 Cookies, oatmeal, soft, with raisins 2.69 mg 22%
64 Brazil nuts, kernel only, weighed with shells 2.63 mg 22%
65 Curly kale, boiled in unsalted water 2.63 mg 22%
66 Onions, dried, raw 2.54 mg 21%
67 Coriander leaves, fresh 2.5 mg 21%
68 Flour, soya 2.39 mg 20%
69 Avocado, Fuerte, flesh only, weighed with skin and stone 2.27 mg 19%
70 Kiwi fruit, flesh only, raw 2.17 mg 18%
71 Mustard leaves, raw 2.01 mg 17%
72 Butter, salted 2 mg 17%
73 Olives, green, in brine, drained, flesh and skin 1.97 mg 16%
74 Tamarillos, flesh and seeds 1.86 mg 16%
75 Squash, butternut, raw 1.83 mg 15%
76 Rice, pilau, plain, homemade 1.83 mg 15%
77 Omelette, Spanish, homemade 1.8 mg 15%
78 Flour, gram 1.76 mg 15%
79 Avocado, Hass, flesh only 1.74 mg 15%
80 Spinach, mature, raw 1.71 mg 14%
81 Spinach, mature, boiled in unsalted water 1.71 mg 14%
82 Spinach, frozen, boiled in unsalted water 1.71 mg 14%
83 Parsley, fresh 1.7 mg 14%
84 Dill, fresh 1.7 mg 14%
85 Curly kale, raw 1.7 mg 14%
86 Asparagus, grilled 1.66 mg 14%
87 Broccoli, green, raw 1.64 mg 14%
88 Eggs, chicken, whole, boiled 1.63 mg 14%
89 Broccoli, green, boiled in unsalted water 1.62 mg 14%
90 Bread, naan, peshwari naan, takeaway and retail 1.62 mg 14%
91 Broccoli, green, boiled in salted water 1.62 mg 14%
92 Kale, frozen, cooked, boiled, drained, without salt 1.61 mg 13%
93 Broccoli, green, steamed 1.6 mg 13%
94 Asparagus, roasted in rapeseed oil 1.59 mg 13%
95 Olives, green, in brine, drained, flesh and skin, weighed with stones 1.58 mg 13%
96 Kiwi fruit, flesh only, raw, weighed with skin 1.58 mg 13%
97 Sweetcorn, dried 1.57 mg 13%
98 Beans, edamame, frozen, boiled in unsalted water 1.55 mg 13%
99 Macadamia nuts (raw) 1.49 mg 12%
100 Omelette, curried, homemade 1.49 mg 12%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.