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 101–200 of 491. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Tomato sauce, homemade 1.47 mg 12%
★ Aubergine, flesh and skin, roasted in rapeseed oil 1.46 mg 12%
★ Apples, eating, dried 1.45 mg 12%
4 Pecans (raw) 1.45 mg 12%
5 Sweet potato, baked 1.43 mg 12%
6 Pistachios (raw) 1.43 mg 12%
7 Asparagus, steamed 1.39 mg 12%
8 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 1.37 mg 11%
9 Roulade, spinach 1.36 mg 11%
10 Walnuts (raw) 1.35 mg 11%
11 Kiwifruit, green, raw 1.3 mg 11%
12 Broccoli 1.3 mg 11%
13 Eggs, chicken, whole, raw 1.29 mg 11%
14 Parsnip, boiled in unsalted water 1.23 mg 10%
15 Sweetcorn, baby, stir-fried in rapeseed oil 1.22 mg 10%
16 Aubergine, stuffed with lentils and vegetables 1.21 mg 10%
17 Coconut, desiccated 1.21 mg 10%
18 Avocado, Hass, flesh only, weighed with skin and stone 1.2 mg 10%
19 Asparagus, raw 1.16 mg 10%
20 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 1.13 mg 9%
21 Beans, butter, dried, raw 1.13 mg 9%
22 Beans, chick peas, canned, re-heated, drained 1.13 mg 9%
23 Beans, soya, dried, boiled in unsalted water 1.13 mg 9%
24 Lentils, red, split, dried, raw 1.11 mg 9%
25 Cream, double 1.1 mg 9%
26 Broccoli, purple sprouting, boiled in unsalted water 1.1 mg 9%
27 Squash, butternut, baked 1.08 mg 9%
28 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 1.07 mg 9%
29 Pumpkin, flesh only, raw 1.06 mg 9%
30 Pumpkin, flesh only, boiled in unsalted water 1.06 mg 9%
31 Sweet potato, steamed 1.05 mg 9%
32 Prunes, ready-to-eat, semi-dried 1.05 mg 9%
33 Peas, split, dried, raw 1.04 mg 9%
34 Peas, dried, raw 1.04 mg 9%
35 Blackcurrants, raw 1 mg 8%
36 Cheese, cream 1 mg 8%
37 Parsnip, raw 1 mg 8%
38 Brussels sprouts, raw 1 mg 8%
39 Pepper, capsicum, red, boiled in unsalted water 0.96 mg 8%
40 Tofu, soya bean, steamed 0.95 mg 8%
41 Chestnuts, dried 0.94 mg 8%
42 Mangoes, ripe, flesh only, raw 0.93 mg 8%
43 Prunes, ready-to-eat, semi-dried, weighed with stones 0.9 mg 8%
44 Pepper, capsicum, red, raw 0.89 mg 7%
45 Blueberries 0.88 mg 7%
46 Paratha, homemade 0.86 mg 7%
47 Tomatoes, standard, grilled, flesh and seeds only 0.85 mg 7%
48 Lemons, whole, without pips 0.85 mg 7%
49 Courgette, fried in butter 0.83 mg 7%
50 Tomatoes, cherry, raw 0.81 mg 7%
51 Cheese, Brie, with outer rind removed 0.81 mg 7%
52 Peppers, capsicum, green, raw 0.8 mg 7%
53 Peppers, capsicum, green, boiled in unsalted water 0.8 mg 7%
54 Pistachio nuts, kernel only, roasted and salted, weighed with shells 0.79 mg 7%
55 Sweet potato, flesh only, boiled in unsalted water 0.78 mg 7%
56 Cashew nuts, kernel only, roasted and salted 0.77 mg 6%
57 Pepper, capsicum, yellow, boiled in unsalted water 0.74 mg 6%
58 Pecan nuts, kernel only, weighed with shells 0.71 mg 6%
59 Sultanas 0.7 mg 6%
60 Damsons, flesh and skin, raw 0.7 mg 6%
61 Peanuts, dry roasted, unsalted 0.7 mg 6%
62 Coconut, flesh only, fresh 0.7 mg 6%
63 Carrots, frozen, unprepared 0.69 mg 6%
64 Dates, dried, flesh and skin 0.67 mg 6%
65 Spinach, baby, boiled in unsalted water 0.67 mg 6%
66 Squash, butternut, boiled in unsalted water 0.66 mg 6%
67 Raspberries, raw 0.65 mg 5%
68 Flour, wheat, wholemeal, bread/strong 0.65 mg 5%
69 Damsons, stewed without sugar 0.64 mg 5%
70 Carrots, young, canned in water, re-heated, drained 0.64 mg 5%
71 Flour, wheat, white, self raising 0.63 mg 5%
72 Flour, chapati, brown 0.61 mg 5%
73 Flour, wheat, brown 0.61 mg 5%
74 Nectarines, raw 0.61 mg 5%
75 Plums, yellow, flesh and skin, raw 0.6 mg 5%
76 Plums, Victoria, flesh and skin, raw 0.6 mg 5%
77 Damsons, flesh and skin, raw, weighed with stones 0.6 mg 5%
78 Pepper, capsicum, yellow, raw 0.6 mg 5%
79 Mangoes, ripe, flesh only, raw, weighed with skin and stone 0.59 mg 5%
80 Cheese, goat's, hard 0.58 mg 5%
81 Damsons, stewed without sugar, weighed with stones 0.58 mg 5%
82 Plums, yellow, flesh and skin, raw, weighed with stones 0.58 mg 5%
83 Walnuts, kernel only, weighed with shells 0.58 mg 5%
84 Onion rings, breaded, par fried, frozen, prepared, heated in oven 0.57 mg 5%
85 Plums, Victoria, flesh and skin, raw, weighed with stones 0.56 mg 5%
86 Carrots, young, boiled in unsalted water 0.56 mg 5%
87 Dates, dried, flesh and skin, weighed with stones 0.56 mg 5%
88 Carrots, young, raw 0.56 mg 5%
89 Rice, brown, basmati, raw 0.54 mg 5%
90 Cheese, Cheddar 0.53 mg 4%
91 Cheese, Double Gloucester 0.53 mg 4%
92 Plums, Victoria, stewed without sugar 0.52 mg 4%
93 Plums, average, flesh and skin, stewed without sugar 0.51 mg 4%
94 Peas, mange-tout, boiled in unsalted water 0.5 mg 4%
95 Chia seeds, dried 0.5 mg 4%
96 Oil, coconut 0.5 mg 4%
97 Chestnuts, kernel only, raw 0.5 mg 4%
98 Aubergine, stuffed with rice 0.5 mg 4%
99 Plums, Victoria, stewed without sugar, weighed with stones 0.49 mg 4%
100 Plums, average, flesh and skin, stewed without sugar, weighed with stones 0.48 mg 4%

* 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.