For education only, not medical advice. Ask your doctor before you change your diet or any medication.

Vitamin E in Plant Based Foods

1,911 plant foods ranked by Vitamin E per 100 g. Search a food, pick a food group or keep whole foods only.

  • 1,911 plant foods with vitamin E data
  • Source: USDA FoodData Central
  • Units: mg vitamin E per 100 g
  • RDA: 15 mg/day (adults)

Top 50 of 446 whole foods (1,911 with the switch off), per 100 g unless marked.

# Group
1 Seeds, sunflower seed kernels, dried Seeds 35.17
2 Spices, pepper, red or cayenne Spices and Herbs 29.83
3 Spices, paprika Spices and Herbs 29.1
4 Seeds, sunflower seed kernels from shell, dry roasted, with salt added Seeds 26.1
5 Seeds, sunflower seed kernels, dry roasted, with salt added Seeds 26.1
6 Seeds, sunflower seed kernels, dry roasted, without salt Seeds 26.1
7 Nuts, almonds Nuts 25.63
8 Nuts, almonds, dry roasted, with salt added Nuts 23.9
9 Nuts, almonds, dry roasted, without salt added Nuts 23.9
10 Nuts, almonds, blanched Nuts 23.75
11 Seeds, sunflower seed kernels, dry roasted, with salt added Seeds 19.6
12 Nuts, almonds, dry roasted, with salt added Nuts 19
13 Spices, oregano, dried Spices and Herbs 18.26
14 Nuts, hazelnuts or filberts, blanched Nuts 17.5
15 Nuts, hazelnuts or filberts, dry roasted, without salt added Nuts 15.28
16 Nuts, hazelnuts or filberts Nuts 15.03
17 Nuts, almond paste Nuts 13.54
18 Nuts, mixed nuts, dry roasted, with peanuts, with salt added Nuts 10.94
19 Spices, basil, dried Spices and Herbs 10.7
20 Nuts, pine nuts, dried Nuts 9.33
21 Spices, parsley, dried Spices and Herbs 8.96
22 Spices, cloves, ground Spices and Herbs 8.82
23 Peanuts, all types, raw Legumes 8.33
24 Spices, sage, ground Spices and Herbs 7.48
25 Spices, thyme, dried Spices and Herbs 7.48
26 Peanuts, virginia, raw Legumes 6.56
27 Nuts, mixed nuts, dry roasted, with peanuts, without salt added Nuts 6.13
28 Nuts, brazilnuts, dried, unblanched Nuts 5.65
29 Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend Nuts 5.65
30 Carrot, dehydrated Vegetable Products 5.45
31 Vitasoy USA Nasoya, Lite Silken Tofu Legume Products 5.26
32 Vitasoy USA, Nasoya Lite Firm Tofu Legume Products 5.22
33 Spices, mustard seed, ground Spices and Herbs 5.07
34 Seaweed, agar, dried Vegetable Products 5
35 Seaweed, spirulina, dried Vegetable Products 5
36 Peanuts, all types, dry-roasted, without salt Legumes 4.93
37 Peanuts, all types, dry-roasted, with salt Legumes 4.93
38 Rice bran, crude Grains 4.92
39 Spices, turmeric, ground Spices and Herbs 4.43
40 Apricots, dried, sulfured, uncooked Fruits 4.33
41 Peppers, sweet, red, freeze-dried Vegetable Products 4
42 Olives, green, Manzanilla, stuffed with pimiento Fruits 3.78
43 Peppers, jalapeno, raw Vegetables 3.58
44 Vegetarian fillets Legumes 3.45
45 Dandelion greens, raw Vegetables 3.44
46 Spices, cumin seed Spices and Herbs 3.33
47 Peppers, hot chile, sun-dried Vegetable Products 3.14
48 Peppers, sweet, red, sauteed Vegetables 3.09
49 Luncheon slices, meatless Legumes 3
50 Taro, cooked, without salt Vegetables 2.93

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Everyday foods rich in Vitamin E

Whole foods with their own page, per 100 g; spices and dried herbs left out.

Good to know

Selenium synergy tip

Vitamin E and selenium work as a synergistic antioxidant team. Selenium is part of glutathione peroxidase, which handles water-soluble oxidative stress, while vitamin E handles fat-soluble membrane protection. Including both in every meal creates a comprehensive antioxidant defence system. See the Selenium Ranking Tool for plant based selenium sources.

Questions

How much vitamin E do I need per day?

The RDA is 15 mg/day for adults (both women and men). One ounce (~28g) of almonds provides about 7 mg; sunflower seeds provide roughly 8.4 mg per ounce. A plant based diet rich in nuts, seeds, and vegetable oils easily provides the full RDA. Most people on a varied whole-foods diet need not supplement.

What is the difference between alpha-tocopherol and other tocopherol forms?

Alpha-tocopherol is the primary biologically active form of vitamin E in humans — the form used by the body and the one reflected in RDA guidelines. Other tocopherols (beta, gamma, delta) have lower bioavailability. Gamma-tocopherol, found in walnuts and sesame seeds, has emerging research support but is not counted in RDA calculations. The USDA FoodData Central database reports primarily alpha-tocopherol content.

Can a plant based diet provide enough vitamin E?

Yes — a plant based diet easily provides adequate vitamin E when it includes nuts, seeds, and vegetable oils. Just one ounce of almonds (~28g) delivers roughly 50% of the RDA; a tablespoon of sunflower oil or a handful of sunflower seeds exceeds the full RDA. Plant sources are in fact the primary dietary source of vitamin E worldwide; animal products contain minimal amounts.

Is vitamin E destroyed by cooking or processing?

Vitamin E is relatively stable during normal cooking but can degrade during high-heat frying, prolonged storage, or exposure to light and oxygen. Cold-pressed oils retain more vitamin E than refined oils. Roasting nuts and seeds has minimal impact on vitamin E content. The best approach is to consume a mix: some raw (nuts, seeds, avocado) alongside lightly cooked foods with vegetable oils.

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