Vitamin E is a fat-soluble antioxidant that protects cell membranes, and it is easiest to absorb from foods that carry some natural fat. Below are the highest-vitamin-E foods per 100g from our database.
Peanut Butter — the top-ranked source
| Total Fat | 49.4 g |
|---|---|
| Saturated Fat | 8.42 g |
| Sodium | 221 mg |
| Potassium | 654 mg |
| Total Carbohydrate | 22.7 g |
| Dietary Fiber | 6.32 g |
| Total Sugars | 9.2 g |
| Protein | 24 g |
If you want a practical starting point for eating more Vitamin E, ranked lists are useful because the best options are often not the most obvious ones. The foods below are ordered by Vitamin E amount per 100g mg drawn from the foods in our database.
Remember: ranking by one nutrient is only one way to choose foods. Pairing matters too. Use the Vitamin E compound page to understand absorption, forms and interactions.
Top 15 Vitamin E foods
- Peanut Butter — 5.41 mg per 100g (36% DV). Niacin, vitamin E, magnesium (natural
- Turmeric — 4.43 mg per 100g (30% DV). Manganese, iron, curcumin
- Rainbow Trout — 2.34 mg per 100g (16% DV). Omega-3 (EPA & DHA), vitamin B12, vitamin D
- Sardines — 2.04 mg per 100g (14% DV). Omega-3, calcium (with bones), vitamin D
- Spinach — 2.03 mg per 100g (14% DV). Vitamin K, folate, iron
- Mackerel — 1.52 mg per 100g (10% DV). Omega-3 (EPA & DHA), vitamin D, vitamin B12
- Kiwifruit — 1.30 mg per 100g (9% DV). Vitamin C, vitamin K, actinidin enzyme
- Blackberries — 1.17 mg per 100g (8% DV). Vitamin C, vitamin K, manganese
- Eggs — 1.05 mg per 100g (7% DV). Choline, vitamin B12, vitamin D
- Pinto Beans — 0.94 mg per 100g (6% DV). Folate, fibre, plant protein
- Broccoli — 0.78 mg per 100g (5% DV). Vitamin C, vitamin K, folate
- Cheddar Cheese — 0.78 mg per 100g (5% DV). Calcium, protein, vitamin B12
- Peach — 0.73 mg per 100g (5% DV). Vitamin C, vitamin A, vitamin E
- Chilli Pepper — 0.69 mg per 100g (5% DV). Vitamin C (exceptionally high), capsaicin, vitamin A
- Carrot — 0.66 mg per 100g (4% DV). Beta-carotene, vitamin K1, biotin
How to actually eat more Vitamin E
A handful of additions usually move the needle more than a full diet reset. Vitamin E is best consumed from whole foods rather than supplements whenever possible. Try adding one new source each week, track how you feel, and build from there rather than forcing every meal to hit a target.
For broader context, see our Skin Health hub and the Vitamin E compound page.
Common questions
How much Vitamin E do I need a day? Needs differ by age, sex, life stage and health status. The figures here are not prescriptions; use them to compare foods, then apply your own context.
Are supplements better than food sources? Not automatically. Food provides co-factors such as fibre, fat and other micronutrients that help the body use Vitamin E effectively. Supplements are useful for filling confirmed gaps.