If you are trying to eat 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 content in mg per 100 g, drawn from the foods in our database.
Dried herbs, spices, garlic and chilli are excluded from this ranking. Per 100 g they top almost every nutrient table — ground turmeric alone would lead on iron, potassium and manganese — but they are eaten a teaspoon at a time, so listing them as a source would be misleading.
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.
Sunflower Seeds — the top-ranked source
| Total Fat | 48.4 g |
|---|---|
| Saturated Fat | 4.46 g |
| Sodium | 0 mg |
| Potassium | 657 mg |
| Total Carbohydrate | 24.5 g |
| Dietary Fiber | 7.22 g |
| Total Sugars | 2.62 g |
| Protein | 18.9 g |
Top 15 Vitamin E foods
- Sunflower Seeds — 35.2 mg per 100g (234% DV). Vitamin E, magnesium, selenium
- Almonds — 25.6 mg per 100g (171% DV). Vitamin E, magnesium, manganese
- Hazelnuts — 15.0 mg per 100g (100% DV). Vitamin E, magnesium, manganese
- Extra Virgin Olive Oil — 14.3 mg per 100g (96% DV). Vitamin E, vitamin K, oleocanthal polyphenols
- Peanut Butter — 5.41 mg per 100g (36% DV). Niacin, vitamin E, magnesium (natural
- Salmon (Atlantic) — 3.55 mg per 100g (24% DV). Omega-3 EPA & DHA, vitamin D, vitamin B12
- Pistachios — 2.86 mg per 100g (19% DV). Vitamin B6, potassium, magnesium
- Rainbow Trout — 2.34 mg per 100g (16% DV). Omega-3 (EPA & DHA), vitamin B12, vitamin D
- Pumpkin Seeds — 2.18 mg per 100g (15% DV). Magnesium, zinc, iron
- Avocado — 2.07 mg per 100g (14% DV). Folate, vitamin K, vitamin E
- 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
- Red Bell Pepper — 1.58 mg per 100g (11% DV). Vitamin C, vitamin A, vitamin B6
- Mackerel — 1.52 mg per 100g (10% DV). Omega-3 (EPA & DHA), vitamin D, vitamin B12
- Butternut Squash — 1.44 mg per 100g (10% DV). Beta-carotene (vitamin A), vitamin C, potassium
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.
