Best 25 Vitamin E Rich Food Sources Chart

Vitamin is an anti-oxidant and soluble in fat. It has lots of health benefits and protects you body from various diseases of the liver, kidney, heart and so on. . It also fights with the free radicals in the body and keeps your skin looking young and glowing. It also protects your skin from the damages caused by sun.

Vitamin e rich foods

Foods rich in Vitamin E are:


Almonds are one of the best natural sources of Vitamin E. you get 26.2 milligrams of Vitamin E from 100 grams of almonds. you may have almonds raw or as almond oil or almond milk.


Avocado is a tasty fruit that is rich in Vitamin E. Half of an avocado contains 2 milligrams of Vitamin E. You may add it to your salad or sandwich and consume it. You can also mash it and have.


Broccoli is also rich in Vitamin E and is one of the healthiest foods you can have. One cup of broccoli provides you 4% of the nutrients that you require daily.

Dried apricots:

Apricots are used as a snack by most people. It is a good source of fibers and Vitamin E. you may also mix it with fruit salads.

Dried herbs:

Dried herbs like oregano and basil are rich in Vitamin E. Having 100 gm of these herbs provides you 7.38 gm of Vitamin E. They are used in pasta sauces and pizzas and also in salads. Thyme, Parsley and cumin are other dried herbs that are rich in Vitamin E.


Having one ounce of hazelnuts is enough to provide the Vitamin E that you need daily. you may have it raw or have hazelnuts milk.


Kale is a good source of Vitamin E, along with other nutrients. Having one cup of boiled kale everyday provides you 6% of the Vitamin E that you need daily.

Kiwi and mango:

Kiwis and mangoes are fruits that are rich in Vitamin E. You may have them as fruits, add them in fruit salads or make fruit smoothie with them.

Mustard greens:

Mustard greens have high nutritional value and are rich in folates, Vitamin E, as well as Vitamin A, C and K. They are best when taken raw with salads although they are tastier when cooked and taken.


Corn oil found in margarine is a good source of Vitamin E. Having one tablespoon of margarine gives you 8 milligrams of Vitamin E. So, when you buy margarine, buy the ones that contain corn oil. You must not have too much of margarine as it is rich in fat and may cause obesity.


Olives are good sources of Vitamin E. you can have it as fruits or use its oil. Olives are also added to salads, pizzas, pastas and so on. You may also have it with bread.

Plant oils:

Plant oils like wheat germ oil, sunflower oil, hempseed oil, coconut and olive oil and cotton seed oil are good sources of Vitamin E. Having 1 tablespoon of wheat germ oil provides you all the Vitamin E that you need daily.

Pine nuts:

By including pine nuts in your salad you get the required amount of Vitamin E that you need. You get 2.6 milligrams of Vitamin E from one ounce of pine nuts. Pine nut oil is also good for your health.


Parsley is a spice and very rich in Vitamin E. This is added to various dishes and salads and consumed. It may be used fresh or dried.


Although papaya is known to be rich in Vitamin C, it is also a rich source of Vitamin E. A fresh papaya provides you 17% of Vitamin E that you need every day. You may have it as it is or add it to other fruits.

Pistachios and peanut butter:

Having pistachios and peanut butter supplies you with good amount of your daily requirement of Vitamin E. Taking pistachios raw is the best way to get the vitamin as the vitamins are removed when roasted.

Red chilli and paprika:

red chilliand paprika are spices and contain Vitamin E and other important anti-oxidants. You get 2.1 mg of Vitamin E from 1 table spoon of these spices.

Raw seeds:

Raw seeds of sunflower, pumpkin and sesame contain abundant quantities of Vitamin E. You may have them in the form of snacks or garnish them on soups or salads. You get 90.5 % of this vitamin from one fourth cup of sunflower seeds.

Red bell peppers:

Vegetables that are red in color, particularly red bell peppers, have abundant Vitamin E. They are also rich in anti-oxidants.

Swiss chard:

Swiss card contains Vitamin E and a number of other essential vitamins. You get 17% of your daily requirement of Vitamin E from it.


Spinach is highly nutritious and a store house of Vitamin E as well as anti-oxidants, folates, calcium and other essential nutrients. Including spinach in your daily diet is an excellent way to stay healthy.

Turnip greens:

Like all other leafy vegetables, turnip green is also a rich source of Vitamin E and other nutrients. Having a cup of turnip greens provides you the necessary Vitamin A, C and E need. It is also rich in folate.

Taro root:

Taro roots cannot be eaten raw. You can cook, boil or add it to bread. You get 2.9 milligrams of Vitamin E from 100 gm of taro root. Many people use it instead of potatoes.


Tomatoes are considered as fruits as well as vegetables and are rich sources of Vitamin E, Vitamin C, iron and fiber. Having a medium sized tomato daily provides you with .7 mg of Vitamin E.


Wheat plant is a good source of Vitamin E. processed wheat does not contain the germ on it and therefore not as good as unprocessed wheat, but sill it supplies you with adequate Vitamin E.

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