Nutrient lists · USDA FNDDS 2021–2023
Foods high in vitamin E
Per serving, the top food in USDA’s FNDDS is Wheat germ oil, with 20.9 mg of vitamin E in 1 tablespoon (14 g), 139% of the Daily Value. Sunflower oil, Yogurt, almond milk and Almond milk, unsweetened come next. It also leads per 100 grams, at 149 mg.
Per serving
Serving size a usual portion
| Food | Serving | Vitamin E | % DV |
|---|---|---|---|
| 1Wheat germ oil | 1 tablespoon · 14 g | 20.9 mg | 139% |
| 2Sunflower oil | 1 tablespoon · 14 g | 9.59 mg | 64% |
| 3Yogurt, almond milk | 1 5.3 oz container · 150 g | 8.28 mg | 55% |
| 4Almond milk, unsweetened | 1 cup · 244 g | 8.1 mg | 54% |
| 5Hazelnuts | 1 package · 50 g | 7.5 mg | 50% |
| 6Sunflower seeds, plain, unsalted | 1 oz, without shell · 28.35 g | 7.4 mg | 49% |
| 7Almonds, unroasted | 1 oz · 28.35 g | 7.26 mg | 48% |
| 8Peanut butter, vitamin and mineral fortified | 1 tablespoon · 16 g | 6.91 mg | 46% |
| 9Safflower oil | 1 tablespoon · 14 g | 6.44 mg | 43% |
| 10Coffee, Latte, decaffeinated, with non-dairy milk, flavored | 1 small · 372 g | 6.25 mg | 42% |
| 11Fish, salmon, fried | 1 small/regular fillet · 140 g | 6.1 mg | 41% |
| 12Cake or cupcake, pumpkin | 1 piece/slice, any size · 200 g | 5.5 mg | 37% |
| 13Almond oil | 1 tablespoon · 14 g | 5.49 mg | 37% |
| 14Oatmeal, regular or quick, made with non-dairy milk, fat added | 1 cup, cooked · 240 g | 5.45 mg | 36% |
| 15Almonds, chocolate covered candy | 1 package, any size · 55 g | 5.43 mg | 36% |
% Daily Value: the share of the FDA’s 15 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Vitamin E | % DV |
|---|---|---|
| 1Wheat germ oil | 149 mg | 993% |
| 2Sunflower oil | 68.5 mg | 457% |
| 3Safflower oil | 46 mg | 307% |
| 4Peanut butter, vitamin and mineral fortified | 43.2 mg | 288% |
| 5Almond oil | 39.2 mg | 261% |
| 6Cottonseed oil | 35.3 mg | 235% |
| 7Sunflower seeds, plain, unsalted | 26.1 mg | 174% |
| 8Almonds, unroasted | 25.6 mg | 171% |
| 9Corn oil | 22.6 mg | 151% |
| 10Margarine, tub | 21.1 mg | 141% |
| 11Butter replacement, liquid | 21.1 mg | 141% |
| 12Olive oil | 20.9 mg | 139% |
| 13Mixed seeds | 19.7 mg | 131% |
| 14Vegetable oil, NFS | 19 mg | 127% |
| 15Canola oil | 17.3 mg | 115% |
% Daily Value: the share of the FDA’s 15 mg a day in 100 g.
About vitamin E in this data
Vitamin E here is alpha-tocopherol, the form the FDA’s Daily Value of 15 mg counts, in milligrams. FNDDS also reports the part added to fortified foods, which Calorie Tape shows as “Vitamin E, added”. Plant oils hold the most per 100 g, with wheat germ oil far ahead; per serving, a spoonful of oil competes with a handful of nuts or seeds.
For what vitamin E does in the body and how much people need, see Vitamin E: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track vitamin E in Calorie Tape
Calorie Tape logs every nutrient a food reports, vitamin E included, and shows which foods your day’s vitamin E came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in omega-3sTop per serving: Fish, salmon, grilled
- Foods high in vitamin ATop per serving: Liver, beef
- Foods high in seleniumTop per serving: Kidney
- Foods high in magnesiumTop per serving: Muffin, oat bran
- Compare the top twoWheat germ oil vs Sunflower oil, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Vitamin E: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.