Foods high in vitamin E
This list shows the 40 foods with the highest vitamin E content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by vitamin E per 100 g
| # | Food | vitamin E | % NRV | kcal |
|---|---|---|---|---|
| 1 | Wheat germ oil | 142 mg | 1182 % | 900 |
| 2 | Sunflower oil | 59 mg | 492 % | 900 |
| 3 | Safflower oil | 38.7 mg | 323 % | 900 |
| 4 | Sunflower seeds | 37.2 mg | 310 % | 564 |
| 5 | Almond oil | 36.5 mg | 305 % | 900 |
| 6 | Grapeseed oil | 28.8 mg | 240 % | 900 |
| 7 | Corn oil | 25.7 mg | 214 % | 900 |
| 8 | Sweet almond butter (100 % pure) | 24.2 mg | 202 % | 559 |
| 9 | Almonds | 23.9 mg | 199 % | 544 |
| 10 | Hazelnut | 22.2 mg | 185 % | 667 |
| 11 | Remoulade (ready-made product) | 21.4 mg | 178 % | 567 |
| 12 | Hazelnut butter (100 % pure) | 21.1 mg | 176 % | 669 |
| 13 | Hazelnut oil | 20.5 mg | 171 % | 899 |
| 14 | Olive oil | 20.2 mg | 168 % | 899 |
| 15 | Rapeseed oil | 19.8 mg | 165 % | 900 |
| 16 | Potato sticks | 16.5 mg | 138 % | 502 |
| 17 | Chocolate-nut cream | 12 mg | 100 % | 581 |
| 18 | Peanut oil | 12 mg | 100 % | 899 |
| 19 | Pine nut | 11.2 mg | 93 % | 660 |
| 20 | Pesto (green) | 10.9 mg | 91 % | 542 |
| 21 | Tomato paste | 10.9 mg | 91 % | 81 |
| 22 | Soya oil | 9.53 mg | 79 % | 900 |
| 23 | Poppy seed oil | 9.53 mg | 79 % | 900 |
| 24 | Hummus/chickpea puree | 8.27 mg | 69 % | 324 |
| 25 | Chocolate-hazelnut spread | 8.2 mg | 68 % | 530 |
| 26 | Peanut butter (100 % pure) | 8 mg | 67 % | 620 |
| 27 | Trail mix | 8 mg | 67 % | 485 |
| 28 | Eel raw | 8 mg | 67 % | 288 |
| 29 | Margarine for baking | 6.98 mg | 58 % | 717 |
| 30 | Margarine for making puff pastry | 6.98 mg | 58 % | 718 |
| 31 | Peanut butter | 6.8 mg | 57 % | 606 |
| 32 | Marzipan | 6.4 mg | 53 % | 407 |
| 33 | Nuremberg gingerbread | 5.9 mg | 49 % | 409 |
| 34 | Hemp oil | 5.8 mg | 48 % | 900 |
| 35 | Brazil nut | 5.72 mg | 48 % | 704 |
| 36 | Walnut oil | 5.66 mg | 47 % | 899 |
| 37 | Pistachios | 5.2 mg | 43 % | 599 |
| 38 | Chicken egg yolk, raw | 5.16 mg | 43 % | 345 |
| 39 | Rose hip raw | 4.99 mg | 42 % | 111 |
| 40 | Sweet pepper red, boiled | 4.37 mg | 36 % | 24 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most vitamin E?
According to the BLS 4.0, Wheat germ oil leads with 142 mg per 100 grams, followed by Sunflower oil (59 mg) and Safflower oil (38.7 mg).
How much vitamin E per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 12 mg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
More lists
- Foods high in protein
- Foods high in fiber
- Foods high in vitamin D
- Foods high in vitamin C
- Foods high in vitamin B12
- Foods high in vitamin A
- Foods high in vitamin K
- Foods high in folate
- Foods high in calcium
- Foods high in iron
- Foods high in magnesium
- Foods high in potassium
- Foods high in zinc
- Foods high in iodine
- Healthy foods
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