23 Foods Compared by Vitamin E Content
Last updated: Oct 27, 2026
This page compares vitamin e amounts reported in selected USDA FoodData Central food records. Each table identifies the food preparation and the quantity used for the calculation.
The selection is not an exhaustive ranking of all foods. The order reflects the selected records and displayed quantities; a greater amount of one nutrient does not establish that a food is healthier overall.
Portion amounts and reference percentages are calculations made by this site from the displayed inputs. They are not USDA dietary recommendations, personal intake targets, supplement-dose advice or medical guidance. See About the data and reference values for limitations.
Selected foods compared by vitamin e content
Nutrient values are rounded to the nearest whole unit. See the linked USDA records for precise values.
23. Olives
| Vitamin E per 100 g | Vitamin E per cup (135 g) | Vitamin E per 200 kcal |
|---|---|---|
| 2 mg (11% of reference for male, ages 19–30) | 2 mg (15% of reference for male, ages 19–30) | 3 mg (19% of reference for male, ages 19–30) |
22. Butter
| Vitamin E per 100 g | Vitamin E per stick (113 g) | Vitamin E per 200 kcal |
|---|---|---|
| 2 mg (15% of reference for male, ages 19–30) | 3 mg (17% of reference for male, ages 19–30) | 1 mg (4% of reference for male, ages 19–30) |
21. Quinoa, uncooked
| Vitamin E per 100 g | Vitamin E per cup | Vitamin E per 200 kcal |
|---|---|---|
| 2 mg (16% of reference for male, ages 19–30) | 4 mg (28% of reference for male, ages 19–30) | 1 mg (9% of reference for male, ages 19–30) |
20. Granola
| Vitamin E per 100 g | Vitamin E per cup (110 g) | Vitamin E per 200 kcal |
|---|---|---|
| 3 mg (17% of reference for male, ages 19–30) | 3 mg (19% of reference for male, ages 19–30) | 1 mg (8% of reference for male, ages 19–30) |
19. Avocados
| Vitamin E per 100 g | Vitamin E per cup, pureed | Vitamin E per 200 kcal |
|---|---|---|
| 3 mg (18% of reference for male, ages 19–30) | 6 mg (41% of reference for male, ages 19–30) | 4 mg (30% of reference for male, ages 19–30) |
18. Ghee, clarified butter
| Vitamin E per 100 g | Vitamin E per tbsp (14 g) | Vitamin E per 200 kcal |
|---|---|---|
| 3 mg (19% of reference for male, ages 19–30) | 0 mg (3% of reference for male, ages 19–30) | 1 mg (4% of reference for male, ages 19–30) |
17. Turnip greens
| Vitamin E per 100 g | Vitamin E per cup | Vitamin E per 200 kcal |
|---|---|---|
| 3 mg (19% of reference for male, ages 19–30) | 2 mg (10% of reference for male, ages 19–30) | 18 mg (119% of reference for male, ages 19–30) |
16. Mayonnaise
| Vitamin E per 100 g | Vitamin E per cup (220 g) | Vitamin E per 200 kcal |
|---|---|---|
| 3 mg (22% of reference for male, ages 19–30) | 7 mg (48% of reference for male, ages 19–30) | 1 mg (6% of reference for male, ages 19–30) |
15. Anchovy, canned
| Vitamin E per 100 g | Vitamin E per 1 can (2 oz) (45 g) | Vitamin E per 200 kcal |
|---|---|---|
| 3 mg (22% of reference for male, ages 19–30) | 2 mg (10% of reference for male, ages 19–30) | 3 mg (21% of reference for male, ages 19–30) |
14. Spinach, boiled
| Vitamin E per 100 g | Vitamin E per cup (190 g) | Vitamin E per 200 kcal |
|---|---|---|
| 4 mg (24% of reference for male, ages 19–30) | 7 mg (45% of reference for male, ages 19–30) | 21 mg (139% of reference for male, ages 19–30) |
13. Salmon, raw
| Vitamin E per 100 g | Vitamin E per fillet (396 g) | Vitamin E per 200 kcal |
|---|---|---|
| 4 mg (24% of reference for male, ages 19–30) | 14 mg (94% of reference for male, ages 19–30) | 3 mg (23% of reference for male, ages 19–30) |
12. Brazil nuts
| Vitamin E per 100 g | Vitamin E per nut (5 g) | Vitamin E per 200 kcal |
|---|---|---|
| 6 mg (38% of reference for male, ages 19–30) | 0 mg (2% of reference for male, ages 19–30) | 2 mg (11% of reference for male, ages 19–30) |
11. Egg yolk, cooked
| Vitamin E per 100 g | Vitamin E per 1 cooked egg yolk (20 g) | Vitamin E per 200 kcal |
|---|---|---|
| 6 mg (41% of reference for male, ages 19–30) | 1 mg (8% of reference for male, ages 19–30) | 3 mg (23% of reference for male, ages 19–30) |
10. Peanuts
| Vitamin E per 100 g | Vitamin E per cup | Vitamin E per 200 kcal |
|---|---|---|
| 8 mg (56% of reference for male, ages 19–30) | 12 mg (81% of reference for male, ages 19–30) | 3 mg (19% of reference for male, ages 19–30) |
9. Peanut butter
| Vitamin E per 100 g | Vitamin E per tbsp (16 g) | Vitamin E per 200 kcal |
|---|---|---|
| 9 mg (61% of reference for male, ages 19–30) | 1 mg (10% of reference for male, ages 19–30) | 3 mg (20% of reference for male, ages 19–30) |
8. Sweet potato chips
| Vitamin E per 100 g | Vitamin E per 1 medium-sized bag (57 g) | Vitamin E per 200 kcal |
|---|---|---|
| 10 mg (65% of reference for male, ages 19–30) | 6 mg (37% of reference for male, ages 19–30) | 4 mg (25% of reference for male, ages 19–30) |
7. Olive oil
| Vitamin E per 100 g | Vitamin E per tbsp (14 g) | Vitamin E per 200 kcal |
|---|---|---|
| 21 mg (139% of reference for male, ages 19–30) | 3 mg (20% of reference for male, ages 19–30) | 5 mg (31% of reference for male, ages 19–30) |
6. Almonds
| Vitamin E per 100 g | Vitamin E per cup (141 g) | Vitamin E per 200 kcal |
|---|---|---|
| 24 mg (159% of reference for male, ages 19–30) | 34 mg (224% of reference for male, ages 19–30) | 8 mg (52% of reference for male, ages 19–30) |
5. Sunflower seeds
| Vitamin E per 100 g | Vitamin E per cup | Vitamin E per 200 kcal |
|---|---|---|
| 35 mg (234% of reference for male, ages 19–30) | 49 mg (328% of reference for male, ages 19–30) | 12 mg (80% of reference for male, ages 19–30) |
4. Almond oil
| Vitamin E per 100 g | Vitamin E per tbsp (14 g) | Vitamin E per 200 kcal |
|---|---|---|
| 39 mg (261% of reference for male, ages 19–30) | 5 mg (37% of reference for male, ages 19–30) | 9 mg (59% of reference for male, ages 19–30) |
3. Hazelnut oil
| Vitamin E per 100 g | Vitamin E per tbsp | Vitamin E per 200 kcal |
|---|---|---|
| 47 mg (315% of reference for male, ages 19–30) | 7 mg (44% of reference for male, ages 19–30) | 11 mg (73% of reference for male, ages 19–30) |
2. Sunflower oil
| Vitamin E per 100 g | Vitamin E per tbsp (14 g) | Vitamin E per 200 kcal |
|---|---|---|
| 69 mg (457% of reference for male, ages 19–30) | 10 mg (64% of reference for male, ages 19–30) | 15 mg (101% of reference for male, ages 19–30) |
1. Wheat germ oil
| Vitamin E per 100 g | Vitamin E per tbsp | Vitamin E per 200 kcal |
|---|---|---|
| 149 mg (996% of reference for male, ages 19–30) | 21 mg (139% of reference for male, ages 19–30) | 34 mg (229% of reference for male, ages 19–30) |
How do these foods compare to each other?
Below is the amount of the nutrient for each food item.
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