Sources:

 

The main dietary sources of Vitamin E are vegetable oils, nuts and nut oils seeds and green leafy vegetables. Other good sources of vitamin E are egg yolk, margarine, Parmesan, Cheddar, chickpeas, soya beans, wheat germ, oatmeal, avocados, olives, carrots, parsnips, red peppers, sweet potatoes, tomatoes, sweet corn and watercress. 

 

 

 

 

 

 

 

Table of Food Sources

Food

International Units

%DV*

Wheat germ oil, 1 Tb

26.2

90

Almonds, dry roasted, 1 oz

7.5

25

Safflower oil, 1 TB

4.7

15

Corn oil, 1 TB

2.9

10

Soybean oil, 1 TB

2.5

8

Turnip greens, frozen, boiled, 1/2 c

2.4

8

Mango, raw, without refuse,1 fruit

2.3

8

Peanuts, dry roasted, 1 oz

2.1

8

Mixed nuts w/ peanuts, oil roasted, 1 oz

1.7

6

Mayonnaise, made w/ soybean oil, 1 TB

1.6

6

Broccoli, frozen, chopped, boiled, 1/2 c

1.5

6

Dandelion greens, boiled, 1/2 c

1.3

4

Pistachio nuts, dry roasted, 1 oz

1.2

4

Spinach, frozen, boiled, 1/2 c

0.85

2

Kiwi, 1 medium fruit

0.85

2

* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin E is 30 International Units (or 20 mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV will contribute to a healthful diet.

 

 

This Fact Sheet was developed by the Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, National Institutes of Health (NIH), Bethesda, MD, in conjunction with the Office of Dietary Supplements (ODS) in the Office of the Director of NIH.