Food Sources of Vitamin E


Dietitians

Information About Vitamin E

  • Vitamin E is a fat soluble vitamin that may improve immune function.
  • Vitamin E is an antioxidant that helps protects cells from damage by free radicals. Free radicals can damage tissues and organs in the body.
  • Vitamin E may play a role in preventing chronic disease such as heart disease and cancer but this is still being studied.
  • Research does not support taking vitamin E supplements for the prevention of chronic disease. Most Canadians can get the vitamin E they need from foods.

How Much Vitamin E Should I Aim For?

Age in Years Aim for an intake of
milligrams (mg) /day**
Stay below
mg/day*
Men and Women
19 and older
15* 1000*
Pregnant Women
19 and older
15* 1000*
Breastfeeding Women
19 and older
15* 1000*

*as alpha-tocopherol
**this amount includes sources of vitamin E from fortified food and supplements

Vitamin E Content of Some Common Foods

Vitamin E is found mainly in foods that contain fat like margarine, vegetable oil, wheat germ, nuts, nut butters, and seeds. The following table shows you foods which are sources of vitamin E.

Food                           Serving size Vitamin E (mg)
Vegetables and Fruits
Spinach, cooked 125 mL (½ cup) 2-4
Dandelion greens, raw 250 mL (1 cup) 2
Tomato sauce, canned 125 mL (½ cup) 2
Swiss chard, cooked 125 mL (½ cup) 2
Turnip greens, cooked 125 mL (½ cup) 2
Pepper, red, cooked 125 mL (½ cup) 2
Avocado ½ fruit 1-4
Grains Products
Cereal, wheat germ, toasted 30 g (¼ cup) 5
Milk and Alternatives This food group contains very little of this nutrient.
Meat and Alternatives
Egg, cooked 2 large 2-3
Fish and Seafood
Eel, cooked 75 g (2 ½ oz) 4
Halibut, cooked 75 g (2 ½ oz) 2
Herring, cooked 75 g (2 ½ oz) 2
Sardines, canned with oil 75 g (2 ½ oz) 2
Tuna, white, canned with oil 75 g (2 ½ oz) 2
Nuts and Seeds
Almonds, unblanched, without shell 60 mL (¼ cup) 9-10
Sunflower seeds, without shell 60 mL (¼ cup) 8-13
Almonds, blanched, without shell 60 mL (¼ cup) 2-9
Almond butter 30 mL (2 Tbsp) 8
Hazelnuts, without shell 60 mL (¼ cup) 5
Peanuts, without shell 60 mL (¼ cup) 3
Peanut butter 30 mL (2 Tbsp) 3
Pine nuts 60 mL (¼ cup) 3
Brazil nuts 60 mL (¼ cup) 2
Meat Alternatives
Meatless (fish sticks, wiener, chicken), cooked 75 g (2 ½ oz) 1-3
Meatless, luncheon slices 75 g (2 ½ oz) 2
Fats and Oils
Vegetable oil, wheat germ 5 mL (1 tsp) 7
Vegetable oil (sunflower, safflower) 5 mL (1 tsp) 2

Source: “Canadian Nutrient File 2010”
www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php
[accessed March 23, 2012]

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