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Vitamin E
What foods provide vitamin E?
Vegetable oils, nuts, green leafy vegetables, and fortified cereals are common food sources of vitamin E in the United States (U.S.). Table 1, Selected Food Sources of Vitamin E, suggests many food sources of vitamin E [4]. Food values are listed in alpha-tocopherol equivalents (ATE) to account for the variation in biological activity of the different forms of vitamin E.
Table 1: Selected Food Sources of Vitamin E [4]FOOD Milligrams (mg)
| FOOD | Milligrams (mg) Alpha-tocopherol per serving |
Percent DV* |
|---|---|---|
| Wheat germ oil, 1 tablespoon | 20.3 | 100 |
| Almonds, dry roasted, 1 ounce | 7.4 | 40 |
| Sunflower seed kernels, dry roasted, 1 ounce | 6.0 | 30 |
| Sunflower oil, over 60% linoleic, 1 tablespoon | 5.6 | 30 |
| Safflower oil, over 70% oleic, 1 tablespoon | 4.6 | 25 |
| Hazelnuts, dry roasted, 1 ounce | 4.3 | 20 |
| Peanut butter, smooth style, vitamin and mineral fortified, 2 Tablespoons | 4.2 | 20 |
| Peanuts, dry roasted, 1 oz | 2.2 | 10 |
| Corn oil (salad or vegetable oil), 1 tablespoon | 1.9 | 10 |
| Spinach, frozen, chopped, boiled, ½ cup | 1.6 | 6 |
| Broccoli, frozen, chopped, boiled, ½ cup | 1.2 | 6 |
| Soybean oil, 1 tablespoon | 1.3 | 6 |
| Kiwi, 1 medium fruit without skin | 1.1 | 6 |
| Mango, raw, without refuse, ½ cup sliced | 0.9 | 6 |
| Spinach, raw, 1 cup | 0.6 | 4 |
*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) 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 ATE). Most food labels do not list a food's vitamin E content. The percent DV (%DV) listed on the table indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.
What is the recommended intake for vitamin E?
Who is at risk for vitamin E deficiency?
What are some current issues and controversies about vitamin E?
