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Foods richest in Vitamin E (alpha-tocopherol)

Vitamin E is a fat-soluble antioxidant that protects cell membranes from damage. It is found in many foods and is available as a dietary supplement. Vitamin E may help prevent or delay heart disease and certain cancers. It also may help improve immune function and slow the aging process. Some studies show that people who eat foods high in vitamin E are less likely to develop heart disease. Vitamin E may also lower the risk of prostate cancer, colon cancer, and lung cancer. However, more research needs to be done before these benefits can be proven.
Read our fully detailed article about Vitamin E (alpha-tocopherol)
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Vitamin E (alpha-tocopherol) per 100 gr. Vitamin E (alpha-tocopherol) per oz
Oil, wheat germ 149.4 mg 42.4 mg
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 80.46 mg 22.8 mg
Cereals ready-to-eat, KASHI HEART TO HEART, Warm Cinnamon 61 mg 17.3 mg
Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat 60.97 mg 17.3 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 51.92 mg 14.7 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan 51.92 mg 14.7 mg
Cereals ready-to-eat, MALT-O-MEAL, Lightly Frosted Bran Flakes with Strawberries 48.5 mg 13.8 mg
Oil, hazelnut 47.2 mg 13.4 mg
Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry 46.9 mg 13.3 mg
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Raisin Spice, dry 46.9 mg 13.3 mg
List continued below
Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry 46.9 mg 13.3 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 46.35 mg 13.1 mg
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 45 mg 12.8 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 45 mg 12.8 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 45 mg 12.8 mg
Cereals ready-to-eat, KASHI Honey Sunshine 44.22 mg 12.5 mg
Peanut butter, chunky, vitamin and mineral fortified 43.2 mg 12.2 mg
Peanut butter, smooth, vitamin and mineral fortified 43.2 mg 12.2 mg
Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch 42.3 mg 12 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes 41.85 mg 11.9 mg
Oil, sunflower, linoleic (less than 60%) 41.08 mg 11.6 mg
Oil, sunflower, high oleic (70% and over) 41.08 mg 11.6 mg
Oil, sunflower, linoleic, (partially hydrogenated) 41.08 mg 11.6 mg
Oil, industrial, mid-oleic, sunflower 41.08 mg 11.6 mg
Oil, sunflower, linoleic, (approx. 65%) 41.08 mg 11.6 mg
Oil, almond 39.2 mg 11.1 mg
Spices, chili powder 38.14 mg 10.8 mg
Margarine-like spread, BENECOL Light Spread 37.22 mg 10.6 mg
Cereals ready-to-eat, KASHI, HEART TO HEART, Oat Flakes & Blueberry Clusters 36.5 mg 10.3 mg
Seeds, sunflower seed kernels, oil roasted, with salt added 36.33 mg 10.3 mg
Seeds, sunflower seed kernels, oil roasted, without salt 36.33 mg 10.3 mg
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) 35.64 mg 10.1 mg
Oil, cottonseed, salad or cooking 35.3 mg 10 mg
Oil, industrial, cottonseed, fully hydrogenated 35.3 mg 10 mg
Seeds, sunflower seed kernels, dried 35.17 mg 10 mg
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) 34.1 mg 9.7 mg
Oil, safflower, salad or cooking, linoleic, (over 70%) 34.1 mg 9.7 mg
Oil, rice bran 32.3 mg 9.2 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar 30.5 mg 8.6 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar 30.5 mg 8.6 mg
Spices, pepper, red or cayenne 29.83 mg 8.5 mg
Spices, paprika 29.1 mg 8.3 mg
Cereals ready-to-eat, KASHI Berry Blossom 28.81 mg 8.2 mg
Oil, grapeseed 28.8 mg 8.2 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors 27.53 mg 7.8 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal 27 mg 7.7 mg
Cereals ready-to-eat, MALT-O-MEAL, High Fiber Bran Flakes 26.64 mg 7.6 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES 26.64 mg 7.6 mg
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils) 26.63 mg 7.6 mg
Seeds, sunflower seed kernels, dry roasted, with salt added 26.1 mg 7.4 mg
McDONALD'S, NEWMAN'S OWN Creamy Caesar Dressing 26.1 mg 7.4 mg
Seeds, sunflower seed kernels, dry roasted, without salt 26.1 mg 7.4 mg
Seeds, sunflower seed kernels from shell, dry roasted, with salt added 26.1 mg 7.4 mg
Nuts, almonds, oil roasted, with salt added 25.97 mg 7.4 mg
Nuts, almonds, oil roasted, lightly salted 25.97 mg 7.4 mg
Nuts, almonds, oil roasted, without salt added 25.97 mg 7.4 mg
Cereals ready-to-eat, KELLOGG's FIBERPLUS Berry Yogurt Crunch 25.65 mg 7.3 mg
Nuts, almonds 25.63 mg 7.3 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 25.47 mg 7.2 mg
Spices, curry powder 25.24 mg 7.2 mg
Nuts, almonds, oil roasted, with salt added, smoke flavor 25.13 mg 7.1 mg
KASHI, H2H Woven Wheat Cracker, Original 25 mg 7.1 mg
KASHI, H2H Woven Wheat Cracker, Roasted Garlic 25 mg 7.1 mg
Cereals ready-to-eat, KELLOGG'S, SMART START Soy Protein 24.75 mg 7 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR 24.57 mg 7 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar 24.55 mg 7 mg
Cereals ready-to-eat, GENERAL MILLS, HARMONY 24.54 mg 7 mg
Nuts, almond butter, plain, with salt added 24.21 mg 6.9 mg
Nuts, almond butter, plain, without salt added 24.21 mg 6.9 mg
Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors 24 mg 6.8 mg
Nuts, almonds, dry roasted, without salt added 23.9 mg 6.8 mg
Nuts, almonds, dry roasted, with salt added 23.9 mg 6.8 mg
Nuts, almonds, blanched 23.75 mg 6.7 mg
Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 23.64 mg 6.7 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch 23.28 mg 6.6 mg
Seeds, sunflower seed butter, with salt added 22.89 mg 6.5 mg
Seeds, sunflower seed butter, without salt 22.89 mg 6.5 mg
Cereals ready-to-eat, KELLOGG, SMART START Strong Heart, Toasted Oat 22.5 mg 6.4 mg
Cereals ready-to-eat, GENERAL MILLS, Team CHEERIOS 22.5 mg 6.4 mg
Cereals ready-to-eat, KELLOGG, SMART START Strong Heart, Maple Brown Sugar 22.5 mg 6.4 mg
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus 22.11 mg 6.3 mg
Salad dressing, mayonnaise, soybean and safflower oil, with salt 22 mg 6.2 mg
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%) 21.8 mg 6.2 mg
Oil, cooking and salad, ENOVA, 80% diglycerides 21.64 mg 6.1 mg
Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 21.12 mg 6 mg
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D 21.12 mg 6 mg
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt 21.12 mg 6 mg
Margarine-like, vegetable oil spread, 60% fat, tub, with salt 21.12 mg 6 mg
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil 19.34 mg 5.5 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ 19.29 mg 5.5 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 19.29 mg 5.5 mg
Oil, babassu 19.1 mg 5.4 mg
Shortening frying (heavy duty), palm (hydrogenated) 19 mg 5.4 mg
Shortening, confectionery, fractionated palm 19 mg 5.4 mg
Spices, oregano, dried 18.26 mg 5.2 mg
Cereals ready-to-eat, KASHI, KASHI U 18.09 mg 5.1 mg
WORTHINGTON Multigrain Cutlets, canned, unprepared 18.09 mg 5.1 mg
Margarine, regular, hard, safflower and soybean (hydrogenated) 17.8 mg 5 mg
Margarine, regular, hard, safflower and soybean (hydrogenated) and cottonseed (hydrogenated) 17.8 mg 5 mg
Nuts, hazelnuts or filberts, blanched 17.5 mg 5 mg
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