Vitamin E (total)

Acts as an antioxidant and is required to protect cells against oxidative damage from free radicals.

Also, helps maintain healthy skin and eyes, and strengthens the immune system.

Daily Reference Intake: 15mg (Specified by U.S. Food and Drug Administration)

Top Vitamin E (total) rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Fats and oils
Sunflower oil	49.2mg	328%	30g
Palm oil	33.1mg	221%	45g
Cod liver oil	20mg	133%	75g
Corn oil	17.2mg	115%	87g
Soya oil	16.1mg	107%	93g
Ghee (butter)	5.8mg	38%	260g
Olive oil	5.1mg	34%	294g
Nuts and seeds
Sunflower seeds	37.8mg	252%	40g
Almonds (whole kernels)	25.6mg	171%	59g
Hazelnuts (kernel only, raw)	25.0mg	167%	60g
Peanuts (kernel only, plain, unsalted)	10.1mg	67%	149g
Brazil nuts (kernel only)	7.2mg	48%	209g
Peanut butter (smooth)	5.0mg	33%	301g
Pecan nuts (kernel only)	4.3mg	29%	346g
Pistachio nuts (kernel only, roasted and salted)	4.2mg	28%	361g
Walnuts (kernel only)	3.8mg	26%	390g
Tahini paste	2.6mg	17%	584g
Sesame seeds	2.5mg	17%	593g
Soups, sauces and miscellaneous foods
Mayonnaise (standard, retail)	22.1mg	147%	68g
Cereals and cereal products
Wheatgerm	16.2mg	108%	93g
Vegetables
Mushroom (dried)	14.9mg	99%	101g
Aubergine (fried in corn oil)	5.5mg	37%	273g
Tomato puree	5.2mg	35%	287g
Curly kale (boiled in unsalted water)	2.7mg	18%	558g
Fat and Margarine
Baking fat and margarine (75-90% fat, hard block)	12.2mg	81%	123g
Eggs
Omelette (plain, homemade)	5.4mg	36%	279g
Chicken egg yolk (boiled)	4.8mg	32%	314g
Cheese omelette (homemade)	3.7mg	25%	404g
Herbs and spices
Mint (fresh)	5mg	33%	300g
Cumin seeds	3.3mg	22%	450g
Coriander leaves (fresh)	2.5mg	17%	600g
Fish and fish products
Salmon (farmed, flesh only, baked)	3.7mg	25%	405g
Langoustine (boiled)	3.5mg	24%	423g
Salmon (farmed, flesh only, grilled, weighed with bones and skin)	3.4mg	23%	437g
Catfish (flesh only, steamed)	2.8mg	19%	536g
Fruit
Avocado (Fuerte, flesh only)	3.2mg	21%	469g
Blackberries (raw)	2.4mg	16%	633g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%