Almonds are one of the best natural sources of vitamin E (tocopherol), providing about 6 milligrams (40% of the Daily Value) per 30-gram serving. But many other foods can also help you meet your daily vitamin E needs.
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- Vitamin E: 20 milligrams (mg), or 135% of the Daily Value (DV)
- Serving size: 1 tablespoon
Wheat germ oil comes from the germ, or core, of the wheat kernel. This is the part of the grain that would grow into a new plant. Wheat germ oil also contains natural antioxidants that may help lower inflammation in your body.
Tip: Wheat germ oil is a finishing oil rather than a cooking oil. It has a low smoke point, and heat can destroy its mild, nutty flavor. Instead of cooking with it, drizzle it over vegetables or pasta, stir it into smoothies, or whisk it into salad dressings. Store it in the refrigerator to preserve its freshness.
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- Vitamin E: 10.1 mg, or 67% of the DV
- Serving size: 1 tablespoon
Sunflower oil is a plant-based oil. It’s high in monounsaturated fats, which can help lower your LDL cholesterol and support heart health—especially when it’s used in place of saturated or trans fats like butter or shortening.
Tip: Sunflower oil has a light flavor and a high smoke point, making it well-suited for sautéing, roasting, and baking. Try brushing it over bread before toasting or using it for sautéing or roasting vegetables.
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- Vitamin E: 6.4 mg, or 43% of the DV.
- Serving size: 1 tablespoon
Hazelnut oil is another plant-based oil that’s rich in monounsaturated fats. Healthier unsaturated fats are often in liquid form at room temperature, while saturated fats are typically solids until heated.
Tip: Hazelnut oil adds a warm, nutty flavor. It’s best to store it in a cool, dark place and use it at low heat or add it at the end of cooking. You can try drizzling it over grain bowls, pasta, or roasted vegetables as a finishing oil; or stirring it into oatmeal, yogurt bowls, or smoothies.
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- Vitamin E: 7.4 mg, or 49% of DV
- Serving size: 1 ounce, or 28 g
Sunflower seeds are packed with protein, fiber, copper, selenium, zinc, and B vitamins, but they are especially known for having a lot of vitamin E.
Tip: Sunflower seeds have a mild, nutty flavor and crunchy texture. You can use them anywhere you’d normally use nuts or seeds: blend them into pesto, hummus, or dips; mix them into homemade granola or trail mix; or sprinkle them on salads, yogurt bowls, oatmeal, or cottage cheese.
Vitamin E is a nutrient your body needs to protect your cells and support your immune system. Daily vitamin E (alpha-tocopherol) needs vary per age as follows:
- Infants: 4-5 mg
- Children younger than 8: 6-7 mg
- Children ages 9-13: 11 mg
- Teens and adults (14+): 15 mg
- During pregnancy: 15 mg
- While breastfeeding: 19 mg
While the following foods do not have more vitamin E than almonds, they can help you reach your daily needs when you eat them regularly.
- Broccoli
- Fortified juices
- Hazelnuts
- Kiwi
- Peanuts or peanut butter
Fortified breakfast cereals may also contain high amounts of vitamin E. For example, some enriched wheat bran flakes provide up to 80.5 milligrams per 100 grams. Check the nutrition label as the amount of vitamin E varies by brand and serving size.
