Vitamin E in foods (table)

These tables are adopted by the average daily need for vitamin E is 10 mg. Column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for vitamin E (tocopherol).

---

FOODS HIGH IN VITAMIN E:

Product name	The content of vitamin E in 100g	The percentage of daily requirement
Sunflower oil	44 mg	440%
Sunflower seeds (sunflower seeds)	31.2 mg	312%
Mayonnaise “Provansal”	30 mg	300%
Almonds	24.6 mg	246%
Hazelnuts	21 mg	210%
Margarine butter	20 mg	200%
Peanut oil	16.7 mg	167%
Olive oil	12.1 mg	121%
Wheat bran	10.4 mg	104%
Peanuts	10.1 mg	101%
Pine nuts	9.3 mg	93%
Oil mustard	9.2 mg	92%
White mushrooms, dried	7.4 mg	74%
Cashews	5.7 mg	57%
Dried apricots	5.5 mg	55%
Peach dried	5.5 mg	55%
Apricots	5.5 mg	55%
Sea buckthorn	5 mg	50%
Acne	5 mg	50%
Waffles	4.7 mg	47%
Books	4 mg	40%
Caviar black granular	4 mg	40%
Sugar cookies	3.5 mg	35%
Dandelion leaves (greens)	3.4 mg	34%
Wheat (grain, hard grade)	3.4 mg	34%
Flour Wallpaper	3.3 mg	33%
Wheat flour 2nd grade	3.2 mg	32%
Caviar red caviar	3 mg	30%
Wheat (grain, soft variety)	3 mg	30%
Rye (grain)	2.8 mg	28%
Pistachios	2.8 mg	28%
Walnut	2.6 mg	26%
Cilantro (green)	2.5 mg	25%
Spinach (greens)	2.5 mg	25%
Candy	2.3 mg	23%
Sesame	2.3 mg	23%
Squid	2.2 mg	22%
Rye flour wholemeal	2.2 mg	22%
Linseed oil	2.1 mg	21%
Sturgeon	2.1 mg	21%
Egg powder	2.1 mg	21%
Egg yolk	2 mg	20%
Pollock ROE	2 mg	20%
Sorrel (greens)	2 mg	20%

See full product list

The content of vitamin E in nuts and seeds:

Product name	The content of vitamin E in 100g	The percentage of daily requirement
Peanuts	10.1 mg	101%
Walnut	2.6 mg	26%
Pine nuts	9.3 mg	93%
Cashews	5.7 mg	57%
Sesame	2.3 mg	23%
Almonds	24.6 mg	246%
Sunflower seeds (sunflower seeds)	31.2 mg	312%
Pistachios	2.8 mg	28%
Hazelnuts	21 mg	210%

The content of vitamin E in cereals, cereal products and pulses:

Product name	The content of vitamin E in 100g	The percentage of daily requirement
Peas (shelled)	0.5 mg	5%
Green peas (fresh)	0.2 mg	2%
Buckwheat (grain)	0.8 mg	8%
Buckwheat (groats)	0.6 mg	6%
Buckwheat (unground)	0.8 mg	8%
Corn grits	0.7 mg	7%
Semolina	1.5 mg	15%
Eyeglasses	1.7 mg	17%
Pearl barley	1.1 mg	11%
Wheat groats	1.7 mg	17%
Groats hulled millet (polished)	0.3 mg	3%
Rice	0.4 mg	4%
Barley groats	1.5 mg	15%
Sweet corn	0.1 mg	1%
Macaroni from a flour of 1 grade	1.8 mg	18%
Pasta from flour V/s	1.5 mg	15%
Buckwheat flour	0.3 mg	3%
Corn flour	0.6 mg	6%
Oat flour	1.5 mg	15%
Oat flour (oatmeal)	1.6 mg	16%
Wheat flour of 1 grade	1.8 mg	18%
Wheat flour 2nd grade	3.2 mg	32%
The flour	1.5 mg	15%
Flour Wallpaper	3.3 mg	33%
Flour rye	1.9 mg	19%
Rye flour wholemeal	2.2 mg	22%
Flour rye seeded	1.1 mg	11%
Rice flour	0.3 mg	3%
Oats (grain)	1.4 mg	14%
Oat bran	1 mg	10%
Wheat bran	10.4 mg	104%
Wheat (grain, soft variety)	3 mg	30%
Wheat (grain, hard grade)	3.4 mg	34%
Rice (grain)	0.8 mg	8%
Rye (grain)	2.8 mg	28%
Soybean (grain)	1.9 mg	19%
Beans (grain)	0.6 mg	6%
Beans (legumes)	0.3 mg	3%
Oat flakes “Hercules”	1.6 mg	16%
Lentils (grain)	0.5 mg	5%
Barley (grain)	1.7 mg	17%

The content of vitamin E in dairy products:

Product name	The content of vitamin E in 100g	The percentage of daily requirement
Cheese (from cow’s milk)	0.3 mg	3%
Yogurt 6%	0.2 mg	2%
Yogurt 6% sweet	0.2 mg	2%
Koumiss (from Mare’s milk)	0.1 mg	1%
The mass of curd is 16.5% fat	0.1 mg	1%
Milk 3,5%	0.1 mg	1%
Goat milk	0.1 mg	1%
Condensed milk with sugar 5%	0.1 mg	1%
Condensed milk with sugar 8,5%	0.2 mg	2%
Dry milk 15%	0.3 mg	3%
Milk powder 25%	0.4 mg	4%
Ice cream	0.4 mg	4%
Ice cream sundae	0.3 mg	3%
Ryazhenka 4%	0.1 mg	1%
Fermented baked milk 6%	0.2 mg	2%
Cream 10%	0.3 mg	3%
Cream 20%	0.5 mg	5%
Cream 25%	0.6 mg	6%
35% cream	0.6 mg	6%
Cream 8%	0.2 mg	2%
Condensed cream with sugar 19%	0.3 mg	3%
Cream powder 42%	0.5 mg	5%
Sour cream 10%	0.3 mg	3%
Sour cream 15%	0.3 mg	3%
Sour cream 20%	0.4 mg	4%
Sour cream 25%	0.6 mg	6%
Sour cream 30%	0.6 mg	6%
Cheese “Adygeysky”	0.3 mg	3%
Cheese “Gollandskiy” 45%	0.4 mg	4%
Cheese “Camembert”	0.3 mg	3%
Parmesan Cheese	0.2 mg	2%
Cheese “Poshehonsky” 45%	0.5 mg	5%
Cheese “Roquefort” 50%	0.4 mg	4%
Cheese “Russian” 50%	0.5 mg	5%
Cheese “Suluguni”	0.3 mg	3%
Feta Cheese	0.18 mg	2%
Cheese Cheddar 50%	0.6 mg	6%
Cheese Swiss 50%	0.6 mg	6%
Gouda Cheese	0.24 mg	2%
Cheese “Sausage”	0.4 mg	4%
Cheese “Russian”	0.4 mg	4%
Glazed curds of 27.7% fat	0.5 mg	5%
Cheese 11%	0.2 mg	2%
Cheese 18% (bold)	0.3 mg	3%
Curd 4%	0.1 mg	1%
Curd 5%	0.1 mg	1%
Cottage cheese 9% (bold)	0.2 mg	2%

The content of vitamin E in eggs and egg products:

Product name	The content of vitamin E in 100g	The percentage of daily requirement
Egg yolk	2 mg	20%
Egg powder	2.1 mg	21%
Chicken egg	0.6 mg	6%
Quail egg	0.9 mg	9%

The content of vitamin E in fish and seafood:

Product name	The content of vitamin E in 100g	The percentage of daily requirement
Roach	0.6 mg	6%
Salmon	1.5 mg	15%
Caviar red caviar	3 mg	30%
Pollock ROE	2 mg	20%
Caviar black granular	4 mg	40%
Squid	2.2 mg	22%
Flounder	1 mg	10%
Chum	1.3 mg	13%
Sprat Baltic	0.4 mg	4%
Sprat Caspian	0.5 mg	5%
Shrimp	0.6 mg	6%
Bream	1 mg	10%
Salmon Atlantic (salmon)	1.8 mg	18%
Mussels	0.9 mg	9%
Pollock	0.3 mg	3%
Capelin	1.1 mg	11%
Cod	0.6 mg	6%
Grouper	0.8 mg	8%
Perch river	0.4 mg	4%
Sturgeon	2.1 mg	21%
Halibut	0.6 mg	6%
Haddock	0.3 mg	3%
Cancer river	1.4 mg	14%
Carp	0.5 mg	5%
Herring	0.7 mg	7%
Herring fatty	1.2 mg	12%
Herring lean	0.8 mg	8%
Herring srednebelaya	1.1 mg	11%
Mackerel	1.6 mg	16%
Som	1 mg	10%
Mackerel	0.9 mg	9%
Sudak	1.8 mg	18%
Cod	0.9 mg	9%
Tuna	0.2 mg	2%
Acne	5 mg	50%
Oyster	0.9 mg	9%
Heck	0.4 mg	4%
Pike	0.7 mg	7%

The vitamin E content in meat and meat products:

Product name	The content of vitamin E in 100g	The percentage of daily requirement
Meat (lamb)	0.6 mg	6%
Meat (beef)	0.4 mg	4%
Meat (Turkey)	0.3 mg	3%
Meat (rabbit)	0.5 mg	5%
Meat (chicken)	0.5 mg	5%
Meat (pork fat)	0.4 mg	4%
Meat (pork meat)	0.4 mg	4%
Meat (broiler chickens)	0.3 mg	3%
Beef liver	0.9 mg	9%
Kidney beef	0.7 mg	7%

The content of vitamin E in fruits, dried fruits and berries:

Product name	The content of vitamin E in 100g	The percentage of daily requirement
Apricot	1.1 mg	11%
Quince	0.4 mg	4%
Plum	0.3 mg	3%
Pineapple	0.1 mg	1%
Orange	0.2 mg	2%
Watermelon	0.1 mg	1%
Banana	0.4 mg	4%
Cranberries	1 mg	10%
Grapes	0.4 mg	4%
Cherry	0.3 mg	3%
Blueberries	1.4 mg	14%
Garnet	0.4 mg	4%
Grapefruit	0.3 mg	3%
Pear	0.4 mg	4%
Pear dried	0.4 mg	4%
Melon	0.1 mg	1%
BlackBerry	1.2 mg	12%
Strawberries	0.5 mg	5%
Raisins	0.5 mg	5%
Fresh figs	0.1 mg	1%
Figs dried	0.3 mg	3%
Kiwi	0.3 mg	3%
Cranberry	1 mg	10%
Gooseberry	0.5 mg	5%
Dried apricots	5.5 mg	55%
Lemon	0.2 mg	2%
Raspberry	0.6 mg	6%
Mango	0.9 mg	9%
Mandarin	0.1 mg	1%
Cloudberry	1.5 mg	15%
Nectarine	0.8 mg	8%
Sea buckthorn	5 mg	50%
Papaya	0.3 mg	3%
Peach	1.1 mg	11%
Peach dried	5.5 mg	55%
Rowan red	1.4 mg	14%
Aronia	1.5 mg	15%
Drain	0.6 mg	6%
White currants	0.3 mg	3%
Red currants	0.5 mg	5%
Black currants	0.7 mg	7%
Apricots	5.5 mg	55%
Feijoa	0.2 mg	2%
Dates	0.3 mg	3%
Persimmon	0.5 mg	5%
Cherry	0.3 mg	3%
Blueberries	1.4 mg	14%
Prunes	1.8 mg	18%
Briar	1.7 mg	17%
Apples	0.2 mg	2%
Apples dried	1 mg	10%

The content of vitamin E in the vegetables and herbs:

Product name	The content of vitamin E in 100g	The percentage of daily requirement
Basil (green)	0.8 mg	8%
Eggplant	0.1 mg	1%
Rutabaga	0.1 mg	1%
Ginger (root)	0.3 mg	3%
Zucchini	0.1 mg	1%
Cabbage	0.1 mg	1%
Broccoli	0.8 mg	8%
Brussels sprouts	1 mg	10%
Kohlrabi	0.2 mg	2%
Cabbage, red,	0.1 mg	1%
Cabbage	0.1 mg	1%
Cauliflower	0.2 mg	2%
Potatoes	0.1 mg	1%
Cilantro (green)	2.5 mg	25%
Cress (greens)	0.7 mg	7%
Dandelion leaves (greens)	3.4 mg	34%
Green onions (the pen)	1 mg	10%
Leek	0.8 mg	8%
Onion	0.2 mg	2%
Carrots	0.4 mg	4%
Cucumber	0.1 mg	1%
Parsnip (root)	0.8 mg	8%
Sweet pepper (Bulgarian)	0.7 mg	7%
Parsley (green)	1.8 mg	18%
Parsley (root)	0.1 mg	1%
Tomato (tomato)	0.7 mg	7%
Rhubarb (greens)	0.2 mg	2%
Radishes	0.1 mg	1%
Black radish	0.1 mg	1%
Turnips	0.1 mg	1%
Lettuce (greens)	0.7 mg	7%
Beets	0.1 mg	1%
Celery (green)	0.5 mg	5%
Celery (root)	0.5 mg	5%
Asparagus (green)	0.5 mg	5%
Jerusalem artichoke	0.2 mg	2%
Pumpkin	0.4 mg	4%
Dill (greens)	1.7 mg	17%
Horseradish (root)	0.1 mg	1%
Garlic	0.3 mg	3%
Spinach (greens)	2.5 mg	25%
Sorrel (greens)	2 mg	20%