The 30 Best Vegan Vitamin E Food [Data]

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Refresher/Summary:

  • It’s not hard to get vitamin E as a vegan, very good sources are animal products to begin with.
  • You’ll want to aim for at least 15 mg a day, which you can get in a serving or two of certain foods.
  • The very best foods for vitamin E are sunflower seeds and almonds. Nuts and seeds in general are good vitamin E sources.

Vitamin E is one of the more well-known “antioxidants,” which is a group of vitamins that are known to fight inflammation, heart disease, and even certain types of cancers.

Other than certain types of fish, all the best vitamin E sources are plants, so most people don’t struggle getting enough vitamin E.

I’ve created a few different tables of the best vegan vitamin E sources on this page.

How Much Vitamin E Do You Need?

The RDA for adults is 15 mg per day. That’s a minimum per day, and should be easy to get without special preparation.

With that being said, vitamin E deficiency is very uncommon because it can be found in significant quantities in a variety of foods, as you’ll see shortly.

The Best Overall Plant-Based Vitamin E Sources

Using the USDA’s nutritional database, I collected nutrition data for over 120+ whole, vegan foods.

I’ve broken down the best ones per 100 calories and per serving below on this page, but here we’ll look at the ones that are highest in both categories.

We can do this with a simple bubble chart. Click on it to see a bigger version.

vegan sources of vitamin e bubble chart

I understand it may be hard to see some, but what we’re looking for are the ones in the most upper-right quadrant.

It’s clear that 5 foods are the very best for vitamin E:

  1. Sunflower seeds
  2. Swiss chard
  3. Spinach
  4. Almonds
  5. Hazelnuts

Then there’s a line of plant foods that separate them from that cluster in the lower left-hand corner. These are the second tier of the best vitamin E sources: 

  1. Peanuts
  2. Pine nuts
  3. Red bell pepper
  4. Rapini
  5. Turnip greens
  6. Mustard greens

The Best Vegan Vitamin E Food Sources (Per serving)

If you have trouble eating a high volume of foods, finding sources of vitamin E that have a lot per serving is a good idea.

After sorting my data by the amount of Vitamin E in a typical serving, here’s the top 30 foods:

FoodServingEnergy (kcal)Vitamin E (mg)
Sunflower seeds1/2 cup40924.62
Almonds1/2 cup31313.84
Hazelnut0.5 cup42410.15
Swiss chard10 leafs919.07
Spinach1 bunch786.9
Pine nuts0.5 cup4546.3
Peanuts0.5 cup4146.08
Brazil nut0.5 cup4383.76
Mango1 fruit2023.02
Avocado1 avocado2272.68
Red bell pepper1 large432.59
Parsnip1 cup1001.98
Pistachio nuts0.5 cup3441.76
Blackberry1 cup621.68
Eggplant1 eggplant1371.64
Turnip greens1 cup181.57
Rapini5 stalks211.54
Black beans1 cup2271.5
Apricot1 cup791.47
Rye grain1 cup5711.44
Cranberry1 cup461.32
Nectarine1 large691.2
Quinoa1 cup2221.17
Mustard greens1 cup151.13
Peach1 medium581.09
Tomato1 large330.98
Asparagus4 spears130.9
Leek1 leek540.82
Strawberry10 large860.78
Broccoli1 cup310.71
Pecans0.5 cup3420.69

Nuts in general are amazing for vitamin E. A 1/2 cup of almonds is almost the RDA by itself.

Vegetables like swiss chard and spinach are also high on the list, along with red bell peppers, parsnips, and eggplant.

Like I said earlier, vitamin E can be found in a diverse set of foods. There are multiple grains, beans, and fruits also on this list, covering every main whole food type.

The Best Vegan Vitamin E Sources per 100 Grams

For the table above, I defined a serving by what I felt was reasonable, which isn’t the most scientific way of going about this.

The “standard” way of comparing nutrients in food is to look at the amount per 100 grams, which is what we’ll do now to give you an alternative.

FoodVitamin E (mg) per 100 grams
Sunflower seeds35.17
Almonds25.63
Hazelnut15.04
Pine nuts9.33
Peanuts8.33
Brazil nut5.65
Seaweed (dried)5.00
Pistachio nuts2.86
Turnip greens2.85
Spinach2.03
Mustard greens2.02
Avocado1.97
Swiss chard1.89
Olive1.63
Rapini1.62
Red bell pepper1.58
Asparagus1.50
Parsnip1.49
Pecans1.39
Cranberry1.32
Blackberry1.17
Watercress1.00
Leek0.92
Cashew0.92
Mango0.90
Raspberry0.89
Apricot0.89
Black beans0.87
Rye grain0.85
Hemp seeds0.80

Seeds and nuts still dominate the list, they just have a lot of vitamin E.

The only downside is that they also have a lot of calories. But, you really don’t need to eat much of them to get your RDA, so it shouldn’t be that big of an issue.

The Best Vegan Vitamin E Sources per 100 Calories

I normalized the data I collected by calculating the vitamin E per 100 calories of each food, rather than per serving.

If you’re trying to lose weight but still want to make sure you’re getting enough vitamin E, stick to the top foods here:

FoodServingVitamin E (mg) per 100 calories
Swiss chard10 leafs10.0
Spinach1 bunch8.8
Turnip greens1 cup8.7
Watercress10 sprigs8.3
Mustard greens1 cup7.5
Rapini5 stalks7.3
Asparagus4 spears6.9
Sunflower seeds1/2 cup6.02
Red bell pepper1 large6.0
Almonds1/2 cup4.4
Tomato1 large3.0
Cranberry1 cup2.9
Blackberry1 cup2.7
Hazelnut0.5 cup2.4
Broccoli1 cup2.3
Parsnip1 cup2.0
Celery1 stalk1.9
Peach1 medium1.9
Kale2 cup1.9
Apricot1 cup1.9
Green bell pepper1 large1.8
Arugula1 cup1.8
Seaweed (dried)1 tbsp1.8
Nectarine1 large1.7
Raspberry10 berries1.7
Carrot1 large1.6
Leek1 leek1.5
Mango1 fruit1.5
Peanuts0.5 cup1.5
Pine nuts0.5 cup1.4
Olive5 small1.4

Nuts still appear on the list, but close to the bottom because of how calorie dense they are.

In their place, the vegetables rise up further. All the same vegetables from the first list make an appearance near the top of this one.

To summarize, vitamin E isn’t particularly hard to get on any diet, even a vegan diet. A significant deficiency is rare, but you can avoid any risk (at least from your diet) by including any of the top vegan vitamin E sources I’ve listed in this post.

Vegan Recipes High in Iron

You can certainly eat nuts and seeds by themselves if you’d like, but you can also incorporate them into recipes.

Here are a few good recipes to get you started:

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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