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.
I’ve collected a table of the best vegan vitamin E sources, slightly down on the page.
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.
One last thing before we look at the data: how much vitamin E do you need per day?
The RDA for adults is 15 mg per day. That’s a minimum per day, and should be easy to get without special preparation.
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.
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:
- Sunflower seeds
- Swiss chard
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:
- Pine nuts
- Red bell pepper
- Turnip greens
- 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:
|Food||Serving||Energy (kcal)||Vitamin E (mg)|
|Sunflower seeds||1/2 cup||409||24.62|
|Swiss chard||10 leafs||91||9.07|
|Pine nuts||0.5 cup||454||6.3|
|Brazil nut||0.5 cup||438||3.76|
|Red bell pepper||1 large||43||2.59|
|Pistachio nuts||0.5 cup||344||1.76|
|Turnip greens||1 cup||18||1.57|
|Black beans||1 cup||227||1.5|
|Rye grain||1 cup||571||1.44|
|Mustard greens||1 cup||15||1.13|
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 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 on a heavy diet and want to make sure you’re getting enough vitamin E, stick to the top foods here:
|Food||Serving||Vitamin E (mg) per 100 calories|
|Swiss chard||10 leafs||10.0|
|Turnip greens||1 cup||8.7|
|Mustard greens||1 cup||7.5|
|Sunflower seeds||1/2 cup||6.02|
|Red bell pepper||1 large||6.0|
|Green bell pepper||1 large||1.8|
|Seaweed (dried)||1 tbsp||1.8|
|Pine nuts||0.5 cup||1.4|
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.