The 30 Best Vegan Vitamin E Food [Data]


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.

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:

Food Serving Energy (kcal) Vitamin E (mg)
Sunflower seeds 1/2 cup 409 24.62
Almonds 1/2 cup 313 13.84
Hazelnut 0.5 cup 424 10.15
Swiss chard 10 leafs 91 9.07
Spinach 1 bunch 78 6.9
Pine nuts 0.5 cup 454 6.3
Peanuts 0.5 cup 414 6.08
Brazil nut 0.5 cup 438 3.76
Mango 1 fruit 202 3.02
Avocado 1 avocado 227 2.68
Red bell pepper 1 large 43 2.59
Parsnip 1 cup 100 1.98
Pistachio nuts 0.5 cup 344 1.76
Blackberry 1 cup 62 1.68
Eggplant 1 eggplant 137 1.64
Turnip greens 1 cup 18 1.57
Rapini 5 stalks 21 1.54
Black beans 1 cup 227 1.5
Apricot 1 cup 79 1.47
Rye grain 1 cup 571 1.44
Cranberry 1 cup 46 1.32
Nectarine 1 large 69 1.2
Quinoa 1 cup 222 1.17
Mustard greens 1 cup 15 1.13
Peach 1 medium 58 1.09
Tomato 1 large 33 0.98
Asparagus 4 spears 13 0.9
Leek 1 leek 54 0.82
Strawberry 10 large 86 0.78
Broccoli 1 cup 31 0.71
Pecans 0.5 cup 342 0.69

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 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
Spinach 1 bunch 8.8
Turnip greens 1 cup 8.7
Watercress 10 sprigs 8.3
Mustard greens 1 cup 7.5
Rapini 5 stalks 7.3
Asparagus 4 spears 6.9
Sunflower seeds 1/2 cup 6.02
Red bell pepper 1 large 6.0
Almonds 1/2 cup 4.4
Tomato 1 large 3.0
Cranberry 1 cup 2.9
Blackberry 1 cup 2.7
Hazelnut 0.5 cup 2.4
Broccoli 1 cup 2.3
Parsnip 1 cup 2.0
Celery 1 stalk 1.9
Peach 1 medium 1.9
Kale 2 cup 1.9
Apricot 1 cup 1.9
Green bell pepper 1 large 1.8
Arugula 1 cup 1.8
Seaweed (dried) 1 tbsp 1.8
Nectarine 1 large 1.7
Raspberry 10 berries 1.7
Carrot 1 large 1.6
Leek 1 leek 1.5
Mango 1 fruit 1.5
Peanuts 0.5 cup 1.5
Pine nuts 0.5 cup 1.4
Olive 5 small 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.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.