Foods Rich in Vitamin E as Recommended by the USDA

All the following food sources provide or equal 10% of RDA for vitamin E for adults, which is 15 mg a-tocopherol [AT] per day.

Vitamin E Food Source, Amount, Preparation Method	AT (mg)	Calories
Fortified ready-to-eat cereals, 1 oz	1.6-12.8	90-107
Sunflower seeds, dry roasted, 1 oz	7.4	165
Almonds, 1 oz	7.3	164
Sunflower oil, high linoleic, 1 Tablespoon	5.6	120
Cottonseed oil, 1 Tablespoon	4.8	120
Safflower oil, high oleic, 1 Tablespoon	4.6	120
Hazelnuts (filberts), 1 oz	4.3	178
Mixed nuts, dry roasted, 1 oz	3.1	168
Turnip greens, frozen, cooked, ½ cup	2.9	24
Tomato paste, ¼ cup	2.8	54
Pine nuts, 1 oz	2.6	191
Peanut butter, 2 Tablespoon	2.5	192
Tomato puree, ½ cup	2.5	48
Tomato sauce, ½ cup	2.5	39
Canola oil, 1 Tablespoon	2.4	124
Wheat germ, toasted, plain, 2 Tablespoon	2.3	54
Peanuts, 1 oz	2.2	166
Avocado, raw, ½ avocado	2.1	161
Carrot juice, canned, ¾ cup	2.1	71
Peanut oil, 1 Tablespoon	2.1	119
Corn oil, 1 Tablespoon	1.9	120
Olive oil, 1 Tablespoon	1.9	119
Spinach, cooked, ½ cup	1.9	21
Dandelion greens, cooked, ½ cup	1.8	18
Sardine, Atlantic, in oil, drained, 3 oz	1.7	177
Blue crab, cooked/canned, 3 oz	1.6	84
Brazil nuts, 1 oz	1.6	186
Herring, Atlantic, pickled, 3 oz	1.5	222