Vitamin E (total)

Acts as an antioxidant and is required to protect cells against oxidative damage from free radicals.

Also, helps maintain healthy skin and eyes, and strengthens the immune system.

Daily Reference Intake: 12mg (Specified by European Food Safety Authority)

Top Vitamin E (total) rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Fats and oils
	Sunflower oil	49.2mg	410%	24g
	Palm oil	33.1mg	276%	36g
	Cod liver oil	20mg	167%	60g
	Corn oil	17.2mg	144%	70g
	Soya oil	16.1mg	134%	75g
	Ghee (butter)	5.8mg	48%	208g
	Olive oil	5.1mg	42%	235g
	Butter (unsalted)	1.9mg	15%	649g
	Nuts and seeds
	Sunflower seeds	37.8mg	315%	32g
	Almonds (whole kernels)	25.6mg	214%	47g
	Hazelnuts (kernel only, raw)	25.0mg	208%	48g
	Peanuts (kernel only, plain, unsalted)	10.1mg	84%	119g
	Brazil nuts (kernel only)	7.2mg	60%	167g
	Peanut butter (smooth)	5.0mg	42%	240g
	Pecan nuts (kernel only)	4.3mg	36%	276g
	Pistachio nuts (kernel only, roasted and salted)	4.2mg	35%	288g
	Walnuts (kernel only)	3.8mg	32%	312g
	Tahini paste	2.6mg	21%	467g
	Sesame seeds	2.5mg	21%	474g
	Soups, sauces and miscellaneous foods
	Mayonnaise (standard, retail)	22.1mg	184%	54g
	Cereals and cereal products
	Wheatgerm	16.2mg	135%	74g
	Rice pilau (plain, homemade)	1.8mg	15%	656g
	Vegetables
	Mushroom (dried)	14.9mg	124%	81g
	Aubergine (fried in corn oil)	5.5mg	46%	218g
	Tomato puree	5.2mg	43%	230g
	Curly kale (boiled in unsalted water)	2.7mg	22%	446g
	Fat and Margarine
	Baking fat and margarine (75-90% fat, hard block)	12.2mg	102%	98g
	Eggs
	Omelette (plain, homemade)	5.4mg	45%	223g
	Chicken egg yolk (boiled)	4.8mg	40%	251g
	Cheese omelette (homemade)	3.7mg	31%	323g
	Herbs and spices
	Mint (fresh)	5mg	42%	240g
	Cumin seeds	3.3mg	28%	360g
	Coriander leaves (fresh)	2.5mg	21%	480g
	Fish and fish products
	Salmon (farmed, flesh only, baked)	3.7mg	31%	324g
	Langoustine (boiled)	3.5mg	30%	338g
	Salmon (farmed, flesh only, grilled, weighed with bones and skin)	3.4mg	29%	350g
	Catfish (flesh only, steamed)	2.8mg	23%	429g
	Crab (white meat, purchased cooked)	2.1mg	18%	566g
	Fruit
	Avocado (Fuerte, flesh only)	3.2mg	27%	375g
	Blackberries (raw)	2.4mg	20%	506g
	Avocado (Hass, flesh only)	2.2mg	18%	548g
	Kiwi fruit (flesh only, raw)	2.2mg	18%	553g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%