Nutrient table

Foods high in vitamin E

Per usual portion, wheat germ oil, cod liver canned and eel raw supply the most vitamin E. Among plant foods, wheat germ oil and sunflower seeds roasted without fat lead. The tables rank 2,920 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 8 mg a day.

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Good to know

Vitamin E is fat-soluble and found mainly in vegetable oils, nuts and seeds. The values are alpha-tocopherol, the form the DGE estimate refers to.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Wheat germ oilOils 15 g 21.3 266% 142
2 Cod liver cannedAnimal oils 75 g 19.9 249% 26.6
3 Eel rawFresh-water fish 150 g 12.0 150% 8.0
4 Sunflower seeds roasted without fatOil seeds 30 g 11.4 142% 38.0
5 Sweet pepper yellow, fried without fat (pan)Vegetables 150 g 9.9 123% 6.6
6 Sunflower oilOils 15 g 8.8 111% 59.0
7 Savoy cabbage fried without fat (pan)Vegetables 180 g 8.5 106% 4.7
8 Sweet almond roasted with fat, saltedNuts 30 g 7.1 89.0% 23.8
9 Spinach deep-frozen, fried without fat (pan)Vegetables 150 g 7.0 87.0% 4.7
10 Hazelnut roasted without fatNuts 30 g 6.8 85.0% 22.7
11 Chinese spinach fried without fat (pan)Vegetables 150 g 6.6 83.0% 4.4
12 Broccoli fried without fat (pan)Vegetables 150 g 6.6 83.0% 4.4
13 Carp poachedFresh-water fish 200 g 6.1 77.0% 3.1
14 Sea buckthorn berry juiceFruit 200 g 6.1 76.0% 3.0
15 Spinach juiceVegetables 200 g 5.9 74.0% 3.0
16 New Zealand spinach boiledVegetables 150 g 5.9 74.0% 4.0
17 Safflower oilOils 15 g 5.8 73.0% 38.7
18 Almond oilOils 15 g 5.5 69.0% 36.5
19 Common cuttlefish grilledMollusks 150 g 5.4 67.0% 3.6
20 Common bream fried without fat (pan)Fresh-water fish 180 g 5.3 66.0% 2.9

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (mg) Portion per portion (mg)
1 Wheat germ oilOils 142 15 g 21.3
2 Sunflower oilOils 59.0 15 g 8.8
3 Safflower oilOils 38.7 15 g 5.8
4 Sunflower seeds roasted without fatOil seeds 38.0 30 g 11.4
5 Almond oilOils 36.5 15 g 5.5
6 Grapeseed oilOils 28.8 15 g 4.3
7 Cod liver cannedAnimal oils 26.6 75 g 19.9
8 Corn oilOils 25.7 15 g 3.9
9 Sweet almond butter (100 % pure)Nuts 24.2 20 g 4.8
10 Sweet almondNuts 23.9 25 g 6.0
11 Hazelnut roasted without fatNuts 22.7 30 g 6.8
12 Hazelnut butter (100 % pure)Nuts 21.1 15 g 3.2
13 Hazelnut oilOils 20.5 15 g 3.1
14 Olive oilOils 20.2 14 g 2.8
15 Rapeseed oil/canola oilOils 19.8 15 g 3.0
16 Plant-based lard substitute, vegetable fat based, veganCondiments 18.2 15 g 2.7
17 Palm fat/palm oil, refinedOils 16.5 15 g 2.5
18 Wheat germCereals and grain (excluding rice) 15.2 15 g 2.3
19 Vegetable deep-frying fatFats 12.3 15 g 1.8
20 Peanut oilOils 12.0 15 g 1.8

Plant foods high in vitamin E

Vegan foods, ranked per portion.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Wheat germ oilOils 15 g 21.3 266% 142
2 Sunflower seeds roasted without fatOil seeds 30 g 11.4 142% 38.0
3 Sweet pepper yellow, fried without fat (pan)Vegetables 150 g 9.9 123% 6.6
4 Sunflower oilOils 15 g 8.8 111% 59.0
5 Savoy cabbage fried without fat (pan)Vegetables 180 g 8.5 106% 4.7
6 Sweet almond roasted with fat, saltedNuts 30 g 7.1 89.0% 23.8
7 Spinach deep-frozen, fried without fat (pan)Vegetables 150 g 7.0 87.0% 4.7
8 Hazelnut roasted without fatNuts 30 g 6.8 85.0% 22.7
9 Chinese spinach fried without fat (pan)Vegetables 150 g 6.6 83.0% 4.4
10 Broccoli fried without fat (pan)Vegetables 150 g 6.6 83.0% 4.4
11 Sea buckthorn berry juiceFruit 200 g 6.1 76.0% 3.0
12 Spinach juiceVegetables 200 g 5.9 74.0% 3.0

Highest nutrient density

Vitamin E per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (mg) per 100 g (mg)
1 New Zealand spinach fried without fat (pan)Vegetables 19.2 4.4
2 Sweet pepper red, boiledVegetables 18.2 4.4
3 Spinach deep-frozen, boiledVegetables 17.1 3.4
4 Turnip tops/greens, fried without fat (pan)Vegetables 15.8 4.3
5 Wheat germ oilOils 15.8 142
6 Chinese spinach rawVegetables 14.8 3.0
7 Rocket rawVegetables 13.6 2.9
8 Tomato pasteCondiments 13.4 10.9
9 Chilli pepper red, boiledVegetables 10.9 4.5
10 Sea buckthorn berry juiceFruit 9.2 3.0
11 Savoy cabbage canned, drainedVegetables 9.1 2.4
12 Broccoli deep-frozen, boiledVegetables 8.6 2.9

By food group

Vegetables and potatoes high in vitamin E

Food Portion per portion (mg) % reference
Sweet pepper yellow, fried without fat (pan)Vegetables 150 g 9.9 123%
Savoy cabbage fried without fat (pan)Vegetables 180 g 8.5 106%
Spinach deep-frozen, fried without fat (pan)Vegetables 150 g 7.0 87.0%
Chinese spinach fried without fat (pan)Vegetables 150 g 6.6 83.0%
Broccoli fried without fat (pan)Vegetables 150 g 6.6 83.0%
Spinach juiceVegetables 200 g 5.9 74.0%
New Zealand spinach boiledVegetables 150 g 5.9 74.0%
Turnip tops/greens, fried without fat (pan)Vegetables 120 g 5.1 64.0%

Fruit high in vitamin E

Food Portion per portion (mg) % reference
Sea buckthorn berry juiceFruit 200 g 6.1 76.0%
Black currant juiceFruit 200 g 3.6 46.0%
Kiwi fruit juiceFruit 200 g 3.5 44.0%
Blackberry driedFruit 35 g 3.1 39.0%
Blackberry juiceFruit 200 g 2.9 36.0%
Rose hip rawFruit 50 g 2.5 31.0%
Blueberry juiceFruit 200 g 2.4 30.0%
Pomelo rawFruit 300 g 2.2 27.0%

Pulses high in vitamin E

Food Portion per portion (mg) % reference
Hummus/chickpea pureeLegumes (mature) 60 g 5.0 62.0%
Chickpea mature, canned, drainedLegumes (mature) 150 g 1.7 21.0%
Soya flour full fatLegumes (mature) 20 g 1.3 16.0%
Lentil matureLegumes (mature) 60 g 1.1 14.0%
Tofu bakedLegumes (mature) 100 g 1.0 13.0%
Silken tofuLegumes (mature) 100 g 0.77 10.0%
Chickpea flourLegumes (mature) 30 g 0.66 8.0%
Lentil flourLegumes (mature) 30 g 0.54 7.0%

Nuts and seeds high in vitamin E

Food Portion per portion (mg) % reference
Sunflower seeds roasted without fatOil seeds 30 g 11.4 142%
Sweet almond roasted with fat, saltedNuts 30 g 7.1 89.0%
Hazelnut roasted without fatNuts 30 g 6.8 85.0%
Sweet almond butter (100 % pure)Nuts 20 g 4.8 60.0%
Hazelnut butter (100 % pure)Nuts 15 g 3.2 40.0%
Peanut roastedNuts 30 g 2.4 30.0%
Pine nut roasted without fatOther seeds 20 g 2.3 28.0%
Pistachio nutNuts 30 g 1.6 20.0%

Oils and fats high in vitamin E

Food Portion per portion (mg) % reference
Wheat germ oilOils 15 g 21.3 266%
Cod liver cannedAnimal oils 75 g 19.9 249%
Sunflower oilOils 15 g 8.8 111%
Safflower oilOils 15 g 5.8 73.0%
Almond oilOils 15 g 5.5 69.0%
Grapeseed oilOils 15 g 4.3 54.0%
Corn oilOils 15 g 3.9 48.0%
Hazelnut oilOils 15 g 3.1 38.0%

Grains, bread and pasta high in vitamin E

Food Portion per portion (mg) % reference
Maize rawCereals and grain (excluding rice) 180 g 2.7 34.0%
Polenta (Maize semolina prepared with water, fat and salt) boiled, bakedCereals and grain (excluding rice) 180 g 2.5 32.0%
Wheat germCereals and grain (excluding rice) 15 g 2.3 28.0%
Fresh pasta egg-free, rawPasta 125 g 1.7 21.0%
Quinoa white, boiledCereals and grain (excluding rice) 170 g 1.5 19.0%
Rye whole grain, boiledCereals and grain (excluding rice) 170 g 1.3 16.0%
Oat whole grain, boiledCereals and grain (excluding rice) 170 g 1.3 16.0%
White bread dumplings boiled, fried without fat (pan)Pasta 220 g 1.2 15.0%

Dairy, cheese and eggs high in vitamin E

Food Portion per portion (mg) % reference
Goose egg rawEggs 160 g 2.0 25.0%
Chicken egg yolk, bakedEggs 20 g 1.2 16.0%
Duck egg rawEggs 80 g 0.98 12.0%
Quark 50 % fat in dry matterCheese 200 g 0.88 11.0%
Soured milk (thick) min. 10 % fatDairy products 200 g 0.62 8.0%
Kefir min. 10 % fatDairy products 200 g 0.52 6.0%
Whipping cream min. 36 % fatDairy products 50 g 0.50 6.0%
Soft cheese min. 70 % fat in dry matterCheese 40 g 0.48 6.0%

Fish and seafood high in vitamin E

Food Portion per portion (mg) % reference
Eel rawFresh-water fish 150 g 12.0 150%
Carp poachedFresh-water fish 200 g 6.1 77.0%
Common cuttlefish grilledMollusks 150 g 5.4 67.0%
Common bream fried without fat (pan)Fresh-water fish 180 g 5.3 66.0%
Tench saltedFresh-water fish 150 g 4.9 61.0%
Whitefishes fried without fat (pan)Fresh-water fish 150 g 4.5 56.0%
Catfish/wolffish, fried without fat (pan)Fresh-water fish 150 g 4.4 55.0%
European catfish saltedFresh-water fish 130 g 4.2 53.0%

Meat and sausages high in vitamin E

Food Portion per portion (mg) % reference
Pork hindshank (hock) grilledPork 450 g 4.1 52.0%
Turkey giblets, fried without fat (pan)Poultry 150 g 3.8 48.0%
Duck meat with skin marinated, rawPoultry 200 g 2.7 34.0%
Goose giblets, fried without fat (pan)Poultry 100 g 2.5 32.0%
Boiling fowl giblets, braised without fatPoultry 80 g 2.1 27.0%
Veal chop (loin) grilledVeal 200 g 1.8 22.0%
Chicken wings, with skin, grilledPoultry 120 g 1.8 22.0%
Sheep foreshank, medium fat, deep-frozen braised without fatLamb 350 g 1.8 22.0%

Offal high in vitamin E

Food Portion per portion (mg) % reference
Chicken heart, fried without fat (pan)Variety meats/giblets 120 g 4.9 61.0%
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 3.6 45.0%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 3.1 39.0%
Pork heart, braised without fatVariety meats/giblets 120 g 2.6 33.0%
Sheep liver, fried without fat (pan)Variety meats/giblets 120 g 1.7 21.0%
Lamb liver, rawVariety meats/giblets 120 g 1.4 18.0%
Beef liver, fried without fat (pan)Variety meats/giblets 150 g 1.4 18.0%
Mutton heart, braised without fatVariety meats/giblets 120 g 1.2 15.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy