Since vitamin E supplements may cause a variety of side effects and might increase your risk of prostate cancer it is best to get it from natural sources.¹ Vitamin E is also fat soluble, so we can store it in our liver to use on days when we might not get enough.²

Sources

1. Sunflower seeds

100 g serving:

• 35.17 mg vitamin E
• 8.6 g fiber
  
• 20.78 g protein
• 645 mg potassium
• 325 mg magnesium
• 5 mg zinc

2. Almonds

100 g serving:

• 25.63 mg of vitamin E
• 21.15 g protein
• 12.5 g fiber
• 733 mg potassium
• 270 mg magnesium

3. Peanuts

100 g serving:

• 4.93 mg of vitamin E
• 24.35 g protein
• 8.4 g fiber
• 634 mg potassium
• 14.355 mg niacin

4. Some oils

Tablespoon serviing of the below oils:

• Wheat germ oil: 20.32 mg vitamin E
• Rice bran oil: 4.39 mg vitamin E
• Grapeseed oil: 3.92 mg vitamin E
• Safflower oil: 4.64 mg vitamin E

5. Avocados

100 g serving:

• Vitamin E 2.07 mg.
• Total Fat 15 g
  
• Saturated fat 2.1 g
  
• Polyunsaturated fat 1.8 g
• Monounsaturated fat 10 g
  
• Cholesterol 0 mg
  
• Sodium 7 mg
  
• Potassium 485 mg
  
• Total Carbohydrate 9 g
  
• Dietary fiber 7 g
• Sugar 0.7 g
  

6. Spinach

100 g serving:

• Vitamin E 2.03 mg
• Saturated Fat 0.1g 0 %
• Sodium 79mg 3 %
• Dietary Fiber 2.2g 9 %
• Sugar 0.4g
  
• Protein 2.9g 6 %

7. Swiss chard

100 g serving:

• Vitamin E 1.89 mg
• 6116 IU vitamin A
• 81 mg magnesium
• 30 mg vitamin C
• 1.80 mg iron
• 379 mg potassium
• 1.6 g fiber

8. Butternut squash

100 g serving:

• Vitamin E 1.29 mg
• 11155 IU vitamin A
• 15.1 mg vitamin C
• 3.2 g fiber
• 284 mg of potassium

9. Mango

100 g serving:

• Vitamin E 0.90 mg
• Saturated Fat 0.1g
  
• Sodium 1mg
• Dietary Fiber 1.6g
• Sugar 14g
• Protein 0.8g

10. Farmed (Boo!) Trout

Wild trout actually doesn’t have any vitamin E! I included it here, because I see a lot of lists out there touting trout for vitamin E that makes it confusing. Farmed trout only has vitamin E, because it’s in the food fed to them.

100 g serving of FARMED trout:

• Vitamin E 2.34 mg
• Saturated Fat 1.4g
  
• Cholesterol 59mg
• Sodium 51mg
  
• Protein 20g 4

Reference

1. https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144
2. https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/What-You-Need-to-Know-About-Vitamin-E.aspx
3. https://www.nutritionvalue.org/
4. https://nutritiondata.self.com/
5. https://www.healthline.com/nutrition/foods-high-in-vitamin-e#section2

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