Food Sources of Vitamin E

* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin E is 30 International Units (or 20 mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV will contribute to a healthful diet.

Source:

Clinical Nutrition Service, Warren Grant Magnuson Clinical Center, Office of Dietary Supplements, National Institute of Health

FOOD	International Units (IU)	DV*
Wheat Germ Oil, 1 Tb	26.2	90
Almonds, dry roasted, 1 oz.	7.5	25
Safflower Oil, 1 Tb	4.7	15
Corn Oil, 1 Tb	2.9	10
Soybean Oil, 1 Tb	2.5	8
Turnip greens, frozen, boiled,1/2 cup	2.4	8
Mango, raw, without refuse, 1 fruit	2.3	8
Peanuts, dry roasted, 1oz	2.1	8
Mixed nuts w/ peanuts, oil roasted, 1 oz.	1.7	6
Mayonnaise made w/ soybean oil, 1 Tb	1.6	6
Broccoli, frozen, chopped, boiled, ½ cup	1.5	6
Dandelion greens, boiled, ½ cup	1.3	4
Pistachio nuts, dry roasted, 1 oz.	1.2	4
Spinach, frozen, boiled, ½ cup	0.85	2
Kiwi, 1 medium fruit	0.85	2