Vitamin E Foods / Vitamin E Unit Conversions
1 pill of Spring Valley vitamin E contains 180 mg
1 tbsp of wheat germ oil contains 20.3 mg
1/4 cup of sunflower seeds contains about 11.34 mg ATE (6)
1/4 cup of almonds contains 6.03 mg ATE (4)
1 tbsp of hazelnut oil contains 6.4 mg ATE
1/2 of mamey sapote contains 5.9 mg
1 tbsp of sunflower oil contains 5.6 mg
1 tbsp of almond oil contains 5.3 mg
1 oz of wheat germ contains 4.53 mg
One ounce of hazelnuts contains 4.3 mg (4,7)
3 oz of abalone contains 3.4 mg1 oz of hazelnuts contains 4.3 mg
1 cup of spinach contains 3.74 mg ATE
1 cup of swiss chard contains 3.31 mg ATE
1 cup of avocadoes contains 3.11 mg ATE
1/4 cup of peanuts contain 3.04 mg ATE (4)
1 cup of turnip greens contains 2.71 mg ATE
1 cup of asparagus contains 2.70 mg ATE
1 oz of pine nuts contains 2.7 mg
1 cup of beet greens contains 2.61 mg ATE
1 cup of mustard greens contains 2.49 mg ATE
4 oz of shrimp contains 2.49 mg ATE
1 cup of broccoli contains 2.26 mg ATE
1 cup of olives contains 2.22 mg ATE
1 cup of goose meat contains 2.4 mg
1/2 an avocado contains 2.1 mg
1/2 of an Atlantic salmon fillet contains 2.0 mg
2 tsp of chili peppers contains 2.06 mg ATE
1 Rainbow trout fillet contains 2.0 mg
1 tbsp of olive oil contains 1.94 mg ATE
1 medium sweet red bell peppers contains 1.9 mg
1 cup of collard greens contains 1.67 mg ATE
1 oz of brazil nuts contains 1.6 mg
1/2 mang contains 1.5 mg
1 cup of bell peppers contains 1.45 mg ATE
1 cup of cranberries contains 1.20 mg ATE
1 cup of kale contains 1.11 mg ATE
1 cup of raspberries contains 1.07 mg ATE
1 medium kiwifruit contains 1.01 mg ATE
1 cup of turnip greens, raw contains 1.6 mg
1 oz of snails contains 1.4 mg
3 oz of crayfish contains 1.3 mg
1 tbsp of fish roe contains 1.0 mg
3 oz of octopus contains 1.0 mg
3 oz of lobster contains 0.9 mg
1 cup of tomatoes contains 0.97 mg ATE
1 cup of carrots contains 0.81 mg
1 cup of green beans contains 0.56 mg ATE
1 cup of leeks contains 0.52 mg ATE
1 oz of cod, dried contains 0.8 mg
1 oz of pistachios contains 0.8 mg
1 oz of pumpkin seeds contains 0.6 mg
1/2 cup of black currants contains 0.6 mg
1 oz of cranberries, dried contains 0.6 mg
1 oz of pecans contains 0.4 mg
1 oz of cashew nuts contains 0.3 mg
Multi-Grain Cheeries
rice bran oil
palm oil
milk
pumpkin
eggs
sour cream
One cup of cooked butternut squash contains about 2.6 mg (5)
grass fed beef
1 tablespoon contains 13% of RDA corn oil (1, 2)
dried prunes (3)
Resources
- https://www.healthline.com/nutrition/corn-oil#nutrition
- https://www.healthline.com/nutrition/corn-oil
3. https://healthfully.com/271210-foods-to-help-prevent-cataracts.html
4. https://www.livestrong.com/article/304838-diet-for-a-retinal-tear/
5. ChatGPT 4, 7/1/23 “What the are the top 10 foods that contain vitamin e?”
6. https://www.sunflowernsa.com/uploads/14/nusun_factsheet_vol_1.4.pdf
7. ChatGPT 4, 7/1/23 “How much vitamin E does 1/4 cup of hazelnuts contain?”
