The 14 Best Vegan Vitamin E Sources

Vitamin E is an essential nutrient with a variety of important health benefits. If you’re vegan or follow a plant-based diet, you may not be sure if plant-based foods can provide you with all the vitamin E you need.

Fortunately, you don’t need to consume animal products to get enough of this vitamin.

In this post, I’ll discuss the best vegan vitamin E sources for you to include in your diet. I’ll also discuss the health benefits of vitamin E and explain whether or not vegans should take vitamin E supplements. 

Butternut squash, olives, almonds, broccoli, sunflower seeds, avocado, and tomatoes on a marble countertop with text overlay reading "the 14 best vegan vitamin E sources"

What is vitamin E?

Vitamin E is a fat-soluble vitamin that plays an essential role in immune function and cardiovascular health. It also acts as a powerful antioxidant to neutralize damaging free radicals in the body and protect against oxidative stress. We’ll discuss free radicals in more detail later on.

Fat-soluble vitamins dissolve in fat and are absorbed the best when eaten with a source of fat. Unlike water-soluble B vitamins, vitamin E is stored in our body fat and the liver. Since vitamin E is stored in fat cells rather than being peed out, there’s a risk of toxic vitamin E buildup when consistently eating more than the body needs.

The term “vitamin E” actually refers to several different compounds called tocopherols. Tocopherols act as antioxidants and are found in our cell membranes.

Daily vitamin E needs

Vitamin E is needed in small amounts every day. These amounts vary based on a person’s age:

  • 0-6 months: 4 mg
  • 7-12 months: 5 mg
  • 1-3 years: 6 mg
  • 4-8 years: 7 mg
  • 9-13 years: 11 mg
  • 14+ years: 15 mg
  • Breastfeeding: 19 mg

These recommendations1 were determined by the Food and Nutrition Board at the Institute of Medicine based on the amount of vitamin E needed in the blood to protect red blood cells against damage from free radicals.

The 14 best vegan vitamin E sources

As a fat-soluble vitamin, vitamin E loves to be paired with fat. This is why many of the best vegan vitamin E sources are plant-based oils, nuts, seeds, and olives, all sources of healthy vegan fats

You’ll also find significant amounts of vitamin E in certain fruits and vegetables, which I’ll list below. Including some of these foods every day can help you meet your vitamin E needs.

1. Plant-based oils

As the most concentrated sources of healthy vegan fats, it isn’t surprising that plant-based oils are the top source of vitamin E. The oils highest in vitamin E include:

Oil typeVitamin E in 1 Tbsp% of the Daily Value this amount provides for adults
Wheat germ oil20.3 mg135% of the DV
Sunflower oil5.6 mg37% of the DV
Safflower oil4.6 mg31% of the DV
Grapeseed oil3.9 mg26% of the DV
Avocado oil2.9 mg19% of the DV
Canola oil2.5 mg17% of the DV
Olive oil1.9 mg13% of the DV
Corn oil1.9 mg13% of the DV
Soybean oil1.1 mg7% of the DV

Keep in mind that the amount of vitamin E in these oils will vary based on how highly refined the oils are. Vitamin E is damaged by heat, so refined oils will have less. To get the most vitamin E, look for “cold-pressed” or “extra-virgin” varieties.

Of note, coconut oil is not a significant source of vitamin E. 

RELATED: Canola vs Sunflower Oil

2. Sunflower seeds & sunflower seed butter

Perfect for snacking, one ounce (about a handful) of dry roasted sunflower seeds provides half your daily vitamin E needs! A 2-tablespoon serving of sunflower seed butter has the same amount.

The bonus doses of plant-based protein, dietary fiber, and healthy fats make these nutrient-dense seeds a great option for eating on their own. You can also include sunflower seeds in your diet by:

  • Sprinkling them on oatmeal, smoothie bowls, and chia pudding
  • Topping muffins and quickbreads
  • Adding them to homemade crackers
  • Soaking and blending raw sunflower seeds into a creamy spread, similar to cashew cream
  • Using in homemade trail mixes, granola, and granola bars
  • Using them to garnish roasted vegetables and Buddha bowls

Sunflower seed butter is a great allergy-friendly alternative to peanut butter in peanut butter and jelly sandwiches, oatmeal, smoothies, peanut butter toast, and more.

3. Nuts & nut butter

Similarly, nuts offer a healthy combo of healthy fats and vitamin E. Certain nuts are better sources than others, with the best ones listed below:

Nut typeVitamin E in 1 ounce (about a handful) of nuts or 2 Tbsp nut butter% of the Daily Value this amount provides for adults
Almonds (dry roasted)6.8 mg45% of the DV
Hazelnuts (dry roasted)5.6 mg37% of the DV
Peanut butter4.6 mg31% of the DV
Almond butter3.9 mg26% of the DV
Pine nuts3.9 mg26% of the DV
Peanuts (raw)2.4 mg16% of the DV
Pistachios (raw)0.8 mg5% of the DV

RELATED: The 7 Best Nuts for Vegans

4. Mamey sapote

Mamey sapote is an orange-fleshed fruit native to Mexico and Central American countries. It also grows well in Florida. It may be harder to find in some US states, but I’ve had luck finding it at grocery chains like HEB and Central Market in Texas. It’s also available in many stores and restaurants specializing in Latin American ingredients and cuisines. 

Half of a whole mamey sapote fruit provides about 40% of your daily vitamin E needs.

Mamey sapote fruit cut in half on a wooden board

5. Fortified almond milk

Store-bought almond milk is usually fortified with vitamin E, although you’ll need to check the nutrition facts label to be sure. You’ll probably see it listed in the ingredients list as well as “vitamin E acetate” or “D-alpha-tocopherol”.

A couple examples of fortified brands include: 

  • Almond Breeze Original Almondmilk: 50% of your daily needs in 1 cup
  • Silk Almond Milk: 25% of your daily needs in 1 cup

I’ve noticed that store-bought soy milk, oat milk, and other plant-based milks are rarely fortified with vitamin E, although they’re often fortified with other helpful nutrients like calcium and vitamins A, D, and B12. 

You can read more in A Vegan Dietitian’s Guide to Non-Dairy Milk.

6. Avocado

Known for its creamy texture, beautiful green color, and mild flavor, 1 cup of sliced avocado provides 20% (one-fifth) of your daily vitamin E needs. 

Stuck in an avocado rut? Try the following ideas to eat more avocados:

  • Blend with cocoa powder and melted chocolate to make a creamy chocolate pudding
  • Add frozen avocado chunks to fruit smoothies
  • Add fresh avocado slices or guacamole to burrito bowls, tofu scrambles, tacos, and wraps
  • Use with lettuce and tomato to top veggie burgers
  • Smash on whole grain toast and top with bagel seasoning

7. Canned crushed tomatoes & tomato paste

Some fruits and vegetables contain a surprising amount of vitamin E despite being low in fat, and canned tomatoes are one example. 1 cup of crushed tomatoes and ¼ cup of tomato paste both provide 20% of your daily vitamin E needs.

Stock up on canned tomato products next time they’re on sale! They can be used to make homemade pasta sauce, vegetable soups, hearty stews, and more.

8. Sweet potatoes

Like canned tomatoes, one cup of mashed, cooked sweet potato provides about 20% of your daily vitamin E. 

Some of my favorite ways to eat sweet potatoes are:

  • Roasted with olive oil, salt, and pepper in the air-fryer
  • Baked and topped with chickpeas and a Thai-inspired peanut sauce
  • Mashed with non-dairy milk and a little vegan butter
  • Added to baked goods like muffins and quick breads

9. Butternut squash

One cup of cubed, cooked butternut squash provides 17% of the daily value for vitamin E. 

Butternut squash is at its peak in the autumn and winter months and is great in a roasted vegetable medley, cooked with apples and pureed into soup, or blended into pasta sauce and topped with crispy sage leaves.

10. Red bell peppers

1 cup of chopped raw red bell peppers provides the same amount of vitamin E as a handful of peanuts. Cooked bell peppers will have less, since heat tends to damage vitamin E. 

Not to worry – there are plenty of ways to enjoy fresh, crisp red bell peppers! Some of my favorites include:

  • Slicing and dipping them in hummus
  • Adding them to leafy green salads
  • Chopping them small and adding them to tabbouleh 
  • Slicing a bell pepper in quarters using them as scoops for chickpea salad
  • Adding to pasta salads or grain salads made with quinoa, barley, or farro

11. Green leafy vegetables

As with plant-based oils and nuts, certain leafy greens are better sources of vitamin E than others. The highest sources include:

VegetableVitamin E content% of the Daily Value this amount provides for adults
Spinach, boiled (½ cup)6.8 mg45% of the DV
Turnip greens, raw (1 cup)5.6 mg37% of the DV
Swiss chard, cooked (1 cup)3.3 mg22% of the DV
Collard greens, cooked (1 cup)3.2 mg21% of the DV
Broccoli, boiled (1 cup)2.3 mg15% of the DV

12. Olives

Eight green olives provide about 8% of your daily vitamin E needs. While they aren’t the highest source, they can help you get enough when also including other vitamin E-rich foods in your diet.

They can be high in sodium, so I’d recommend sticking with one serving a day. I love green or Kalamata olives blended with hummus, blended into a tapenade and spread on sandwiches, in dishes like vegan arroz con pollo, and in Greek-inspired salads.

Marinated green olives

13. Kiwi 

Apart from mamey sapote, kiwi is one of the only fruits with a significant amount of vitamin E. One medium kiwi provides about 7% of your daily vitamin E needs.

Slice fresh kiwis and use them in fruit salads, fruit salsas, and smoothies or enjoy them as a refreshing snack on their own. Frozen kiwis also work well in smoothies.

14. Quinoa

One cup of cooked quinoa provides the same amount of vitamin E as a medium kiwi, about 7% of your daily needs. Again, while you won’t be able to get enough vitamin E from quinoa alone, foods with smaller amounts will add up.

Many vegans are familiar with quinoa, but I’ve included some of my favorite ways to enjoy it in case you haven’t been able to try it yet:

  • Use as a grain base for Buddha bowls or grain-based salads
  • Use as an alternative to rice in burrito bowls
  • Add to homemade granola bars
  • Top cooked quinoa with berries, bananas, and nut butter as an alternative to oatmeal or cereal
  • Add to vegetable soups or vegan chili

Health benefits of vitamin E

The main way vitamin E supports our health is through its role as an antioxidant. It has other important health benefits, however, as we’ll discuss below. 

Protects against oxidative stress

Vitamin E is found in our cell membranes, the protective outer layer of the body’s cells. As an antioxidant, it protects our cells from free radicals, highly reactive molecules that cause damage to body tissues. 

Free radicals are created naturally as a byproduct of the body’s normal metabolic reactions. We’re also exposed to free radicals through a poor diet, smoke, sunlight, and environmental pollution.

Antioxidants like vitamin E neutralize free radicals and prevent them from causing damage that, over time, could lead to the development of chronic diseases like heart disease, type 2 diabetes, and some types of cancer.

Supports a healthy immune system

Vitamin E is particularly prevalent in white blood cells, immune system cells that help fight bacteria and other pathogens. 

By strengthening and protecting white blood cells against oxidative damage, vitamin E helps reduce the risk of infection2. White blood cells and antibodies can’t fight infections as effectively when the body is deficient in vitamin E.

Helps manage blood pressure

Vitamin E helps blood vessels dilate, allowing proper blood flow and delivery of oxygen and nutrients to different parts of the body. In effect, this also helps maintain healthy blood pressure.

May help lower the risk of heart disease

Vitamin E also supports the cardiovascular system by preventing blood clots from forming and causing blocked arteries, a common cause of heart attacks.

As an antioxidant, vitamin E may also help prevent LDL (“bad”) cholesterol from becoming oxidized. Oxidized cholesterol is cholesterol that has lost an electron to free radicals in the bloodstream. It builds up on blood vessels and can lead to atherosclerosis, a condition where plaque builds up on artery walls. It’s often associated with high blood pressure and can lead to heart attacks or stroke.

Currently, research is still mixed on how effective vitamin E is for lowering the risk of heart disease. That said, it’s clear that vitamin E is important for heart health.

Do vegans need to take a vitamin E supplement?

According to the Food and Nutrition Board of the Institute of Health, most healthy adults probably get enough vitamin E from their diet. 

An exception could be people on low-fat diets, such as some proponents of the whole food plant-based no oil diet. The reason for this is twofold: they may not be getting enough vitamin E from food, and may not be getting enough fat with their meals to maximize the amount of vitamin E they’re actually absorbing.

Other exceptions could be people with gastrointestinal conditions that reduce their ability to absorb fat and fat-soluble vitamins, such as Crohn’s disease, Celiac disease, pancreatitis, or cystic fibrosis. These individuals may benefit from water-soluble vitamin E supplements as directed by their physician or registered dietitian.

Overall, the National Institutes of Health doesn’t recommend vitamin E supplements for healthy people. Vegans can get enough vitamin E from their diet as long as they’re intentional about their food choices. If you’ve tracked your diet and know that you aren’t getting enough vitamin E, try including more of the foods on this list before considering a supplement.

One risk to taking a supplement is that it’s possible to get too much vitamin E since it gets stored in our fat tissue. The maximum amount of supplemental vitamin E you can take every day before developing symptoms of toxicity is 1,000 milligrams (1,500 IU).

RELATED: The Best Multivitamin For a Vegan Diet

Sample vegan meal plan to meet vitamin E needs

To help you see how a well-planned vegan diet can provide all the vitamin E you need, take a look at this sample menu for a day’s worth of meals:

MealMenuVitamin E Content
Breakfast2 Tbsp sunflower seed butter on whole-grain toast and 1 medium kiwi8.5 mg
LunchBuddha bowl with ½ cup quinoa, 1 cup roasted butternut squash, ½ block air-fried tofu, arugula, and tahini dressing3.15 mg
SnackVeggie plate (½ cup sliced red bell pepper, ½ cup carrots) with hummus1.2 mg
DinnerPasta with tomato sauce (containing 1 cup crushed tomatoes) and tempeh crumbles with a side salad3 mg
TOTAL15.9 mg

As you can see, these meals more than meet the daily 15-milligram requirement for vitamin E.

Summary

In general, the best vegan vitamin E sources include plant-based oils, sunflower seeds, nuts, and some fruits and vegetables. 

Vitamin E supplements aren’t recommended for most healthy adults, including vegans. Vegans can get enough vitamin E by eating a variety of these foods every day. 

The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.

References

  1. National Institutes of Health Office of Dietary Supplements. Vitamin E Health Professional Fact Sheet. NIH website. Accessed 10/24/24.
  2. Lewis ED, Meydani SN, Wu D. Regulatory role of vitamin E in the immune system and inflammation. IUBMB Life. 2019 Apr;71(4):487-494. doi: 10.1002/iub.1976. Epub 2018 Nov 30. PMID: 30501009; PMCID: PMC7011499.

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