Recommendations for Vitamin E (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 4 (6 IU) (AI) | * | 4 (6 IU) (AI) | * |
| Infants | 6-12 months | 5 (7.5 IU) (AI) | * | 5 (7.5 IU) (AI) | * |
| Children | 1-3 years | 6 (9 IU) | 200 (300 IU) | 6 (9 IU) | 200 (300 IU) |
| Children | 4-8 years | 7 (10.5 IU) | 300 (450 IU) | 7 (10.5 IU) | 300 (450 IU) |
| Children | 9-13 years | 11 (16.5 IU) | 600 (900 IU) | 11 (16.5 IU) | 600 (900 IU) |
| Adolescents | 14-18 years | 15 (22.5 IU) | 800 (1,200 IU) | 15 (22.5 IU) | 800 (1200 IU) |
| Adults | 19-50 years | 15 (22.5 IU) | 1,000 (1,500 IU) | 15 (22.5 IU) | 1,000 (1,500 IU) |
| Adults | 51-70 years | 15 (22.5 IU) | 1,000 (1,500 IU) | 15 (22.5 IU) | 1,000 (1,500 IU) |
| Adults | > 70 years | 15 (22.5 IU) | 1,000 (1,500 IU) | 15 (22.5 IU) | 1,000 (1,500 IU) |
| Pregnancy | 14-18 years | – | – | 15 (22.5 IU) | – |
| Pregnancy | 19-50 years | – | – | 15 (22.5 IU) | – |
| Breast-feeding | 14-18 years | – | – | 19 (28.5 IU) | – |
| Breast-feeding | 19-50 years | – | – | 19 (28.5 IU) | – |
For Table Legend & Data Sources Information click here.
Best food sources of Vitamin E
| Food | Serving | Amount of Vitamin E (mg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Sunflower seeds | 1 oz (28g) | 9.3 | 93 | Excellent | 93 | Excellent |
| Almonds | 1 oz (28g) | 7.3 | 73.4 | Excellent | 73.4 | Excellent |
| Hazelnuts | 1 oz (28g) | 4.2 | 42 | Excellent | 42 | Excellent |
| Turnip greens | 1 cup (144g) | 2.7 | 27 | Excellent | 27 | Excellent |
| Pine Nuts | 1 oz (28g) | 2.6 | 26 | Excellent | 26 | Excellent |
| Flaxseed oil | 1 tbsp (14g) | 2.4 | 24 | Excellent | 24 | Excellent |
| Avocado | small (100g) | 2.1 | 21 | Excellent | 21 | Excellent |
| Dandelion greens | 1 cup (55g) | 1.9 | 19 | Good | 19 | Good |
| Olive oil Extra Virgen | 1tbsp (14g) | 1.9 | 19 | Good | 19 | Good |
| Peanuts | 1 oz (28g) | 1.7 | 17 | Good | 17 | Good |
| Brazil nuts | 1 oz (28g) | 1.6 | 16 | Good | 16 | Good |
| Crab, cooked | 3 oz (85g) | 1.5 | 15.3 | Good | 15.3 | Good |
| Asparagus, cooked | 1/2 cup (90g) | 1.3 | 13 | Good | 13 | Good |
| Scallops, cooked | 3 oz (85g) | 1.3 | 12.8 | Good | 12.8 | Good |
| Bell pepper red | small (74g) | 1.2 | 12 | Good | 12 | Good |
| Shrimp, cooked | 3 oz (85g) | 1.2 | 11.9 | Good | 11.9 | Good |
| Herring, cooked | 3 oz (85g) | 1.2 | 11.9 | Good | 11.9 | Good |
| Broccoli florets, cooked | 1/2 cup (78g) | 1.1 | 11 | Good | 11 | Good |
| Kiwifruit skin on | 1 medium (76g) | 1.1 | 11 | Good | 11 | Good |
| Peach | medium (150g) | 1.1 | 11 | Good | 11 | Good |
| Octopus, cooked | 3 oz (85g) | 1 | 10.2 | Good | 10.2 | Good |
| Egg large | 2 large (100g) | 1 | 10 | – | 10 | – |
| Pumpkin, cooked | 1/2 cup (122,5g) | 1 | 10 | – | 10 | – |
| Sweet potato, cooked | 1/2 cup (100g) | 0.9 | 9.4 | – | 9.4 | – |
| Mango | 1/2 cup (82,5g) | 0.9 | 9 | – | 9 | – |
| Collards, cooked | 1/2 cup (95g) | 0.9 | 8.5 | – | 8.5 | – |
| Lobster, cooked | 3 oz (85g) | 0.9 | 8.5 | – | 8.5 | – |
| Blackberries | 1/2 cup (72g) | 0.8 | 8.4 | – | 8.4 | – |
| Parsnip, cooked | 1/2 cup (78g) | 0.8 | 8 | – | 8 | – |
| Pinto beans, cooked | 1/2 cup (85,5g) | 0.8 | 8 | – | 8 | – |
| Tomato | 1 medium (123g) | 0.7 | 7 | – | 7 | – |
| Cod, cooked | 3 oz (85g) | 0.7 | 6.8 | – | 6.8 | – |
| Chard | 1 cup (36g) | 0.7 | 6.6 | – | 6.6 | – |
| Apricot | 2 apricots (70g) | 0.6 | 6 | – | 6 | – |
| Beet greens | 1 cup (38g) | 0.6 | 6 | – | 6 | – |
| Cranberries | 1/2 cup (50g) | 0.6 | 6 | – | 6 | – |
| Quinoa, cooked | 1/2 cup (92,5g) | 0.6 | 6 | – | 6 | – |
| Flounder, cooked | 3 oz (85g) | 0.6 | 6 | – | 6 | – |
| Duck, cooked | 3 oz (85g) | 0.6 | 6 | – | 6 | – |
| Quail, cooked | 3 oz (85g) | 0.6 | 6 | – | 6 | – |
| Blackcurrants | 1/2 cup (56g) | 0.6 | 5.6 | – | 5.6 | – |
| Boysenberries | 1/2 cup (66g) | 0.6 | 5.5 | – | 5.5 | – |
| Raspberries | 1/2 cup (61,5g) | 0.6 | 5.5 | – | 5.5 | – |
| Kale, cooked | 1/2 cup (65g) | 0.6 | 5.5 | – | 5.5 | – |
| Papaya | 1/2 cup (70g) | 0.5 | 5 | – | 5 | – |
| Pistachios | 1 oz (28g) | 0.5 | 5 | – | 5 | – |
| Pomegranate arils | 1/2 cup (87g) | 0.5 | 5 | – | 5 | – |
| Poppy seeds | 1 oz (28g) | 0.5 | 5 | – | 5 | – |
| Beef liver, cooked | 3 oz (85g) | 0.4 | 4.2 | – | 4.2 | – |
| Veal lean, cooked | 3 oz (85g) | 0.4 | 4.2 | – | 4.2 | – |
| Blueberries | 1/2 cup (74g) | 0.4 | 4 | – | 4 | – |
| Carrot | 1 medium (61g) | 0.4 | 4 | – | 4 | – |
| Pecans | 1 oz (28g) | 0.4 | 4 | – | 4 | – |
| Plum | 2 medium (132g) | 0.4 | 4 | – | 4 | – |
| Beef, lean | 3 oz (85g) | 0.3 | 3.4 | – | 3.4 | – |
| Rabbit, cooked | 3 oz (85g) | 0.3 | 3.4 | – | 3.4 | – |
| Turkey, cooked | 3 oz (85g) | 0.3 | 3 | – | 3 | – |
| Brussels sprouts, cooked | 1/2 cup (78g) | 0.3 | 3 | – | 3 | – |
| Butter | 1tbsp (14g) | 0.3 | 3 | – | 3 | – |
| Chickpeas, cooked | 1/2 cup (82g) | 0.3 | 3 | – | 3 | – |
| Chili | 1 medium (45g) | 0.3 | 3 | – | 3 | – |
| Green bell pepper | 1 small (74g) | 0.3 | 3 | – | 3 | – |
| Heavy cream | 1 oz (28g) | 0.3 | 3 | – | 3 | – |
| Soybeans, cooked | 1/2 cup (86g) | 0.3 | 3 | – | 3 | – |
| Watercress | 1 cup (34g) | 0.3 | 3 | – | 3 | – |
| Green beans, cooked | 1/2 cup (62,5g) | 0.3 | 3 | – | 3 | – |
| Jackfruit | 1/2 cup (82,5g) | 0.3 | 2.8 | – | 2.8 | – |
| Soy milk | 1 cup (250g) | 0.3 | 2.8 | – | 2.8 | – |
| Chicken breast filet, cooked | 3 oz (85g) | 0.3 | 2.5 | – | 2.5 | – |
| Cashew nuts | 1 oz (28g) | 0.3 | 2.5 | – | 2.5 | – |
| Amaranth, cooked | 1/2 cup (123g) | 0.3 | 2.5 | – | 2.5 | – |
| Coriander | 10 springs (10g) | 0.3 | 2.5 | – | 2.5 | – |
| Spelt, cooked | 1/2 cup (97g) | 0.3 | 2.5 | – | 2.5 | – |
| Artichokes, cooked | 1/2 cup (84g) | 0.2 | 2 | – | 2 | – |
| Coconut meat | 2 oz (56g) | 0.2 | 2 | – | 2 | – |
| Eggplant, cooked | 1/2 cup (50g) | 0.2 | 2 | – | 2 | – |
| Grapefruit | medium (123g) | 0.2 | 2 | – | 2 | – |
| Leek, cooked | 1/2 cup (52g) | 0.2 | 2 | – | 2 | – |
| Macadamia | 1 oz (28g) | 0.2 | 2 | – | 2 | – |
| Pear | medium (178g) | 0.2 | 2 | – | 2 | – |
| Walnuts | 1 oz (28g) | 0.2 | 2 | – | 2 | – |
| Wild rice, cooked | 1/2 cup (82g) | 0.2 | 2 | – | 2 | – |
| Cloves | 1 tsp (2g) | 0.2 | 2 | – | 2 | – |
| Oregano | 1 tsp (1g) | 0.2 | 2 | – | 2 | – |
| Apple | medium (120g) | 0.2 | 2 | – | 2 | – |
| Blood orange | medium (121g) | 0.2 | 2 | – | 2 | – |
| Orange | medium (121g) | 0.2 | 2 | – | 2 | – |
| Strawberries | 1/2 cup (72g) | 0.2 | 1.9 | – | 1.9 | – |
| Celery | 1/2 cup (50g) | 0.2 | 1.5 | – | 1.5 | – |
| Grapes | 1/2 cup (75g) | 0.2 | 1.5 | – | 1.5 | – |
| Lima beans, cooked | 1/2 cup (94g) | 0.2 | 1.5 | – | 1.5 | – |
| Squash, cooked | 1/2 cup (90g) | 0.2 | 1.5 | – | 1.5 | – |
| Whole wheat, cooked | 1/2 cup (50g) | 0.2 | 1.5 | – | 1.5 | – |
| Chia seeds | 1 oz (28g) | 0.1 | 1.4 | – | 1.4 | – |
| Green peas, cooked | 1/2 cup (80g) | 0.1 | 1.3 | – | 1.3 | – |
| Red cabbage | 1/2 cup (75g) | 0.1 | 1.1 | – | 1.1 | – |
| Arugula | 1 cup (28g) | 0.1 | 1 | – | 1 | – |
| Banana | medium (118g) | 0.1 | 1 | – | 1 | – |
| Bread, mulitgrain | 1 slice (26g) | 0.1 | 1 | – | 1 | – |
| Buckwheat, cooked | 1/2 cup (84g) | 0.1 | 1 | – | 1 | – |
For Table Legend & Data Sources Information click here.
