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The Ultimate Nutrition Tables!

Vitamin E

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

1

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

3

30

0

0

50

0

35.17

0.0

 

2

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2637

27679

0

7923

52735

13157

29.83

80.3

 

3

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

2081

21840

0

6252

41610

13157

29.83

80.3

 

4

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

1483

15000

2090

3490

29650

310

29.05

105.7

 

5

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

0

1

0

0

1

1

26.22

0.0

 

6

Sunflower seed kernels, dry roasted, without salt (Seeds,)

582

19.33

49.80

24.07

11.1

0

5

0

0

9

0

26.10

2.7

 

7

Almonds, dry roasted, without salt added (Nuts,)

597

22.09

52.83

19.29

11.8

0

1

0

0

1

1

26.00

0.0

 

8

Curry powder (Spices,)

 

325

12.66

13.81

58.15

33.2

49

592

0

0

986

0

21.99

99.8

 

9

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

85

1007

20

7

1701

1895

18.26

621.7

 

10

Hazelnuts or filberts, dry roasted, without salt added (Nuts,)

646

15.03

62.40

17.60

9.4

3

36

1

 

61

 

15.28

 

 

11

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

1

11

3

0

20

92

15.03

14.2

 

12

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

 

 

 

 

 

 

11.30

 

 

13

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

1

17

0

0

29

9

9.33

53.9

 

14

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

27

84

0

468

530

0

8.52

141.8

 

15

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

0

0

0

0

0

0

8.33

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

16

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

295

3485

0

109

5900

1895

7.48

1714.5

 

17

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

190

2264

0

33

3800

1895

7.48

1714.5

 

18

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

90

0

0

0

299

214

7.00

0.2

 

19

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

0

0

0

0

0

0

6.93

0.0

 

20

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

0

0

0

0

0

0

5.73

0.00

 

21

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

2

18

0

0

31

568

5.07

5.4

 

22

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

508

5854

363

121

10161

13610

3.44

778.4

 

23

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

64

762

0

0

1270

448

3.33

5.4

 

24

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

0

0

0

0

0

0

3.10

13.4

 

25

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

3

37

0

0

62

448

2.89

5.4

 

26

Turnip greens, raw

32

1.50

0.30

7.13

3.2

579

6952

0

0

11587

12825

2.86

251.0

 

27

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

91

0

0

0

305

0

2.68

0.6

 

28

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

7

53

27

36

140

 

2.66

 

 

29

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

337

3930

36

202

6748

865

2.50

310.0

 

30

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

18

189

0

58

363

205

2.50

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

31

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

342

3940

244

82

6837

9158

2.44

551.4

 

32

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

1

8

0

1

14

163

2.44

0.0

 

33

Taro, raw

112

1.50

0.20

26.46

4.1

4

35

0

20

76

0

2.38

1.0

 

34

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

15

112

1

129

295

222

2.32

31.2

 

35

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

28

332

0

 

553

 

2.30

 

 

36

Collards, raw

30

2.45

0.42

5.69

3.6

333

3842

238

80

6668

8932

2.26

510.8

 

37

Chicory greens, raw

23

1.70

0.30

4.70

4.0

286

3430

0

0

5717

10300

2.26

297.6

 

38

Radicchio, raw

23

1.43

0.25

4.48

0.9

1

16

0

0

27

8832

2.26

255.2

 

39

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

1

9

1

1

16

74

2.18

7.3

 

40

Spinach, raw

23

2.86

0.39

3.63

2.2

469

5626

0

0

9377

12198

2.03

482.9

 

41

Taro leaves, raw

42

4.98

0.74

6.70

3.7

241

2895

0

0

4825

1932

2.02

108.6

 

42

Mustard greens, raw

26

2.7

0.20

4.90

3.3

525

6300

0

0

10500

9900

2.01

497.3

 

43

Avocados, raw, California

167

1.96

15.41

8.64

6.8

7

63

24

27

147

271

1.97

21.0

 

44

Pistachio nuts, dry roasted, without salt added (Nuts,)

571

21.35

45.97

27.65

10.3

13

157

0

0

262

1205

1.93

13.2

 

45

Chard, swiss, cooked, boiled, drained, without salt

hard, swiss, cooked, boiled, drained, without salt

20

1.88

0.08

4.13

2.1

306

3652

45

0

6124

11015

1.89

327.3

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

46

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

306

3647

45

0

6116

11000

1.89

830.0

 

47

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

271

0

0

0

905

648

1.89

0.6

 

48

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

381

4575

0

0

7625

8440

1.88

367.6

 

49

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

2

24

0

0

40

9

1.80

2.7

 

50

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

0

0

0

0

0

0

1.77

0.0

 

51

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

21

0

0

0

70

0

1.74

5.1

 

52

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

403

4806

0

70

8068

1895

1.69

621.7

 

53

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

6

69

0

0

115

 

1.69

 

 

54

Sesame seed kernels, dried (decorticated) (Seeds,)

631

20.45

61.21

11.73

11.6

3

40

0

0

66

0

1.68

0.0

 

55

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

17

204

0

8

346

510

1.65

1.4

 

56

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

131

1573

0

0

2622

1121

1.62

224.0

 

57

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

157

1624

20

490

3131

51

1.58

4.9

 

58

Beet greens, raw

22

2.20

0.13

4.33

3.7

316

3794

3

0

6326

1503

1.50

400.0

 

59

Parsnips, raw

75

1.20

0.30

17.99

4.9

0

0

0

0

0

0

1.49

22.5

 

60

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

4

52

0

 

87

122

1.46

40.3

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

61

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

532

4226

834

3471

10630

0

1.44

1.1

 

62

Pecans (1)

691

9.17

71.97

13.86

9.6

3

29

0

9

56

17

1.40

3.5

 

63

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

194

14

0

12

674

459

1.34

0.4

 

64

Pecans, dry roasted, without salt added (Nuts,)

710

9.50

74.27

13.55

9.4

7

84

0

 

140

 

1.30

 

 

65

Squash, winter, butternut, cooked, baked, without salt

40

0.90

0.09

10.49

1.97

558

4570

1130

3116

11155

0

1.29

1.0

 

66

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

187

13

0

12

650

442

1.29

0.4

 

67

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

316

3794

0

0

6323

5962

1.21

299.5

 

68

Cranberries, raw

46

0.39

0.13

12.2

4.6

3

36

0

0

60

91

1.20

5.1

 

69

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

0

1

0

0

2

28

1.19

0.0

 

70

Blackberries, raw

43

1.39

0.49

9.61

5.3

11

128

0

0

214

118

1.17

19.8

 

71

Asparagus, raw

20

2.20

0.12

3.88

2.1

38

449

9

0

756

710

1.13

41.6

 

72

Mangos, raw

 

65

0.51

0.27

17.00

1.8

38

445

17

11

765

0

1.12

4.2

 

73

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

156

11

0

10

543

369

1.08

0.3

 

74

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

3

31

0

0

52

0

1.07

0.0

 

75

Pumpkin, raw

26

1.00

0.10

6.50

0.5

369

3100

515

2145

7384

1500

1.06

1.1

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

76

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

169

11

0

10

586

353

1.03

0.3

 

77

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

852

8332

3776

0

17033

687

1.03

13.7

 

78

Wheat, soft white

340

10.69

1.99

75.36

12.7

0

5

0

0

9

220

1.01

1.9

 

79

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0

 

 

 

0

 

1.01

 

 

80

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

260

3121

0

0

5202

0

1.00

4.0

 

81

Seaweed, wakame, raw

45

3.03