Recommendations for Vitamin E (mg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months4 (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)
Children4-8 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

FoodServing Amount of Vitamin E (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Sunflower seeds1 oz (28g)9.393Excellent93Excellent
Almonds1 oz (28g)7.373.4Excellent73.4Excellent
Hazelnuts1 oz (28g)4.242Excellent42Excellent
Turnip greens1 cup (144g)2.727Excellent27Excellent
Pine Nuts1 oz (28g)2.626Excellent26Excellent
Flaxseed oil1 tbsp (14g)2.424Excellent24Excellent
Avocadosmall (100g)2.121Excellent21Excellent
Dandelion greens1 cup (55g)1.919Good19Good
Olive oil Extra Virgen1tbsp (14g)1.919Good19Good
Peanuts1 oz (28g)1.717Good17Good
Brazil nuts1 oz (28g)1.616Good16Good
Crab, cooked3 oz (85g)1.515.3Good15.3Good
Asparagus, cooked1/2 cup (90g)1.313Good13Good
Scallops, cooked3 oz (85g)1.312.8Good12.8Good
Bell pepper redsmall (74g)1.212Good12Good
Shrimp, cooked3 oz (85g)1.211.9Good11.9Good
Herring, cooked3 oz (85g)1.211.9Good11.9Good
Broccoli florets, cooked1/2 cup (78g)1.111Good11Good
Kiwifruit skin on1 medium (76g)1.111Good11Good
Peachmedium (150g)1.111Good11Good
Octopus, cooked3 oz (85g)110.2Good10.2Good
Egg large2 large (100g)110-10-
Pumpkin, cooked1/2 cup (122,5g)110-10-
Sweet potato, cooked1/2 cup (100g)0.99.4-9.4-
Mango1/2 cup (82,5g)0.99-9-
Collards, cooked1/2 cup (95g)0.98.5-8.5-
Lobster, cooked3 oz (85g)0.98.5-8.5-
Blackberries1/2 cup (72g)0.88.4-8.4-
Parsnip, cooked1/2 cup (78g)0.88-8-
Pinto beans, cooked1/2 cup (85,5g)0.88-8-
Tomato1 medium (123g)0.77-7-
Cod, cooked3 oz (85g)0.76.8-6.8-
Chard1 cup (36g)0.76.6-6.6-
Apricot2 apricots (70g)0.66-6-
Beet greens1 cup (38g)0.66-6-
Cranberries1/2 cup (50g)0.66-6-
Quinoa, cooked1/2 cup (92,5g)0.66-6-
Flounder, cooked3 oz (85g)0.66-6-
Duck, cooked3 oz (85g)0.66-6-
Quail, cooked3 oz (85g)0.66-6-
Blackcurrants1/2 cup (56g)0.65.6-5.6-
Boysenberries1/2 cup (66g)0.65.5-5.5-
Raspberries1/2 cup (61,5g)0.65.5-5.5-
Kale, cooked1/2 cup (65g)0.65.5-5.5-
Papaya1/2 cup (70g)0.55-5-
Pistachios1 oz (28g)0.55-5-
Pomegranate arils1/2 cup (87g)0.55-5-
Poppy seeds1 oz (28g)0.55-5-
Beef liver, cooked3 oz (85g)0.44.2-4.2-
Veal lean, cooked3 oz (85g)0.44.2-4.2-
Blueberries1/2 cup (74g)0.44-4-
Carrot1 medium (61g)0.44-4-
Pecans1 oz (28g)0.44-4-
Plum2 medium (132g)0.44-4-
Beef, lean3 oz (85g)0.33.4-3.4-
Rabbit, cooked3 oz (85g)0.33.4-3.4-
Turkey, cooked3 oz (85g)0.33-3-
Brussels sprouts, cooked1/2 cup (78g)0.33-3-
Butter1tbsp (14g)0.33-3-
Chickpeas, cooked1/2 cup (82g)0.33-3-
Chili1 medium (45g)0.33-3-
Green bell pepper1 small (74g)0.33-3-
Heavy cream1 oz (28g)0.33-3-
Soybeans, cooked1/2 cup (86g)0.33-3-
Watercress1 cup (34g)0.33-3-
Green beans, cooked1/2 cup (62,5g)0.33-3-
Jackfruit1/2 cup (82,5g)0.32.8-2.8-
Soy milk1 cup (250g)0.32.8-2.8-
Chicken breast filet, cooked3 oz (85g)0.32.5-2.5-
Cashew nuts1 oz (28g)0.32.5-2.5-
Amaranth, cooked1/2 cup (123g)0.32.5-2.5-
Coriander10 springs (10g)0.32.5-2.5-
Spelt, cooked1/2 cup (97g)0.32.5-2.5-
Artichokes, cooked1/2 cup (84g)0.22-2-
Coconut meat2 oz (56g)0.22-2-
Eggplant, cooked1/2 cup (50g)0.22-2-
Grapefruitmedium (123g)0.22-2-
Leek, cooked1/2 cup (52g)0.22-2-
Macadamia1 oz (28g)0.22-2-
Pearmedium (178g)0.22-2-
Walnuts1 oz (28g)0.22-2-
Wild rice, cooked1/2 cup (82g)0.22-2-
Cloves1 tsp (2g)0.22-2-
Oregano1 tsp (1g)0.22-2-
Applemedium (120g)0.22-2-
Blood orangemedium (121g)0.22-2-
Orangemedium (121g)0.22-2-
Strawberries1/2 cup (72g)0.21.9-1.9-
Celery1/2 cup (50g)0.21.5-1.5-
Grapes1/2 cup (75g)0.21.5-1.5-
Lima beans, cooked1/2 cup (94g)0.21.5-1.5-
Squash, cooked1/2 cup (90g)0.21.5-1.5-
Whole wheat, cooked1/2 cup (50g)0.21.5-1.5-
Chia seeds1 oz (28g)0.11.4-1.4-
Green peas, cooked1/2 cup (80g)0.11.3-1.3-
Red cabbage1/2 cup (75g)0.11.1-1.1-
Arugula1 cup (28g)0.11-1-
Bananamedium (118g)0.11-1-
Bread, mulitgrain1 slice (26g)0.11-1-
Buckwheat, cooked1/2 cup (84g)0.11-1-
For Table Legend & Data Sources Information click here.

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