Skip to content

Popular Foods With More Vitamin E Than Almonds

Here are the nut's biggest competitors.

While vitamin E isn't as talked about as much as some of the other ones including vitamins A, C, D, it doesn't mean it's less important. In fact, vitamin E can help protect your cells from oxidative stress and may even protect your skin from the damaging effects of ultraviolet light.

Almonds are perhaps one of the richest sources of vitamin E, containing about 7.3 milligrams of it per one-ounce serving, which is just under 50% of the daily value for adults (15 milligrams). Below, we've compiled a list of four foods that contain more vitamin E than one ounce of almonds, so you know where else you can turn to get your daily dose of the vitamin. After, be sure to read What Happens to Your Body When You Eat Nuts, Says Expert.

1

Wheat germ oil

wheat oil
Shutterstock

Wheat germ oil does wonders for your skin, partially due to its high vitamin E content. Because vitamin E comprises a group of powerful antioxidants, it can help fend off free radicals, reduce skin damage, and support healthy collagen formation. You can drizzle one tablespoon of wheat germ oil, which packs an impressive 20 milligrams or 135% of the daily value of the vitamin, onto your vegetables, pasta, or truly any dish you want. Alternatively, you can apply the oil directly onto your skin.

Sunflower seeds

wooden bowl of sunflower seeds on piece of burlap next to two wooden spoons
Shutterstock / chanwangrong

Whether you're watching a baseball game or looking for a salty and crunchy salad topper, sunflower seeds are a great addition to your diet—and they're also a rich source of vitamin E. Just one ounce of sunflower seeds contains 7.4 milligrams or 49% of the daily value of the vitamin, which is just 0.1 milligrams more than what almonds offer.

Don't miss What Happens To Your Body When You Eat Seeds.

3

Mamey Sapote

mamey sapote
Shutterstock

In the U.S., mamey sapote can be found growing in parts of  Southern Florida, however, the fruit is native to the dry forests of Mexico and Central America. Eating a whole fruit will give you 11.8 milligrams of vitamin E, or more than 78% of the daily value. If you've never had mamey sapote, the taste is said to be similar to that of apricot or raspberry.

4

Hazelnut oil

hazelnut oil
Shutterstock

While one tablespoon of hazelnut oil is all you need per serving, it won't give you more vitamin E than one ounce of almonds. For context, one tablespoon packs 6.4 milligrams, or about 29% of your daily value. If you tack on another teaspoon, then you'll consume over 8 milligrams of vitamin E, surpassing the amount found in one serving of almonds.

For more, be sure to check out What Happens To Your Body When You Eat Almonds Every Day.

Cheyenne Buckingham
Cheyenne Buckingham is the news editor of <Eat This, Not That!, specializing in food and drink coverage, and breaking down the science behind the latest health studies and information. Read more
Filed Under