50 Vitamin E Rich Foods For Better Health

Role of Vitamin E rich foods in the body

Vitamin E is one of the most commonly used antioxidants in humans. Vitamin E rich foods is often taken for granted by health-conscious people as effective in neutralizing free radicals. Vitamin E foods  has numerous beneficial health effects such as preventing cancer, keeping the immune system healthy, reducing blood pressure, and improving the elasticity of bones. Various studies have evaluated the beneficial antioxidant effects of foods high in vitamin E on the treatment or prevention of cardiovascular disease. In vitro studies indicate that vitamin E prevents fat oxidation and reduces the deposition of lipid in arteries. [PMID: 30388871]

Vitamin E deficiency in animals and humans is observed to affect normal immune functions, which can be made good by increasing the intake of vitamin E foods or supplements. Vitamin E deficiency is rare, however, when Vitamin E is present in the body above current RDA, it is observed to enhance the immune function, reducing the risk of infection in older individuals. [PMID: 30501009]

The recommended daily allowance of vitamin e is 15 mg as published by www.nal.usda.gov for a young adult. The requirement increases to 19 mg during lactation. More and more research is being carried out to find out positive effects of vitamin E on the human.

Other benefits of vitamin e are not directly related to treating skin disorders, although they may help in that area. Using it on the face may help prevent wrinkles; vitamin E has been shown to prevent age spots from forming. It’s also thought to be useful for relieving itching due to rashes and other conditions. [PMID: 31975502]

Vitamin E antioxidant is found in most fruits and vegetables. It can also be applied topically to the skin, or taken orally, although it’s best when taken through food directly. Although the American Heart Association does not recommend supplementation of vitamin E to avert heart disease it suggests consumption of vitamin E rich foods and foods rich in other antioxidants [PMID: 19451807]. You can consider following food sources that may help provide some of the necessary nutrients required by the body in addition to Vitamin E. They are low in calories but provide a considerable amount of vitamin E as compared to other known Vitamin E foods

50. Amaranth Leaves, Green (Veg)

Amaranth Leaves, Green has 30.57 Kcal energy per 100 grams by weight. Amaranth Leaves, Green comprises 0.44 mg of vitamin E. The Ratio of Energy to vitamin E of Amaranth Leaves, Green is 69.48 kcal to milligrams. Accordingly, Amaranth Leaves, Green, positions at 50 in vitamin E rich foods.

49. Fish (Chappal) (Non-Veg)

Chappal is fish, Chappal has 75.71 kilocalories of energy per 100 gm weight. Chappal contains 1.09 milligrams of vitamin E. The Energy to vitamin E ratio of Chappal is 69.46 kCal/milligrams. So, Chappal ranks 49 in vitamin E foods.

48. Coriander Leaves (Veg)

Coriander Leaves has 31.05 Kcal energy every 100 grams. Coriander Leaves holds 0.46 mg of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Coriander Leaves is 67.5. Thus, Coriander Leaves, lines at 48 in foods high in vitamin E.

47. Garden Cress (Veg)

Garden Cress has 49.68 kilocalories of energy per 100 grams. Garden Cress comprises 0.74 milligrams of vitamin E. The Energy to vitamin E ratio in kCal/mg of Garden Cress is 67.14. Therefore, Garden Cress, grades at 47 in vitamin E rich foods.

46. Star Fruit (Veg)

Star Fruit has 26.27 Kcal energy every 100 grams by weight. Star Fruit contains 0.4 mg of vitamin E. The Energy, kCal to vitamin E, mg ratio of Star Fruit is 65.68. Hence, Star Fruit, positions at 46 in vitamin E foods.

45. Guinea Fowl, Meat, With Skin (Non-Veg)

Guinea Fowl, Meat, With Skin has 112.01 kilocalories of energy every 100 gm weight. Guinea Fowl, Meat, With Skin holds 1.88 milligrams of vitamin E. The Ratio of Energy to vitamin E of Guinea Fowl, Meat, With Skin is 59.58 kcal to milligrams. Accordingly, Guinea Fowl, Meat, With Skin ranks 45 in foods high in vitamin E.

44. Pomfret, Snub Nose (Non-Veg)

Pomfret, Snub Nose has 89.56 Kcal energy per 100 grams by weight. Pomfret, Snub Nose comprises 1.54 mg of vitamin E. The Energy to vitamin E ratio of Pomfret, Snub Nose is 58.16 kCal/milligrams. So, Pomfret, Snub Nose, lines at 44 in vitamin E rich foods.

43. Milk Fish (Non-Veg)

Milk Fish has 105.56 kilocalories of energy per 100 gm weight. Milk Fish contains 1.86 milligrams of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Milk Fish is 56.75. Thus, Milk Fish, grades at 43 in vitamin E foods.

42. Ladies Finger (Veg)

Ladies Finger has 27.47 Kcal energy every 100 grams. Ladies Finger holds 0.5 mg of vitamin E. The Energy to vitamin E ratio in kCal/mg of Ladies Finger is 54.94. Therefore, Ladies Finger, positions at 42 in foods high in vitamin E.

41. Rani Fish (Non-Veg)

Rani fish has 90.04 kilocalories of energy per 100 grams. Rani comprises 1.65 milligrams of vitamin E. The Energy, kCal to vitamin E, mg ratio of Rani fish is 54.57. Hence, Rani fish ranks 41 in vitamin E rich foods.

40. Oyster (Non-Veg)

Oyster has 60.19 Kcal energy every 100 grams by weight. Oysters contain 1.11 mg of vitamin E. The Ratio of Energy to vitamin E of oysters is 54.23 kcal to milligrams. Accordingly, Oyster, lines at 40 in vitamin E foods.

39. Mango, Green, Raw (Veg)

Mango, Green, Raw has 48.96 kilocalories of energy every 100 gm weight. Mango, Green, Raw holds 0.91 milligrams of vitamin E. The Energy to vitamin E ratio of Mango, Green, Raw is 53.80 kCal/milligrams. So, Mango, Green, Raw, grades at 39 in foods high in vitamin E.

38. Linseeds (Flaxseed) (Veg)

Linseeds also known as flaxseeds.Linseeds have 443.52 Kcal energy per 100 grams by weight. Linseeds comprise 8.28 mg of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Linseeds is 53.57. Thus, Linseeds positions at 38 in vitamin E rich foods.

37. Tomato, Green (Veg)

Tomato, Green has 20.78 kilocalories of energy per 100 gm weight. Tomato, Green contains 0.39 milligrams of vitamin E. The Energy to vitamin E ratio in kCal/mg of Tomato, Green is 53.28. Therefore, Tomato, Green ranks 37 in vitamin E foods.

36. Mustard Leaves (Veg)

Mustard Leaves has 30.33 Kcal energy every 100 grams. Mustard Leaves hold 0.57 mg of vitamin E. The Energy, kCal to vitamin E, mg ratio of Mustard Leaves is 53.21. Hence, Mustard Leaves, lines at 36 in foods high in vitamin E.

35. Lobster, Brown (Non-Veg)

Lobster, Brown has 69.74 kilocalories of energy per 100 grams. Lobster, Brown comprises 1.35 milligrams of vitamin E. The Ratio of Energy to vitamin E of Lobster, Brown is 51.66 kcal to milligrams. Accordingly, Lobster, Brown, grades at 35 in vitamin E rich foods.

34. Cluster Beans (Veg)

Cluster Beans has 40.12 Kcal energy every 100 grams by weight. Cluster Beans contain 0.81 mg of vitamin E. The Energy to vitamin E ratio of Cluster Beans is 49.53 kCal/milligrams. So, Cluster Beans, positions at 34 in vitamin E foods.

33. Clam, White Shell Ribbed (Non-Veg)

Clam, White Shell Ribbed has 59.71 kilocalories of energy every 100 gm weight. Clam, White Shell Ribbed holds 1.21 milligrams of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Clam, White Shell Ribbed is 49.35. Thus, Clam, White Shell Ribbed ranks 33 in foods high in vitamin E.

32. Goldfish (Non-Veg)

Goldfish have 94.58 Kcal energy per 100 grams by weight. Goldfish comprises 2.1 mg of vitamin E. The Energy to vitamin E ratio in kCal/mg of Goldfish is 45.04. Therefore, Goldfish, lines at 32 in vitamin E rich foods.

31. Tilapia (Non-Veg)

Tilapia has 83.35 kilocalories of energy per 100 gm weight. Tilapia contains 1.86 milligrams of vitamin E. The Energy, kCal to vitamin E, mg ratio of Tilapia is 44.81. Hence, Tilapia, grades at 31 in vitamin E foods.

30. Rohu (Non-Veg)

Rohu has 102.22 Kcal energy every 100 grams. Rohu holds 2.4 mg of vitamin E. The Ratio of Energy to vitamin E of Rohu is 42.59 kcal to milligrams. Accordingly, Rohu, positions at 30 in foods high in vitamin E.

29. Tiger Prawns (Non-Veg)

Tiger Prawns has 67.83 kilocalories of energy per 100 grams. Tiger Prawns comprises 1.65 milligrams of vitamin E. The Energy to vitamin E ratio of Tiger Prawns is 41.11 kCal/milligrams. So, Tiger Prawns ranks 29 in vitamin E rich foods.

28. Prawns, Small (Non-Veg)

Prawns, Small has 70.93 Kcal energy every 100 grams by weight. Prawns, Small contain 1.75 mg of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Prawns, Small is 40.53. Thus, Prawns, Small, lines at 28 in vitamin E foods.

27. Catla (Non-Veg)

Catla has 94.10 kilocalories of energy every 100 gm weight. Catla holds 2.35 milligrams of vitamin E. The Energy to vitamin E ratio in kCal/mg of Catla is 40.04. Therefore, Catla, grades at 27 in foods high in vitamin E.

26. Agathi Leaves (Veg)

Agathi Leaves has 70.46 Kcal energy per 100 grams by weight. Agathi Leaves comprises 1.77 mg of vitamin E. The Energy, kCal to vitamin E, mg ratio of Agathi Leaves is 39.81. Hence, Agathi Leaves positions at 26 in vitamin E rich foods.

25. Pumpkin, Orange, Round (Veg)

Pumpkin, Orange, Round has 23.17 kilocalories of energy per 100 gm weight. Pumpkin, Orange, Round contain 0.6 milligrams of vitamin E. The Ratio of Energy to vitamin E of Pumpkin, Orange, Round is 38.62 kcal to milligrams. Accordingly, Pumpkin, Orange, Round ranks 25 in vitamin E foods.

24. Rumex Leaves (Veg)

Rumex Leaves has 19.58 Kcal energy every 100 grams. Rumex Leaves holds 0.51 mg of vitamin E. The Energy to vitamin E ratio of Rumex Leaves is 38.39 kCal/milligrams. So, Rumex Leaves, lines at 24 in foods high in vitamin E.

23. Curry Leaves (Veg)

Curry Leaves has 63.53 kilocalories of energy per 100 grams. Curry Leaves comprise 1.82 milligrams of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Curry Leaves is 34.91. Thus, Curry Leaves, grades at 23 in vitamin E rich foods.

22. Egg, Quail, Whole, Boiled (Non-Veg)

Egg, Quail, Whole, Boiled has 154.53 Kcal energy every 100 grams by weight. A whole boiled quail egg contains 4.46 mg of vitamin E. The Energy to vitamin E ratio in kCal/mg of Egg, Quail, Whole, Boiled is 34.65. Therefore, Egg, Quail, Whole, Boiled, positions at 22 in vitamin E foods.

21. Coconut Water (Veg)

Coconut Water has 15.29 kilocalories of energy every 100 gm weight. Coconut Water holds 0.45 milligrams of vitamin E. The Energy, kCal to vitamin E, mg ratio of Coconut Water is 33.98. Hence, Coconut Water ranks 21 in foods high in vitamin E.

20. Crab, Sea (Non-Veg)

Crab, Sea has 67.59 Kcal energy per 100 grams by weight. Crab, Sea comprises 2.06 mg of vitamin E. The Ratio of Energy to vitamin E of Crab, Sea is 32.81 kcal to milligrams. Accordingly, Crab, Sea, lines at 20 in vitamin E rich foods.

19. Onion, Stalk (Veg)

Onion, Stalk has 25.56 kilocalories of energy per 100 gm weight. The onion, Stalk contains 0.81 milligrams of vitamin E. The Energy to vitamin E ratio of Onion, Stalk is 31.56 kCal/milligrams. So, Onion, Stalk, grades at 19 in vitamin E foods.

18. Pumpkin, Green, Cylindrical (Veg)

Pumpkin, Green, Cylindrical has 24.60 Kcal energy every 100 grams. Pumpkin, Green, Cylindrical holds 0.87 mg of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Pumpkin, Green, Cylindrical is 28.28. Thus, Pumpkin, Green, Cylindrical, positions at 18 in foods high in vitamin E.

17. Kovai, Small (Veg)

Kovai, Small has 19.11 kilocalories of energy per 100 grams. Kovai, Small comprises 0.7 milligrams of vitamin E. The Energy to vitamin E ratio in kCal/mg of Kovai, Small is 27.30. Therefore, Kovai, Small ranks 17 in vitamin E rich foods.

16. Pumpkin Leaves, Tender (Veg)

Pumpkin Leaves, Tender has 44.18 Kcal energy every 100 grams by weight. Pumpkin Leaves, Tender contains 1.69 mg of vitamin E. The Energy, kCal to vitamin E, mg ratio of Pumpkin Leaves, Tender is 26.14. Hence, Pumpkin Leaves, Tender, lines at 16 in vitamin E foods.

15. Sunflower Seeds (Veg)

Sunflower Seeds has 585.86 kilocalories of energy for every 100 gm weight. Sunflower Seeds holds 23.1 milligrams of vitamin E. The Ratio of Energy to vitamin E of Sunflower Seeds is 25.36 kcal to milligrams. Accordingly, Sunflower Seeds, grades at 15 in foods high in vitamin E.

14. Kovai Big (Veg)

Kovai Big has 17.43 Kcal energy per 100 grams by weight. Kovai Big comprises 0.72 mg of vitamin E. The Energy to vitamin E ratio of Kovai Big is 24.21 kCal/milligrams. So, Kovai Big positions at 14 in vitamin E rich foods.

13. Almond (Veg)

Almond has 608.79 kilocalories of energy per 100 gm weight. Almond contains 25.86 milligrams of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Almond is 23.54. Thus, Almond ranks 13 in vitamin E foods.

12. Tiger Prawns, Orange (Non-Veg)

Tiger Prawns, Orange has 64.49 Kcal energy every 100 grams. Tiger Prawns, Orange holds 2.87 mg of vitamin E. The Energy to vitamin E ratio in kCal/mg of Tiger Prawns, Orange is 22.47. Therefore, Tiger Prawns, Orange, lines at 12 in foods high in vitamin E.

11. Clam, Green Shell (Non-Veg)

Clam, Green Shell has 58.04 kilocalories of energy per 100 grams. Clam, Green Shell comprises 2.7 milligrams of vitamin E. The Energy, kCal to vitamin E, mg ratio of Clam, Green Shell is 21.50. Hence, Clam, Green Shell, grades at 11 in vitamin E rich foods.

10. Tiger Prawns, Brown (Non-Veg)

Tiger Prawns, Brown has 65.20 Kcal energy every 100 grams by weight. Tiger Prawns, Brown contains 3.04 mg of vitamin E. The Ratio of Energy to vitamin E of Tiger Prawns, Brown is 21.45 kcal to milligrams. Accordingly, Tiger Prawns, Brown, positions at 10 in vitamin E foods.

9. Mud Crab (Non-Veg)

Mud Crab has 45.38 kilocalories of energy every 100 gm weight. Mud Crab holds 2.34 milligrams of vitamin E. The Energy to vitamin E ratio of Mud Crab is 19.39 kCal/milligrams. So, Mud Crab ranks 9 in foods high in vitamin E.

8. Spinach (Veg)

Spinach has 24.36 Kcal energy per 100 grams by weight. Spinach comprises 1.29 mg of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Spinach is 18.88. Thus, Spinach, lines at 8 in vitamin E rich foods.

7. Freshwater crab (Non-Veg)

Crab has 78.10 kilocalories of energy per 100 gm weight. Crab contains 4.85 milligrams of vitamin E. The Energy to vitamin E ratio in kCal/mg of Crab is 16.10. Therefore, freshwater crab, grades at 7 in vitamin E foods.

6. Pistachio Nuts (Veg)

Pistachio Nuts has 539.05 Kcal energy every 100 grams. Pistachio Nuts holds 33.92 mg of vitamin E. The Energy, kCal to vitamin E, mg ratio of Pistachio Nuts is 15.89. Hence, Pistachio Nuts, positions at 6 in foods high in vitamin E.

5. Safflower Seeds (Veg)

Safflower Seeds has 473.13 kilocalories of energy per 100 grams. Safflower Seeds comprise 35.09 milligrams of vitamin E. The Ratio of Energy to vitamin E of Safflower Seeds is 13.48 kcal to milligrams. Accordingly, Safflower Seeds ranks 5 in vitamin E rich foods.

4. Crab Menippe Mercenaria (Non-Veg)

Crab has 81.92 Kcal energy every 100 grams by weight. Stone Crab contains 6.33 mg of vitamin E. The Energy to vitamin E ratio of Crab is 12.94 kCal/milligrams. So, Crab Menippe mercenaria, lines at 4 in vitamin E foods.

3. Zucchini Yellow (Veg)

Zucchini Yellow has 18.87 kilocalories of energy for every 100 gm weight. Zucchini Yellow holds 1.48 milligrams of vitamin E. The calorie to vitamin E ratio in kilocalories/milligrams of Zucchini Yellow is 12.75. Thus, Zucchini Yellow, grades at 3 in foods high in vitamin E.

2. Zucchini Green (Veg)

Zucchini Green has 20.06 Kcal energy per 100 grams by weight. Zucchini Green comprises 3.9 mg of vitamin E. The Energy to vitamin E ratio in kCal/mg of Zucchini Green is 5.14. Therefore, Zucchini Green, positions at 2 in vitamin E rich foods.

1. Egg, Country Hen, Whole, boiled (Non-Veg)

Egg, Country Hen, Whole, boiled has 183.19 kilocalories of energy per 100 gm weight. A whole boiled country hen egg contains 60 milligrams of vitamin E. The Energy, kCal to vitamin E, mg ratio of Egg, Country Hen, Whole, boiled is 3.05. Hence, Egg, Country Hen, Whole, Boiled tops vitamin E foods.

There are, however, other foods too that may have higher vitamin e per 100 grams portion, than the one mentioned above. However, they couldn’t be taken on the list as they contained little more calories per mg of vitamin e. Eating those foods would also get you vitamin E but at an expense of little more calories.

All the images above are credited to https://ccari.res.in/, https://indiabiodiversity.org, and indiamart.com

1 Comment

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