Vitamin E: what it does & best food sources

What it does — EU-authorised health claims

Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission

How much do adults need?

• US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
• US label FDA Daily Value: 15 mg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
• EU label EU Nutrient Reference Value: 12 mg. EUR-Lex

Best food sources (per portion)

Food	Portion	Vitamin E	% US DV	% EU NRV
Sardines in oil, drained	90 g	6.2 mg	41 %	52 %
Almonds	25 g	6 mg	40 %	50 %
Sunflower seeds	15 g	5.6 mg	37 %	47 %
Hazelnuts	25 g	5.5 mg	37 %	46 %
Hummus	50 g	4.1 mg	28 %	34 %
Red sweet pepper	100 g	3.9 mg	26 %	32 %
Broccoli	150 g	3.3 mg	22 %	28 %
Spinach	100 g	3 mg	20 %	25 %
Salmon	125 g	2.4 mg	16 %	20 %
Herring	125 g	2.2 mg	14 %	18 %
Trout	125 g	2.1 mg	14 %	17 %
Olive oil	10 g	2 mg	13 %	17 %
Peanuts, roasted	25 g	2 mg	13 %	17 %
Rapeseed (canola) oil	10 g	2 mg	13 %	17 %
Kale	100 g	1.9 mg	13 %	16 %

Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.

Sources

• Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
• Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
• Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
• Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
• EU Register of nutrition and health claims made on foods — European Commission
• Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut