Almonds are the richest common foods in vitamin E, second only to sunflower seeds. A serving provides up to 48% of the DV.
How much vitamin do we need a day?
The recommended daily intake (RDI) of vitamin E is 15 mg for adults and teenagers. Only lactating women need slightly higher doses.[1]
Children need only 4-11 mg of vitamin E, depending on their age.
Vitamin E is a powerful antioxidant. It protects the body from oxidative stress and chronic diseases associated with free radicals, like cancer, aging, arthritis and cataracts. Moreover, vitamin E seems to be beneficial against cardiovascular disease, asthma, allergies and diabetes.[2]
How much vitamin E do almonds have?
Almond is the richest common food in vitamin E, second only to sunflower seeds. Only certain vegetable oils have a much a higher vitamin E content.
Raw almonds have 25.6 mg of vitamin E per 100g. Just a handful provides 7.3 mg of vitamin E, or 48% of the Daily Value (DV).[3]
5 almonds contain 1.5 mg of vitamin E (10% DV). A medium serving of 10 almonds provides 3 mg of vitamin E, which is 20% of the DV.
Roasted almonds have a lower amount of vitamin E. They contain 19 mg of vitamin E per 100g, or 5.4 mg per serving. In fact, roasted almonds contain about 26% less vitamin E than raw almonds.
Is vitamin E of almonds bioavailable?
There are many factors that influence the bioavailability of vitamin E. The most important factor is the fat content of the meal. So, if you take vitamin E supplements or eat foods high in vitamin E, eat foods with healthy fats as well.[4]
It’s estimated that less than 45% of vitamin E of almonds is bioaccessible and, hence, potentially available for absorption.
What’s the vitamin E content of other almond-based foods?
Almonds butter is another great dietary source of vitamin E. It contains 24.2 mg of vitamin E per 100g. A tbsp provides 3.9 mg of vitamin E. This amount is almost 26% of the DV!
Almond paste contains 13.5 mg of vitamin E per 100g.
Almond flour is also rich in vitamin E. It has about 25 mg of vitamin E per 100g. 1/2 cup provides almost all the recommended daily intake of vitamin E! Other common wheat flours contain negligible amounts.
You can find a wide variety of almonds flours and other almond-based products on Amazon.
Is almond milk rich in vitamin E?
Almond milk is particularly rich in vitamin E as well. It contains up to 3.3 mg of vitamin E per 100 mL. A cup of almond milk provides up to 8.3 mg of vitamin E. This amount is 55% of the DV!
There are almond milks containing less vitamin E, though. There are almond milks providing only 25% of the DV per serving. Still, all almond milks are a great alternative to cow’s milk, which contains only negligible amounts of vitamin E.
Moreover, almond milk is fortified with calcium. Most noteworthy, almond milk doesn’t contain any saturated fat, like cow’s milk does. A cup of whole milk has up to 4.6 g of saturated fats. The American Heart Association recommends consuming up to 13 g of saturated fat a day per a 2,000-calorie diet.[5]
Nutrition facts & health benefits of almonds
Almonds have many health benefits, due to their great nutritional value. Besides their high vitamin E content, almonds are rich in protein, fiber, and healthy fats. Foods high in fiber and protein are the most filling.[6]
In addition, almonds are packed with many minerals, such as calcium, zinc, potassium, phosphorus, magnesium, and iron.
When consumed in moderation, as part of a well-balanced diet, almonds could help overweight people lose weight, decrease LDL-cholesterol, and reduce the risk of cardiovascular disease.[7]
How often should I eat almonds to boost vitamin E intake?
As a rule of thumb, try to consume 1-2 handfuls of almonds a day. As almonds are low in net-carbs, even people with diabetes and people on keto can consume them every day.
Most people shouldn’t consume more almonds, though. As they’re high in calories, almonds can make us gain weight.
Other common foods high in vitamin E
Wheat germ oil is the richest food in vitamin E. It has almost 150 mg of vitamin E per 100g. Sunflower oil, rice bran oil, grapeseed oil, and canola oil are also great dietary sources of vitamin E.
Most nuts and seeds are high in vitamin E as well. Sunflower seeds are the richest common food in vitamin E, though. A handful provides 67% of the DV.
| vitamin E (mg) per 100g | vitamin E (mg) per 1 oz | % DV | |
| sunflower seeds | 35.2 | 10 | 67% |
| almonds | 25.6 | 7.3 | 48% |
| hazelnuts | 15.3 | 4.3 | 29% |
| pine nuts | 9.3 | 2.6 | 18% |
| peanuts | 6.6 | 1.9 | 12% |
| Brazil nuts | 5.6 | 1.6 | 11% |
| pistachios | 2.9 | 0.8 | 5% |
| pumpkin seeds | 2.2 | 0.6 | 4% |
| sesame seeds | 1.7 | 0.5 | 3% |
| pecans | 1.4 | 0.4 | 3% |
| walnuts | 0.9 | 0.3 | 2% |
Avocado (2.6 mg per 100g), spinach (2 mg), kiwi (1.3 mg), and dried apricots (4.3 mg) are other common foods rich in vitamin E.
Vitamin E deficiency is pretty common and can cause many side effects. In fact, many people would benefit from getting higher dosages than the recommended daily intake from supplements. We shouldn’t get more than the upper safe dose of vitamin E, though.
Always consult your physician before taking a supplement or changing your diet.
