Vitamin E
Vitamin E sits almost exclusively in plant fat sources in our database. Sunflower oil leads at 41.1 mg per 100 grams, then sunflower seeds at 35.17 mg, almonds at 25.6 mg and hazelnuts at 15 mg. The EU NRV sets the daily value at 12 mg.
One authorised claim, and nothing more
For this vitamin Regulation (EU) No 432/2012 records a strikingly short list. The wording on it reads: "vitamin E contributes to the protection of cells from oxidative stress". That is all. Everything you read in the trade about ageing, skin, circulation or recovery after training is absent from the regulation and may therefore not be suggested either. We stay with that single sentence, exactly as written.
Where it comes from in our data
Per 100 grams: sunflower oil 41.1 mg, sunflower seeds and pine nuts both at 35.17 mg, almonds 25.6 mg, hazelnuts 15.0 mg and extra virgin olive oil 14.4 mg. What the list shows is that this vitamin has practically one address: fat from seeds and nuts. That keeps the arithmetic short. Thirty grams of almonds already supplies over 7 mg, and a tablespoon of sunflower oil in a dressing adds a solid share on top.
12 mg a day as the reference intake
The EU NRV sits at 12 mg per day. Because the vitamin is fat-soluble it is absorbed alongside fat — and in practice it already sits inside the fat, so that condition takes care of itself. Anyone eating very low fat loses two things at once: the source and the carrier. That is one reason we rarely drop below a certain fat intake in a programme, not even in a phase where weight has to come down.
When intake stays on the low side
A low intake is rare in the Netherlands, but it is conceivable on a pattern where nuts, seeds and plant oils are virtually absent and fat arrives mainly from meat and dairy. That is a shift you see on a shopping list rather than in a blood value. What is going on in your case is something a website cannot establish; with complaints or doubt you go to your GP.
Why we do not point at a capsule here
Nothing sits in a shop on our side, and we pass no judgement on brands. With vitamin E there is a further reason for restraint: it is fat-soluble and therefore accumulates, and standalone high doses are not a scientifically settled story. On top of that, this is one of the easiest nutrients to arrange through the plate. Thirty grams of mixed nuts a day, a dressing on olive or sunflower oil: done, with fibre, magnesium and satiety thrown in.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most vitamin E?
Sunflower oil leads at 41.1 mg per 100 grams, with sunflower seeds at 35.17 mg and almonds at 25.6 mg.
How much vitamin E per day?
As a daily reference the EU NRV names 12 mg. Thirty grams of almonds already supplies over 7 mg of it.
What may be said about vitamin E under the regulation?
The only authorised wording reads: "vitamin E contributes to the protection of cells from oxidative stress". No other statement appears in Regulation (EU) No 432/2012.
Do you need fat to absorb vitamin E?
The vitamin is fat-soluble and absorbed with fat. In practice it already sits in fat-rich products, so with nuts, seeds and oil that condition is met automatically.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.