Nutrient table · IFCT 2017 · ICMR-NIN 2020
Vitamin E content of Indian foods
Per 100 g, safflower seeds are the richest vitamin E source in IFCT 2017 at 31.74 mg of alpha-tocopherol, almost level with pistachio at 31.41 mg. Almond gives 24.88 mg and sunflower seeds 21.39 mg, far ahead of flaxseeds at 7.79 mg and dry coconut at 6.02 mg. The ICMR-NIN 2020 summary note sets no single daily figure for vitamin E.
What vitamin e does, and where Indian diets stand
Vitamin E is a group of fat-soluble compounds, of which alpha-tocopherol is the form the body keeps and the one this table measures. It works as an antioxidant inside cell membranes, protecting the fats there from damage, and supports normal nerve and immune function. Because it travels with fat, it is found mainly in nuts, seeds and the oils pressed from them.
True deficiency is rare in healthy adults and is usually linked to conditions that block fat absorption. Indian diets get vitamin E from cooking oils, nuts and seeds, and the amount depends heavily on the oil used: sunflower and safflower oils carry far more than coconut oil or ghee. Very low-fat diets can fall short.
This table ranks the 242 foods in IFCT 2017 with a vitamin E value, per 100 g. Four seeds and nuts stand far apart at the top: safflower seeds, pistachio, almond and sunflower seeds. Behind them comes a mixed group of flaxseeds, crab, dry coconut, peanuts, pine nuts, zucchini, prawns and freshwater fish such as pangas, rohu and catla. Cooking oils are not ranked here.
All 242 foods ranked by vitamin e
Per 100 g of the edible portion, highest first.
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Vitamin E content of Indian foods. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nutrients/vitamin-e/
The top vegetarian sources of vitamin e
| Food | Group | Per 100 g |
|---|---|---|
| Safflower seeds | Nuts and oilseeds | 31.74 mg |
| Pistachio | Nuts and oilseeds | 31.41 mg |
| Almond | Nuts and oilseeds | 24.88 mg |
| Sunflower seeds | Nuts and oilseeds | 21.39 mg |
| Flaxseeds (alsi) | Nuts and oilseeds | 7.79 mg |
| Coconut | Nuts and oilseeds | 6.02 mg |
| Peanuts (groundnut) | Nuts and oilseeds | 4.26 mg |
| Pine nuts (chilgoza) | Nuts and oilseeds | 4.01 mg |
| Zucchini | Vegetables and mushrooms | 3.9 mg |
| Walnut | Nuts and oilseeds | 2.65 mg |
| Turmeric powder | Spices, herbs and condiments | 2.63 mg |
| Niger seeds | Nuts and oilseeds | 2.59 mg |
| Quinoa | Cereals and millets | 2.08 mg |
| Curry leaves | Spices, herbs and condiments | 1.71 mg |
| Poppy seeds | Spices, herbs and condiments | 1.66 mg |
Vitamin E requirements for Indians
The ICMR-NIN 2020 summary note on nutrient requirements does not list one daily vitamin E figure, so this page quotes none. The need is linked to the amount of polyunsaturated fat in the diet: the more of those fats a person eats, the more vitamin E is needed to protect them, and seed oils conveniently supply both.
High-dose vitamin E capsules are popular for skin and hair, but large doses can thin the blood and interact with blood thinners. Vitamin E from food is safe; supplements should be taken only on medical advice.
From a table to a plate
Values are milligrams of alpha-tocopherol per 100 g of raw food. A small handful of almonds or sunflower seeds is far less than 100 g but still supplies a useful amount, because the figures are so high. Vitamin E is damaged by heat, light and air, so oil reused for deep frying, rancid nuts and old flour lose much of it. Store nuts and seeds in airtight jars away from the stove.
- Eat a small handful of almonds, pistachios or sunflower seeds most days, in place of fried snacks.
- Roast safflower or sunflower seeds lightly and add them to chikki, laddoos or a trail mix.
- Use a mix of cooking oils over the month, including sunflower or safflower oil, rather than ghee or coconut oil alone.
- Grind flaxseed in small batches and keep it in the fridge so its vitamin E and fats stay fresh.
- Do not reuse deep-frying oil; repeated heating destroys vitamin E and creates harmful compounds.
What people ask about vitamin e
Which Indian food has the most vitamin E?
Safflower seeds lead IFCT 2017 at 31.74 mg per 100 g, with pistachio almost level at 31.41 mg. Almond gives 24.88 mg and sunflower seeds 21.39 mg. Everything else in the table carries much less, with flaxseeds next at 7.79 mg.
How much vitamin E does an adult need?
The ICMR-NIN 2020 summary note does not give a single daily figure for vitamin E. Needs rise with the amount of polyunsaturated fat eaten. A small daily handful of nuts or seeds, with a sensible mix of cooking oils, covers most people.
Is almond the best source of vitamin E?
Almond is a very good source at 24.88 mg per 100 g, but in IFCT 2017 safflower seeds and pistachio carry a little more. Sunflower seeds, at 21.39 mg, are a cheaper option with nearly as much.
Do vegetables contain vitamin E?
Most carry very little. Zucchini stands out at 3.9 mg per 100 g, and curry leaves give 1.71 mg. Gourds such as bottle gourd, bitter gourd and ash gourd carry only 0.01 mg, so nuts and seeds remain the main source.
Related reading and tables
Vitamin E Rich Foods in India: Nuts, Seeds, Oils and Greens
From the NNWA journal.
Calories (energy) content of Indian foods
Ranked per 100 g.
Protein content of Indian foods
Ranked per 100 g.
Dietary fibre content of Indian foods
Ranked per 100 g.
Total fat content of Indian foods
Ranked per 100 g.
Carbohydrate content of Indian foods
Ranked per 100 g.
Calcium content of Indian foods
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Iron content of Indian foods
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Zinc content of Indian foods
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Magnesium content of Indian foods
Ranked per 100 g.