Vitamin E (Tocopherole) - foods, RDA, deficiency & supplements

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Vitamin E (Tocopherole) RDA - recommended daily allowance

RDA US* RDA DACH (EU)**
Age group
Female Male Female Male
14-18 y 15 mg 15 mg 12 mg 15 mg
19-30 y 15 mg 15 mg 12 mg 15 mg
31-50 y 15 mg 15 mg 12 mg 14 mg
51-70 y 15 mg 15 mg 12 mg 13 mg
> 70 y 15 mg 15 mg 11 mg 12 mg
Pregnant 15 mg 13 mg
Lactating 19 mg 17 mg
Sources:
  • * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
  • ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source

Vitamin E (Tocopherole) low-carb and keto foods

per 100g per serving
Food Vitamin E (Tocopherole) (mg) Carbs Vitamin E (Tocopherole) (mg) Carbs
Wheat germ oil 174 0 20.88 0
Diet margarine 65 0.001 13 0.0002
Sunflower oil 62.5 0 7.5 0
Safflower oil 44.5 0 5.34 0
Sunflower margarine 40 0.001 8 0.0002
Grape seed oil 28.8 0 3.456 0
Corn oil 25.7 0 3.084 0
Palm kernel fat 25 0 2.5 0
Cod liver oil 20 0 2 0
Canola oil 18.9 0 2.268 0
Vegetable margarine 16 0.001 3.2 0.0002
Flaxseed 16 0 3.2 0
Vinegar-oil dressing 15 1 2.25 0.15
Olive oil 11.9 0 1.428 0
Italian dressing (italian) 10.2 10 1.53 1.5
Standard margarine 10 0.001 2 0.0002
Soybean oil 9.5 0 1.14 0
Sardine (canned, in oil) 8.9 0 2.225 0
Peanut oil 8.9 0 1.068 0
Salmon (canned) 8.5 0 4.25 0
Tuna fish (canned, in oil) 8.2 0 4.92 0
Eel 8 0 12 0
Palm oil 7.4 0 0.888 0
Diet half-fat margarine 6 0.001 1.2 0.0002
Half-fat margarine 6 0.001 1.2 0.0002
Linseed oil 5.8 0 0.696 0
Egg yolk (raw) 5.7 0.001 1.14 0.0002
Eel (smoked) 5.5 0 2.75 0
Scampi (grilled) 4.9 1 6.125 1.25
Shrimps (de-shelled) 4.2 1 4.2 1