What Are the Best Vegan Sources of Vitamin E?

Vitamin E is a fat-soluble vitamin found naturally in many plant foods. The best vegan sources of vitamin E include nuts, seeds, plant oils, avocado and some green vegetables, making it possible to get vitamin E from food without animal products.

For people following a vegan or vegetarian diet, foods such as sunflower seeds, almonds, hazelnuts, peanuts, sunflower oil, avocado, spinach and broccoli can all contribute to vitamin E intake. Using a range of these foods throughout the week is a straightforward way to include plant-based vitamin E in everyday meals.

Is Vitamin E Vegan?

Yes, vitamin E is naturally found in many plant foods, making it suitable for vegan diets. Almonds, sunflower seeds, avocado, and vegetable oils are natural sources of vitamin E that can be included in everyday meals.

Vitamin E is also available as a dietary supplement. For those who want to supplement their diet, a vegan vitamin E supplement can provide an additional source of vitamin E. When choosing a supplement, check the full ingredient list and the vegan suitability information to ensure the product meets your dietary requirements.

Best Vegan Sources of Vitamin E

The best vitamin E sources for vegans are mainly nuts, seeds and plant oils, which tend to contain more vitamin E than most other plant foods. Avocado and green vegetables can also contribute to your daily intake and add variety to a vitamin E plant-based diet.

1. Sunflower Seeds

Sunflower seeds are among the richest vegan sources of vitamin E and are easy to include in everyday meals. They can be eaten on their own or added to dishes for extra texture and flavour.

Try adding sunflower seeds to:

• Porridge

• Overnight oats

• Salads

• Grain bowls

• Cooked vegetables

• Homemade snack mixes

They require little preparation and can be sprinkled directly over meals, making them an easy, regular source of vitamin E for vegans.

2. Almonds

Almonds are a concentrated vegan source of vitamin E and can be eaten as a snack or added to meals. They work well in both sweet and savoury dishes, making them an easy vitamin E vegan food to include regularly.

Try adding chopped almonds to porridge or cereal, using almond butter on wholegrain toast, or adding almonds to salads and grain-based dishes.

Along with vitamin E, almonds provide protein, fibre and unsaturated fats, so they can contribute several nutrients to a varied plant-based diet.

3. Hazelnuts

Hazelnuts provide vitamin E, unsaturated fats, and other nutrients. They can be eaten whole, chopped into meals or used in homemade recipes.

Add chopped hazelnuts to porridge, fruit or plant-based yoghurt, or use them to add texture to salads and grain dishes.

Including different nuts in your diet rather than relying on one type gives you a broader range of foods and makes it easier to vary your vegan vitamin E sources.

4. Sunflower Oil

Sunflower oil is a concentrated plant-based source of vitamin E and can be used in cooking, salad dressings, and marinades. It provides an easy way to include vitamin E in meals without adding a separate food specifically for this nutrient.

Because oils are energy-dense, small amounts are generally sufficient for cooking or dressing. Sunflower oil can therefore complement other vitamin E vegan foods, such as nuts, seeds and vegetables, rather than replacing them.

5. Wheat Germ Oil

Wheat germ oil is one of the more concentrated vegan sources of vitamin E. It can be used in small amounts as part of a varied diet, although it is not usually a staple cooking oil.

If you are looking specifically for vegan vitamin E oil, check the product information to confirm that the oil and any other ingredients are suitable for a vegan diet.

6. Avocado

Avocado provides vitamin E along with unsaturated fats and other nutrients, making it a useful addition to a varied plant-based diet.

It can be added to:

• Salads

• Wholegrain toast

• Wraps

• Grain bowls

• Dips

• Smoothies

Avocado contains less vitamin E than concentrated sources such as sunflower seeds, almonds and some plant oils, but it can still contribute to your overall intake. Using it alongside other vitamin E vegan foods provides greater variety.

7. Peanuts and Peanut Butter

Peanuts are a useful vegan source of vitamin E and can be eaten whole or used as peanut butter. They also provide protein, fibre and unsaturated fats.

Add peanuts to salads, grain dishes or homemade snack mixes, or spread peanut butter on wholegrain toast. It can also be stirred into porridge or blended into smoothies.

When choosing peanut butter, check the ingredient list if you prefer a product made primarily from peanuts, with no added ingredients.

8. Spinach

Spinach provides less vitamin E than concentrated sources such as nuts, seeds and plant oils, but it can still contribute to your intake when included regularly. It also provides fibre and other nutrients, making it a useful part of a varied plant-based diet.

Add spinach to:

• Pasta dishes

• Soups

• Curries

• Stir-fries

• Salads

• Sandwiches

• Savoury breakfasts

Using leafy greens alongside nuts, seeds and other vitamin E vegan foods helps increase the variety of plant foods in your diet.

9. Broccoli

Broccoli provides smaller amounts of vitamin E along with fibre and other nutrients. It can be easily combined with other vegan sources of vitamin E, such as seeds, nuts and plant oils.

Try steaming, roasting or stir-frying broccoli and serving it with whole grains, beans, tofu or other plant-based protein sources. This makes it easy to include broccoli as part of a varied vegan meal rather than relying on it as a major source of vitamin E.

How to Include Vitamin E in a Vegan Diet

You do not need to plan every meal around vitamin E. Instead, include different vitamin E-rich plant foods across the day, using nuts, seeds, plant oils, vegetables and other foods in different meals.

For example:

Breakfast: oats with almond butter and sunflower seeds

Lunch: spinach, avocado and chickpea salad

Snack: almonds or peanuts

Dinner: broccoli and other vegetables cooked with plant oil, served with tofu and whole grains

This way, you can include several vegan sources of vitamin E as part of regular meals, while also getting other nutrients from a varied plant-based diet.

What Is the Healthiest Vegan Food for Vitamin E?

There is no single healthiest vegan food for vitamin E. Sunflower seeds, almonds, hazelnuts and certain plant oils are among the more concentrated sources, while foods such as avocado, spinach and broccoli provide smaller amounts alongside other nutrients.

The best choice depends on how the food fits into your overall diet. Nuts and seeds can contribute protein, fibre, and unsaturated fats; vegetables provide fibre and other micronutrients; and plant oils can be used in meal preparation.

For this reason, a combination of vitamin E-rich vegan foods is more effective than relying heavily on a single ingredient.

The main dietary sources of vitamin E are plant-based, so vitamin E for vegetarians can largely come from the same foods used in a vegan diet, including nuts, seeds, plant oils and vegetables. 

How to Add More Vitamin E to a Vegan Diet

Including vitamin E-rich foods in everyday meals does not require major changes to your diet. Use a combination of nuts, seeds, plant oils and vegetables across different meals rather than relying on one concentrated source.

Add Seeds to Breakfast

Sprinkle sunflower seeds over porridge, cereal or plant-based yoghurt. Ground flaxseed can also be mixed into oats, smoothies or overnight oats.

Use Nuts as a Snack

Almonds, hazelnuts and peanuts are convenient vegan sources of vitamin E that can be eaten between meals or added to breakfast and salads.

Add Avocado to Lunch

Use avocado in salads, wraps, sandwiches and grain bowls. It provides vitamin E alongside unsaturated fats and can add texture to otherwise simple meals.

Include Green Vegetables

Add spinach or broccoli to soups, pasta dishes, curries, stir-fries and other main meals. These vegetables provide smaller amounts of vitamin E while contributing other nutrients and fibre.

Use Plant Oils in Cooking

Plant oils can contribute vitamin E when used in cooking, dressings and marinades. Sunflower oil is a particularly concentrated source, while other plant oils can also contribute to overall intake.

The aim is to include different vitamin E vegan foods throughout the week. Combining nuts, seeds, vegetables, and plant oils also provides a wider range of nutrients than relying on a single food source.

Is Vitamin E Oil Vegan?

Vitamin E oil can be vegan when both the vitamin E and the other ingredients in the finished product are plant-derived.

However, vitamin E oil is not automatically vegan. The source of the vitamin E, as well as the other ingredients in the formulation, determines whether the finished product is suitable for a vegan diet.

If you are looking for vegan vitamin E oil, check the product's ingredient list and vegan suitability information before buying.

Can You Get Enough Vitamin E from a Vegan Diet?

Yes. A well-planned vegan diet can provide enough vitamin E through foods such as nuts, seeds, plant oils and vegetables.

Nuts, seeds and certain plant oils are particularly concentrated sources, while vegetables generally provide smaller amounts. Including several of these foods throughout the week makes it possible to get vitamin E from vegan foods without relying on animal products or supplements.

Using different sources also adds variety to the diet and provides other nutrients alongside vitamin E.

A Simple Vegan Vitamin E Meal Plan

A vegan meal plan can include vitamin E-rich foods naturally across different meals rather than treating vitamin E as the focus of every dish.

Breakfast: Porridge with almond butter, sunflower seeds and berries

Lunch: Wholegrain wrap with avocado, spinach, chickpeas and other vegetables

Snack: Almonds or peanuts with fruit

Dinner: Tofu and broccoli with brown rice, prepared with a small amount of plant oil

This combination includes several vegan sources of vitamin E, such as nuts, seeds, avocado, spinach, and plant oils, while also providing other foods needed for a varied plant-based diet.

Holland & Barrett Spain offers a range of products that can complement a varied vegan diet, including plant-based foods and nutritional supplements. Vitamin E can be obtained from everyday foods such as nuts, seeds, plant oils and vegetables, while a suitable supplement can provide an additional source when needed. The most appropriate choice depends on your diet, nutritional needs and personal preferences. 

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