You’ve probably heard people talk about the health benefits of olive oil, but does olive oil have vitamin E in a meaningful amount? Many people use extra virgin olive oil in their daily cooking without realizing it offers a natural source of this fat-soluble vitamin. Knowing how much vitamin E olive oil contains and how to store it can help you maximize the benefits from each serving.

Extra-virgin olive oil supplies healthy fats, such as monounsaturated fatty acids, along with plant polyphenols that are found in eating patterns like the Mediterranean diet. These components have been studied for how they support normal cellular processes. Understanding how vitamin E functions and how olive oil is handled from harvest to storage can help preserve its nutritional value.

Using olive oil daily can be an easy way to incorporate vitamin E into meals while enjoying a versatile cooking ingredient.

Vitamin E is a fat-soluble vitamin involved in protecting cell membranes, supporting normal immune function, and helping the body manage oxidative stress. It is naturally present in foods such as nuts, seeds, and extra virgin olive oil. The tocopherols in vitamin E help maintain the integrity of cell membranes by interacting with free radicals, which are natural byproducts of metabolism. This action helps maintain the structural integrity of cells as part of normal physiological processes.

Vitamin E includes several related compounds known as tocopherols and tocotrienols. Alpha-tocopherol, the primary form found in extra virgin olive oil, is the type most commonly used by the human body. Because vitamin E dissolves in fat, foods containing healthy fats help the body absorb it more effectively.

Vitamin E is widely recognized for its antioxidant properties. Antioxidants interact with free radicals, which are natural byproducts of normal metabolism. The tocopherols in vitamin E help maintain the integrity of cell membranes. When vitamin E is consumed alongside phenolic compounds found in extra virgin olive oil, the combination contributes to the oil’s overall antioxidant profile.

Most adults can reach the recommended daily intake of vitamin E through a varied diet. Food-based sources, including extra-virgin olive oil, nuts, and seeds, provide amounts that align with general dietary guidelines. High-dose supplements may not be appropriate for everyone, so many people rely on food sources to meet their needs.

Olive oil naturally contains vitamin E. Extra virgin olive oil generally contains more of it than refined oils. This is because extra virgin olive oil undergoes less processing.

A tablespoon of extra virgin olive oil contains about 0.7 milligrams (mg) of alpha-tocopherol, the primary form of vitamin E found in olive oil, according to nutrient data from the NIH. For context, the Recommended Dietary Allowance (RDA) for most adults is 15 mg of vitamin E daily. This 0.7 mg comes from its typical concentration of roughly 5.1 milligrams of alpha-tocopherol per 100 grams of oil, a range consistent with research describing the vitamin E profile of virgin olive oils.

As noted in the review, "The Role of Vitamin E in Human Health and Some Diseases" (Sultan Qaboos Univ Med J, 2014), alpha-tocopherol is the form most relevant to human nutrition, and olive oil contains mainly this vitamin with only trace levels of other tocopherols and no detectable tocotrienols.

Although a tablespoon supplies only a modest portion of the daily vitamin E intake, extra virgin olive oil’s healthy fats help the body absorb vitamin E and other fat-soluble vitamins consumed in the same meal. It also naturally provides small amounts of vitamin K and other fat-soluble nutrients.

The amount of vitamin E in olive oil can vary based on olive variety, growing region, processing method, and storage. Cold-pressed olive oil tends to retain more phenolic compounds because it avoids high heat. Exposure to light, heat, and oxygen can reduce vitamin E content over time, which is why olive oil is best stored in a cool, dark place.

Extra virgin oil generally contains higher levels of vitamin E than refined oils. Refining often reduces the polyphenol content and antioxidant levels through heat and filtration. In contrast, extra-virgin olive oil maintains a higher proportion of oleic acid and its natural fatty acid composition.

Vitamin E in extra-virgin olive oil has been examined in studies focused on nutrition and general well-being. These studies describe how vitamin E and phenolic compounds contribute to the oil’s antioxidant profile without establishing cause-and-effect outcomes for specific health conditions.

Vitamin E is known for its role in maintaining the structure of cell membranes. When consumed as part of olive oil, vitamin E contributes to olive oil’s overall antioxidant characteristics. The healthy fats in the oil help support skin moisture and barrier function as part of a balanced diet.

Research exploring dietary patterns that include vitamin E-rich foods has identified associations with long-term cognitive and visual health. These findings relate to dietary patterns in general and do not show that vitamin E or olive oil directly prevents or treats conditions such as Alzheimer’s disease or age-related eye changes.

Studies examining diets rich in extra-virgin olive oil, including the Mediterranean diet, have reported associations with favorable cardiovascular markers, such as blood cholesterol levels and blood lipids. These findings pertain to overall diets rather than olive oil alone and do not demonstrate that olive oil intake directly prevents heart disease, cardiovascular disease, or heart attacks. Olive oil contributes monounsaturated fat and phenolic compounds that form part of this dietary pattern’s nutritional profile.

Olive oil contains vitamin E, though other foods and vegetable oils may offer higher amounts. Including several vitamin E sources can help create a varied diet.

Sunflower and safflower oils generally contain higher vitamin E levels per tablespoon than olive oil. However, extra-virgin olive oil offers a distinct nutritional profile, featuring plant polyphenols and monounsaturated fat. Avocado oil contains healthy fats as well, but its polyphenol content differs from that of extra-virgin olive oil.

Foods such as almonds, sunflower seeds, spinach, and wheat germ contain higher concentrations of vitamin E. These foods can be paired with olive oil because vitamin E absorbs more efficiently when consumed with healthy fats.

Extra-virgin olive oil can contribute to daily vitamin E intake while also supporting the absorption of other fat-soluble vitamins, such as vitamins A, D, and K. Although not the richest source of tocopherols, it provides a reliable and versatile way to incorporate vitamin E into meals.

Extra virgin olive oil blends easily into meals and can be used in both raw and cooked dishes. Its monounsaturated fat, phenolic compounds, and natural antioxidants make it a versatile ingredient.

• Drizzle extra-virgin olive oil over salads as part of meals that contain fat-soluble vitamins.

• Toss vegetables with olive oil before roasting.

• Add olive oil to warm pasta dishes to enhance texture and flavor.

• Combine olive oil with citrus juices for a simple dressing.

• Roast peppers or broccoli with olive oil.

• Serve fresh fruit with a light drizzle of olive oil.

• Mix olive oil with lemon juice and garlic.

• Blend olive oil with yogurt, vinegar, and herbs.

• Combine olive oil with mustard and honey for a balanced vinaigrette.

Extra virgin olive oil fits into many eating patterns, but a few practical considerations can help you get the most from it.

Quality matters; rancid oil loses nutrients

• Exposure to heat, air, and light can reduce vitamin E and phenolic compounds, so proper storage matters.

Don’t rely on olive oil alone for vitamin E intake

• Foods like nuts, seeds, and leafy greens offer higher amounts of vitamin E.

Consult a healthcare professional before taking vitamin E supplements

• Vitamin E supplements are not suitable for everyone, and dosage should be discussed with a healthcare professional.

Extra-virgin olive oil provides a natural source of vitamin E, along with monounsaturated fat and phenolic compounds, which contribute to its overall nutritional profile. While not the highest source of vitamin E, it provides steady amounts to meals and complements other vitamin-rich foods well. Using olive oil daily, storing it properly, and incorporating it into a balanced diet can help maintain its nutrient content.