Foods Highest in Alpha tocopherol

Top 50 Australian foods ranked by alpha tocopherol content per 100g, sourced from the AFCD.

VitaminsUnit: mg per 100g

#	Food	Group	mg/100g
1	Oil, sunflower	Fats and oils	56.0
2	Oil, safflower	Fats and oils	53.0
3	Seed, sunflower	Seed and nut products and dishes	41.2
4	Oil, cottonseed	Fats and oils	35.3
5	Margarine spread, polyunsaturated (~70% fat)	Fats and oils	33.5
6	Oil, rice bran	Fats and oils	32.3
7	Paprika, dry powder	Miscellaneous	29.1
8	Nut, almond meal	Seed and nut products and dishes	27.5
9	Nut, almond, with skin, raw, unsalted	Seed and nut products and dishes	27.5
10	Oil, almond	Fats and oils	26.6
11	Curry powder	Miscellaneous	25.2
12	Nut, almond, with skin, roasted, unsalted	Seed and nut products and dishes	25.0
13	Oil, maize	Fats and oils	23.0
14	Oregano, dried	Miscellaneous	18.3
15	Dressing, thousand island, regular fat, commercial	Savoury sauces and condiments	18.0
16	Oil, canola	Fats and oils	17.6
17	Oil, olive	Fats and oils	16.6
18	Oil, avocado	Fats and oils	16.6
19	Mayonnaise, traditional (>65% fat), commercial	Savoury sauces and condiments	16.1
20	Nut, hazelnut, raw, unsalted	Seed and nut products and dishes	16.0
21	Oil, palm	Fats and oils	15.9
22	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	15.0
23	Margarine spread, monounsaturated (>65% fat)	Fats and oils	15.0
24	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	15.0
25	Egg, chicken, whole, omega-3 polyunsaturate enriched, raw	Egg products and dishes	14.0
26	Oil, vegetable	Fats and oils	14.0
27	Oil, blend of monounsaturated vegetable oils	Fats and oils	14.0
28	Oil, blend of polyunsaturated vegetable oils	Fats and oils	14.0
29	Oil, mustard seed	Fats and oils	14.0
30	Oil, macadamia	Fats and oils	14.0
31	Oil, peanut	Fats and oils	12.9
32	Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled	Egg products and dishes	12.8
33	Nut, pine, raw, unsalted	Seed and nut products and dishes	12.0
34	Mustard, cream style	Savoury sauces and condiments	10.6
35	Bar, snack, with >55% nuts	Confectionery and cereal/nut/fruit/seed bars	9.6
36	Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified	Cereals and cereal products	9.2
37	Chocolate, white	Confectionery and cereal/nut/fruit/seed bars	9.1
38	Chilli (chili), red, fried, no added fat	Vegetable products and dishes	9.0
39	Oil, soybean	Fats and oils	9.0
40	Cloves, dried, ground	Miscellaneous	8.8
41	Nut, peanut, with skin, raw, unsalted	Seed and nut products and dishes	8.8
42	Potato crisps or chips, plain, salted	Snack foods	8.6
43	Potato straws, French fries, plain	Snack foods	8.6
44	Chilli (chili), red, raw	Vegetable products and dishes	8.5
45	Chutney or relish, commercial	Savoury sauces and condiments	8.3
46	Vegetable crisps or chips, sweet potato & taro, flavoured	Snack foods	8.2
47	Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)	Fats and oils	8.0
48	Egg, chicken, yolk, hard-boiled	Egg products and dishes	8.0
49	Olive, green or black, drained	Savoury sauces and condiments	7.9
50	Tomato, sundried	Vegetable products and dishes	7.9

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where alpha tocopherol value is zero or not measured.