Foods Highest in Beta tocopherol

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

VitaminsUnit: mg per 100g

#	Food	Group	mg/100g
1	Oil, canola	Fats and oils	10.2
2	Oil, avocado	Fats and oils	7.4
3	Oil, olive	Fats and oils	7.4
4	Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	1.2
5	Bread roll, mixed grain	Cereals and cereal products	0.80
6	Margarine spread, polyunsaturated (~70% fat)	Fats and oils	0.60
7	Oil, linseed or flaxseed	Fats and oils	0.60
8	Margarine spread, monounsaturated (>65% fat)	Fats and oils	0.50
9	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	0.50
10	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	0.50
11	Taco shell, from corn flour, plain	Snack foods	0.50
12	Breakfast cereal, whole wheat, puffed, no added sugar or salt, unfortified	Cereals and cereal products	0.40
13	Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified	Cereals and cereal products	0.40
14	Wheat bran, unprocessed, uncooked	Cereals and cereal products	0.40
15	Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo)	Cereals and cereal products	0.40
16	Oil, hemp	Fats and oils	0.40
17	Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added vitamins & minerals (Uncle Toby's Fibre Plus)	Cereals and cereal products	0.30
18	Breakfast cereal, wheat bran, flakes, sultanas, added vitamins & minerals (Kellogg's Sultana Bran)	Cereals and cereal products	0.30
19	Egg, chicken, yolk, hard-boiled	Egg products and dishes	0.30
20	Nut, almond, with skin, raw, unsalted	Seed and nut products and dishes	0.30
21	Nut, almond meal	Seed and nut products and dishes	0.30
22	Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)	Cereal based products and dishes	0.20
23	Bread, damper, from white flour, homemade	Cereals and cereal products	0.20
24	Bread, damper, homemade, toasted	Cereals and cereal products	0.20
25	Bread, from white flour, Italian-style, commercial	Cereals and cereal products	0.20
26	Bread, from white flour, Italian-style, commercial, toasted	Cereals and cereal products	0.20
27	Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified (Be Natural Honey Flakes)	Cereals and cereal products	0.20
28	Breakfast cereal, mixed grain (wheat, oat & corn), added vitamins & minerals (Kellogg's Nutri-grain)	Cereals and cereal products	0.20
29	Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins & minerals (Kellogg's Just Right)	Cereals and cereal products	0.20
30	Breakfast cereal, whole wheat, biscuit, added vitamins & minerals (Sanitarium Weet Bix)	Cereals and cereal products	0.20
31	Lasagne, beef, commercial, purchased frozen, baked	Cereal based products and dishes	0.20
32	Peanut butter, smooth & crunchy, no added sugar or salt	Seed and nut products and dishes	0.20
33	Peanut butter, smooth & crunchy, added sugar & salt	Seed and nut products and dishes	0.20
34	Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)	Fats and oils	0.20
35	Oil, coconut	Fats and oils	0.20
36	Egg, chicken, yolk, raw	Egg products and dishes	0.20
37	Raspberry, raw	Fruit products and dishes	0.20
38	Raspberry, purchased frozen	Fruit products and dishes	0.20
39	Strawberry, raw	Fruit products and dishes	0.20
40	Strawberry, purchased frozen	Fruit products and dishes	0.20
41	Snow pea, fresh, raw	Vegetable products and dishes	0.20
42	Snow pea, fresh, fried, no added fat	Vegetable products and dishes	0.20
43	Snow pea, fresh, boiled, drained	Vegetable products and dishes	0.20
44	Protein powder, hemp seed based	Special dietary foods	0.10
45	Biscuit, savoury, from white wheat flour, plain snack cracker style	Cereal based products and dishes	0.10
46	Biscuit, savoury, from white wheat flour, cheese-flavoured	Cereal based products and dishes	0.10
47	Biscuit, sweet, plain	Cereal based products and dishes	0.10
48	Bread, from white flour, Turkish	Cereals and cereal products	0.10
49	Bread, from white flour, Turkish, toasted	Cereals and cereal products	0.10
50	Bread roll, from wholemeal flour	Cereals and cereal products	0.10

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 beta tocopherol value is zero or not measured.