Foods Highest in Gamma tocopherol

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

VitaminsUnit: mg per 100g

#	Food	Group	mg/100g
1	Oil, soybean	Fats and oils	53.0
2	Oil, blend of polyunsaturated vegetable oils	Fats and oils	52.0
3	Oil, maize	Fats and oils	50.0
4	Oil, canola	Fats and oils	34.8
5	Seed, pumpkin, hulled & dried	Seed and nut products and dishes	32.8
6	Oil, linseed or flaxseed	Fats and oils	28.8
7	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	23.0
8	Margarine spread, monounsaturated (>65% fat)	Fats and oils	23.0
9	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	23.0
10	Lupin, dehulled, flakes, uncooked	Legume and pulse products and dishes	20.3
11	Lupin, whole, uncooked	Legume and pulse products and dishes	20.3
12	Lupin, dehulled, splits, uncooked	Legume and pulse products and dishes	20.3
13	Bean, soya (soy), dried	Legume and pulse products and dishes	18.0
14	Nut, walnut, raw, unsalted	Seed and nut products and dishes	16.0
15	Lecithin, soy, granules	Miscellaneous	16.0
16	Nut, pistachio, raw, unsalted	Seed and nut products and dishes	14.0
17	Flour, chickpea (besan)	Legume and pulse products and dishes	13.3
18	Chickpea, dried	Legume and pulse products and dishes	13.3
19	Seed, linseed or flaxseed	Seed and nut products and dishes	13.1
20	Nut, pecan, raw, unsalted	Seed and nut products and dishes	13.0
21	Mayonnaise, traditional (>65% fat), commercial	Savoury sauces and condiments	13.0
22	Oil, hemp	Fats and oils	11.0
23	Dip, hummus (hommus), commercial	Savoury sauces and condiments	11.0
24	Seed, chia, dried	Seed and nut products and dishes	9.8
25	Nut, pine, raw, unsalted	Seed and nut products and dishes	9.4
26	Margarine spread, polyunsaturated (~70% fat)	Fats and oils	9.0
27	Oil, peanut	Fats and oils	9.0
28	Muesli, granola, toasted, added nuts & seeds, unfortified	Cereals and cereal products	8.4
29	Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified	Cereals and cereal products	8.1
30	Bar, snack, with >35% nuts, added protein	Confectionery and cereal/nut/fruit/seed bars	7.9
31	Nut, brazil, raw or blanched, unsalted	Seed and nut products and dishes	7.6
32	Bean, lima, dried	Legume and pulse products and dishes	7.6
33	Biscuit, savoury, seed based	Cereal based products and dishes	7.1
34	Nut, peanut, with skin, raw, unsalted	Seed and nut products and dishes	7.0
35	Bean, soya (soy), dried, boiled, drained	Legume and pulse products and dishes	6.9
36	Peanut butter, smooth & crunchy, added sugar & salt	Seed and nut products and dishes	6.8
37	Peanut butter, smooth & crunchy, no added sugar or salt	Seed and nut products and dishes	6.8
38	Pea, split, dried	Legume and pulse products and dishes	6.6
39	Chocolate, dark, no added sugar	Confectionery and cereal/nut/fruit/seed bars	6.3
40	Bar, snack, with >55% nuts	Confectionery and cereal/nut/fruit/seed bars	5.7
41	Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 g	Fats and oils	5.2
42	Dairy blend, butter & edible oil spread (~80% fat), reduced salt (sodium 400 mg/100 g)	Fats and oils	5.2
43	Nut, chestnut, roasted, unsalted	Seed and nut products and dishes	4.8
44	Chickpea, dried, boiled, drained	Legume and pulse products and dishes	4.8
45	Chickpea, canned, drained	Legume and pulse products and dishes	4.7
46	Corn chips, plain, salted	Snack foods	4.5
47	Bar, wafer & cream layers, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	4.5
48	Cake, carrot, commercial, iced	Cereal based products and dishes	4.4
49	Nut, cashew, raw, unsalted	Seed and nut products and dishes	4.3
50	Cake, mud, dark chocolate, commercial, chocolate ganache icing	Cereal based products and dishes	4.0

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 gamma tocopherol value is zero or not measured.