Foods Highest in Vitamin E (alpha-tocopherol)

Compiled by GetFoodFacts, Independent data publisher

Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Oil, wheat germ ranks #1 of 50 for Vitamin E (alpha-tocopherol), at 149.4MG per 100g.

What These Vitamin E (alpha-tocopherol) Rankings Mean

This ranking surfaces the top 50 whole foods for Vitamin E (alpha-tocopherol), pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Vitamin E (alpha-tocopherol), so amounts are reported in absolute terms (MG per 100g edible portion).

At the top of the ranking sits Oil, wheat germ, delivering 149.4MG per 100g. The top three (Oil, wheat germ, Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes, Oil, sunflower) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Vitamin E (alpha-tocopherol) sources side-by-side

#	Food	Amount	% DV
1	Oil, wheat germ	149.4 MG	-
2	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	80.5 MG	-
3	Oil, sunflower	68.5 MG	-
4	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	51.9 MG	-
5	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	51.9 MG	-
6	Babyfood, cereal, whole wheat, with apples, dry fortified	50.0 MG	-
7	Oil, hazelnut	47.2 MG	-
8	Oil, safflower	46.0 MG	-
9	Peanut butter, smooth, vitamin and mineral fortified	43.2 MG	-
10	Peanut butter, chunky, vitamin and mineral fortified	43.2 MG	-
11	Oil, sunflower, linoleic (less than 60%)	41.1 MG	-
12	Oil, sunflower, linoleic, (approx. 65%)	41.1 MG	-
13	Oil, sunflower, linoleic, (partially hydrogenated)	41.1 MG	-
14	Oil, sunflower, high oleic (70% and over)	41.1 MG	-
15	Oil, industrial, mid-oleic, sunflower	41.1 MG	-
16	Spices, chili powder	38.1 MG	-
17	Margarine-like spread, BENECOL Light Spread	37.2 MG	-
18	Seeds, sunflower seed kernels, oil roasted, with salt added	36.3 MG	-
19	Seeds, sunflower seed kernels, oil roasted, without salt	36.3 MG	-
20	Wocas, dried seeds, Oregon, yellow pond lily (Klamath)	35.6 MG	-
21	Oil, cottonseed, salad or cooking	35.3 MG	-
22	Oil, industrial, cottonseed, fully hydrogenated	35.3 MG	-
23	Seeds, sunflower seed kernels, dried	35.2 MG	-
24	Oil, safflower, salad or cooking, linoleic, (over 70%)	34.1 MG	-
25	Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)	34.1 MG	-
26	Oil, rice bran	32.3 MG	-
27	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	30.5 MG	-
28	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	30.5 MG	-
29	Spices, pepper, red or cayenne	29.8 MG	-
30	Spices, paprika	29.1 MG	-
31	Oil, grapeseed	28.8 MG	-
32	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	27.5 MG	-
33	Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)	26.6 MG	-
34	Seeds, sunflower seed kernels from shell, dry roasted, with salt added	26.1 MG	-
35	Seeds, sunflower seed kernels, dry roasted, with salt added	26.1 MG	-
36	Seeds, sunflower seed kernels, dry roasted, without salt	26.1 MG	-
37	Nuts, almonds, oil roasted, lightly salted	26.0 MG	-
38	Nuts, almonds, oil roasted, with salt added	26.0 MG	-
39	Nuts, almonds, oil roasted, without salt added	26.0 MG	-
40	Nuts, almonds	25.6 MG	-
41	Spices, curry powder	25.2 MG	-
42	Nuts, almonds, oil roasted, with salt added, smoke flavor	25.1 MG	-
43	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	24.7 MG	-
44	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	24.6 MG	-
45	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	24.6 MG	-
46	Nuts, almond butter, plain, without salt added	24.2 MG	-
47	Nuts, almond butter, plain, with salt added	24.2 MG	-
48	Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors	24.0 MG	-
49	Nuts, almonds, dry roasted, with salt added	23.9 MG	-
50	Nuts, almonds, dry roasted, without salt added	23.9 MG	-

Frequently Asked Questions

What food is highest in Vitamin E (alpha-tocopherol)?

Oil, wheat germ is the food highest in Vitamin E (alpha-tocopherol), with 149.4MG per 100g.

How much Vitamin E (alpha-tocopherol) do I need per day?

There is no established FDA Daily Value for Vitamin E (alpha-tocopherol). Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Vitamin E (alpha-tocopherol)?

Top whole food sources of Vitamin E (alpha-tocopherol) include Oil, wheat germ, Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes, Oil, sunflower, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Read our methodology , how this data is sourced, computed, and verified.