Sources of tocopherols

In general, food sources with the highest concentrations of vitamin E are vegetable oils, followed by nuts and seeds including whole grains.

Adjusting for typical portion sizes, however, for many people in the United States the most important sources of vitamin E include commercial breakfast cereal and tomato sauce.^[17]

Although originally extracted from wheat germ oil, most natural vitamin E supplements are now derived from vegetable oils, usually soybean oil.

Vitamin E content per 100 g of source include:^[18][19]

• Wheat germ oil (215.4 mg)
• Sunflower oil (55.8 mg)
• Almond oil (39.2 mg)
• Sunflower seed (35.17 mg)
• Almond (26.2 mg)
• Hazelnut (26.0 mg)
• Walnut oil (20.0 mg)
• Peanut oil (17.2 mg)
• Olive oil (12.0 mg)
• Poppyseed oil (11.4 mg)
• Peanut (9.0 mg)
• Pollard (2.4 mg)
• Maize (2.0 mg)
• Poppy seed (1.8 mg)
• Asparagus (1.5 mg)
• Oats (1.5 mg)
• Chestnut (1.2 mg)
• Coconut (1.0 mg)
• Tomatoes (0.9 mg)
• Walnut (0.7 mg)
• Carrots (0.6 mg)
• Goat's milk (0.1 mg)

A 100 g serving of certain fortified breakfast cereals may contain 24 mg (or more) vitamin E.^[17]

The proportion of vitamin E to other tocopherols in a nutrient source varies greatly. For example, the tocopherol content is 96% vitamin E in almonds and 9% vitamin E in poppy seeds.^[19]