nutrient
Alpha-tocopherol
The vitamin E form preferentially retained in human plasma and used for the EFSA adult AI.
Alpha-tocopherol occurs in natural and synthetic stereochemical forms. Labels may distinguish d-alpha from dl-alpha forms.
What the form means
Alpha-tocopherol is the principal reference form for vitamin E activity and is preferentially retained by the liver. The label’s stereochemistry and amount matter when comparing products.
Food sources
Per 100 g| Food | Per 100 g | Daily reference |
|---|---|---|
| Almonds, dry-roasted and salted | 19 mg | 146.15–172.73% |
| Atlantic salmon, farmed, raw (SR Legacy 2018) | 3.55 mg | 27.31–32.27% |
| Atlantic sardines, canned in oil (SR Legacy 2018) | 2.04 mg | 15.69–18.55% |
| Spinach, raw (SR Legacy 2018) | 2.03 mg | 15.62–18.45% |
| Hummus, commercial | 1.74 mg | 13.38–15.82% |
Show 10 more foods
| Food | Per 100 g | Daily reference |
|---|---|---|
| Atlantic salmon, farmed, cooked (SR Legacy 2018) | 1.14 mg | 8.77–10.36% |
| Grape tomatoes, raw | 0.98 mg | 7.54–8.91% |
| Carrots, frozen and unprepared | 0.69 mg | 5.31–6.27% |
| Braised chicken breast | 0.33 mg | 2.54–3% |
| Braised chicken drumstick | 0.17 mg | 1.31–1.55% |
| Soy milk, unsweetened and shelf-stable | 0.16 mg | 1.2–1.42% |
| Lentils, cooked and salted (SR Legacy 2018) | 0.11 mg | 0.85–1% |
| Cottage cheese, 2% fat | 0.08 mg | 0.62–0.73% |
| Low-fat milk, 1% and fortified | 0.02 mg | 0.15–0.18% |
| Greek yogurt, plain nonfat | 0.01 mg | 0.08–0.09% |
Compared with EFSA’s adult reference of 11–13 mg/day. The percentage range reflects different adult reference groups.
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Healthy European adults; women / men; alpha-tocopherol. Adequate intake: 11–13 mg/day. These are population references, not individual targets.
Portions recorded by the source
- Almonds, dry-roasted and salted: 1 cup (135 g) — 25.65 mg, 197.31–233.18% of the daily reference.
- Hummus, commercial: 2 tablespoon (33.9 g) — 0.59 mg, 4.54–5.36% of the daily reference.
- Braised chicken breast: 1 piece (174 g) — 0.57 mg, 4.42–5.22% of the daily reference.
- Braised chicken drumstick: 1 drumstick (104 g) — 0.18 mg, 1.36–1.61% of the daily reference.
- Cottage cheese, 2% fat: 1 cup (220 g) — 0.18 mg, 1.35–1.6% of the daily reference.
- Low-fat milk, 1% and fortified: 1 cup (246 g) — 0.05 mg, 0.38–0.45% of the daily reference.
- Greek yogurt, plain nonfat: 1 container (156 g) — 0.02 mg, 0.12–0.14% of the daily reference.
The source records and EFSA guidance are linked in References below.
Forms
Alpha-tocopherol is a form of Vitamin E.
Alpha-tocopherol is a named chemical form within its parent vitamin family.
Worth knowing
The retained vitamin E form. Alpha-tocopherol is the vitamin E form preferentially retained in human plasma and used for the EFSA adult reference value. Food and supplement labels can further distinguish natural d-alpha from synthetic dl-alpha forms.
A closer look
Natural and synthetic labels mean different mixtures
Natural d-alpha-tocopherol and synthetic dl-alpha-tocopherol are not identical mixtures. NIH ODS reports different activity per milligram for the natural and synthetic forms, so the named form and the amount belong together when a label is interpreted.
References
Source-checked local draft.
Human editorial review pending.
- NIH Office of Dietary SupplementsVitamin E: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
Banana & peanut oats · 8 min →
Apple & walnut porridge · 10 min →
All 40 easy meals →