Food Sources of Nutrients Home
Sources of Lutein + zeaxanthin
Based on USDA (US Department of Agriculture) National Nutrient Database Release 22 (SR22). The values are mean nutrient values per 100 grams of the edible portion.
1. Kale, raw 39,550 mcg
2. Dandelion greens, raw 13,610 mcg
3. Spices, paprika 13,157 mcg
4. Spices, pepper, red or cayenne 13,157 mcg
5. Turnip greens, raw 12,825 mcg
6. Cress, garden, raw 12,500 mcg
7. Spinach, raw 12,198 mcg
8. Chard, swiss, raw 11,000 mcg
9. Chicory greens, raw 10,300 mcg
10. Mustard greens, raw 9,900 mcg
11. Collards, raw 8,932 mcg
12. Radicchio, raw 8,832 mcg
13. Watercress, raw 5,767 mcg
14. Basil, fresh 5,650 mcg
15. Parsley, raw 5,561 mcg
16. Peppers, hot chile, sun-dried 5,494 mcg
17. Chrysanthemum, garland, raw 3,834 mcg
18. Arugula, raw 3,555 mcg
19. Spaghetti, spinach, dry 3,487 mcg
20. Peas, green, raw 2,477 mcg
21. Spices, coriander leaf, dried 2,428 mcg
22. Spices, parsley, dried 2,428 mcg
23. Lettuce, cos or romaine, raw 2,312 mcg
24. Egg, yolk, dried 2,299 mcg
25. Noodles, egg, spinach, cooked, enriched 2,232 mcg
26. Squash, summer, zucchini, includes skin, raw 2,125 mcg
27. Squash, summer, all varieties, raw 2,125 mcg
28. Taro leaves, raw 1,932 mcg
29. Leeks, (bulb and lower leaf-portion), raw 1,900 mcg
30. Spices, marjoram, dried 1,895 mcg
31. Spices, oregano, dried 1,895 mcg
32. Spices, sage, ground 1,895 mcg
33. Spices, thyme, dried 1,895 mcg
34. Snacks, popcorn, microwave, low fat 1,762 mcg
35. Grape leaves, raw 1,747 mcg
36. Lettuce, green leaf, raw 1,730 mcg
37. Lettuce, red leaf, raw 1,724 mcg
38. Brussels sprouts, raw 1,590 mcg
39. Beet greens, raw 1,503 mcg
40. Pumpkin, raw 1,500 mcg
41. Snacks, popcorn, air-popped 1,450 mcg
42. Tomatoes, sun-dried 1,419 mcg
43. Nuts, pistachio nuts, raw 1,405 mcg
44. Broccoli, raw 1,403 mcg
45. Tomato powder 1,370 mcg
46. Corn, yellow 1,355 mcg
47. Corn bran, crude 1,355 mcg
48. Corn flour, whole-grain, yellow 1,355 mcg
49. Cornmeal, whole-grain, yellow 1,355 mcg
50. Cornmeal, degermed, enriched, yellow 1,355 mcg
51. Corn flour, masa, enriched, yellow 1,355 mcg
52. Cornmeal, degermed, unenriched, yellow 1,355 mcg
53. Egg, whole, dried 1,329 mcg
54. Spices, basil, dried 1,150 mcg
55. Broccoli raab, raw 1,121 mcg
56. Egg, yolk, raw, fresh 1,094 mcg
57. Popcorn, microwave, low fat and sodium 1,087 mcg
58. Egg, yolk, raw, frozen 1,055 mcg
59. Carrot, dehydrated 1,051 mcg
60. Soup, cream of vegetable, dry, powder 920 mcg
61. Coriander (cilantro) leaves, raw 865 mcg
62. Persimmons, japanese, raw 834 mcg
63. Peas, edible-podded, raw 740 mcg
64. Peppers, hot chili, green, raw 725 mcg
65. Asparagus, raw 710 mcg
66. Peppers, hot chili, red, raw 709 mcg
67. Seeds, flaxseed 651 mcg
68. Fish, caviar, black and red, granular 648 mcg
69. Corn, sweet, yellow, raw 644 mcg
70. Beans, snap, green, raw 640 mcg
71. Spices, mustard seed, ground 568 mcg
72. Pepper, serrano, raw 544 mcg
73. Soup, beef noodle, dry, mix 537 mcg
74. Snacks, popcorn, cakes 537 mcg
75. Okra, raw 516 mcg
76. Spices, poultry seasoning 503 mcg
77. Peppers, jalapeno, raw 492 mcg
78. Tomatillos, raw 467 mcg
79. Artichokes, (globe or french), raw 464 mcg
80. Egg, duck, whole, fresh, raw 459 mcg
 
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