Top 10 Foods Highest in Lutein and Zeaxanthin

Lutein and zeaxanthin are carotenoids known for giving vegetables their green or orange colors. Like other carotenoids, lutein and zeaxanthin are thought to play a role in maintaining eye health and preventing macular degeneration.

Foods high in lutein and zeaxanthin include dark leafy greens, peas, summer squash, pumpkin, brussels sprouts, broccoli, asparagus, lettuce, carrots, and pistachios. For more foods, see the nutrient ranking of all foods high in lutein and zeaxanthin.

• 1. Dark Leafy Greens (Spinach)

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  20354mcg	11308mcg	98330mcg

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)

  More Leafy Green Vegetables High in Lutein and Zeaxanthin

  • 19276mcg in 1 cup of cooked Swiss chard
  • 14560mcg in 1 cup of cooked mustard greens
  • 12154mcg in 1 cup of cooked turnip greens
  • 11774mcg in 1 cup of cooked collards
  • 6447mcg in 1 cup of cooked kale

  See all vegetables high in lutein and zeaxanthin.

• 2. Green Peas

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  4149mcg	2593mcg	6174mcg

  Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)
• 3. Summer Squash

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  4048mcg	2249mcg	22490mcg

  Nutrition Facts for Cooked Summer Squash (Boiled, Drained). (Source)
• 4. Pumpkin

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  2484mcg	1014mcg	10140mcg

  Nutrition Facts for Cooked Pumpkin (Boiled, Drained). (Source)
• 5. Brussels Sprouts

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  2012mcg	1290mcg	7167mcg

  Nutrition Facts for Cooked Brussels Sprouts (Boiled, Drained). (Source)
• 6. Broccoli

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  1685mcg	1080mcg	6171mcg

  Nutrition Facts for Cooked Broccoli (Boiled, Drained). (Source)
• 7. Asparagus

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  1388mcg	771mcg	7009mcg

  Nutrition Facts for Cooked Asparagus (Boiled, Drained). (Source)
• 8. Romaine Lettuce

  Lut + Zea per Cup	Lut + Zea per 100g	Lut + Zea per 200 Calories
  1087mcg	2312mcg	27200mcg

  Nutrition Facts for Romaine Lettuce. (Source)
• 9. Carrots

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  1072mcg	687mcg	3926mcg

  Nutrition Facts for Cooked Carrots (Boiled, Drained). (Source)
• 10. Pistachios

  Lut + Zea per 1 Oz Handful	Lut + Zea per 100g	Lut + Zea per 200 Calories
  824mcg	2903mcg	1037mcg

  Nutrition Facts for Raw Pistachio Nuts. (Source)

Printable One Page Sheet

Click to Print

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Lutein + Zeaxanthin
• Foods Low in Lutein + Zeaxanthin
• Vegetables High in Lutein + Zeaxanthin
• Fruits High in Lutein + Zeaxanthin
• Vegetarian Foods High in Lutein + Zeaxanthin
• Breakfast Cereals High in Lutein + Zeaxanthin
• Fast Foods High in Lutein + Zeaxanthin

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Vitamin Foods
• Vitamin A Foods
• High Lycopene Foods
• Foods High in Beta-Carotene
• Foods High in Alpha-Carotene
• Vitamin C Foods
• Vitamin E Foods
• The Best Natural Foods For Healthy Eyes

Data Sources and References

1. U.S. Agricultural Research Service Food Data Central