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Top 10 Foods Highest in Lutein and Zeaxanthin

Written by Daisy Whitbread, MScN
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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 good 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 see the nutrient ranking of all foods high in lutein and zeaxanthin.


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Foods High in Lutein and Zeaxanthin

1 Dark Leafy Greens (Kale)
Kale leaves

More Leafy Green Vegetables High in Lutein and Zeaxanthin

-20354μg in 1 cup of cooked spinach
-19276μg in 1 cup of cooked Swiss chard
-14560μg in 1 cup of cooked mustard greens
-12154μg in 1 cup of cooked turnip greens
-11774.3μg in 1 cup of cooked collards
2 Green Peas
Green Peas
3 Summer Squash
Yellow Summer Squash
4 Pumpkin
Pumpkins
5 Brussels Sprouts
Brussels Sprouts
6 Broccoli
Broccoli Stalk
7 Asparagus
Asparagus
8 Lettuce
Lettuce
9 Carrots
Carrots
10 Pistachios
Pistachios

See All 200 Foods High in Lutein + Zeaxanthin

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

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
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