Top 10 Foods Highest in Lutein and Zeaxanthin

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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.


Foods High in Lutein and Zeaxanthin

Kale leaves

#1: Dark Leafy Greens (Kale)

LUT+ZEA
per Cup Cooked
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
23720μg18246μg130329μg

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
Green Peas

#2: Green Peas

LUT+ZEA
per Cup Cooked
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
4149μg2593μg6174μg
Yellow Summer Squash

#3: Summer Squash

LUT+ZEA
per Cup Cooked
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
4048μg2249μg22490μg
Pumpkins

#4: Pumpkin

LUT+ZEA
per Cup Cooked
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
2484μg1014μg10140μg
Brussels Sprouts

#5: Brussels Sprouts

LUT+ZEA
per Cup Cooked
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
2012μg1290μg7167μg
Broccoli Stalk

#6: Broccoli

LUT+ZEA
per Cup Cooked
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
1685μg1080μg6171μg
Asparagus

#7: Asparagus

LUT+ZEA
per Cup Cooked
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
1388μg771μg7009μg
Lettuce

#8: Lettuce

LUT+ZEA
per Cup
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
1087μg2312μg27200μg
Carrots

#9: Carrots

LUT+ZEA
per Cup Cooked
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
1072μg687μg3926μg
Pistachios

#10: Pistachios

LUT+ZEA
per 1 Oz Handful
LUT+ZEA
per 100g
LUT+ZEA
per 200 Calories
824μg2903μg1037μg

See All 200 Foods High in Lutein + Zeaxanthin

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Data Sources and References

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

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