Top 10 Foods Highest in Lutein and Zeaxanthin

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

Kale leaves 1 Dark Leafy Greens (Kale)
  • 23720μg per cup cooked
  • Calories: 36 | Weight: 130g (4.6oz)

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

Nutrition Facts for Cooked Kale.
Green Peas 2 Green Peas
  • 4149μg per cup cooked
  • Calories: 134 | Weight: 160g (5.6oz)
Yellow Summer Squash 3 Summer Squash
  • 4048μg per cup cooked
  • Calories: 36 | Weight: 180g (6.3oz)
Pumpkins 4 Pumpkin
  • 2484μg per cup cooked
  • Calories: 49 | Weight: 245g (8.6oz)
Brussels Sprouts 5 Brussels Sprouts
  • 2012μg per cup cooked
  • Calories: 56 | Weight: 156g (5.5oz)
Broccoli Stalk 6 Broccoli
  • 1685μg per cup cooked
  • Calories: 55 | Weight: 156g (5.5oz)
Asparagus 7 Asparagus
  • 1388μg per cup cooked
  • Calories: 40 | Weight: 180g (6.3oz)
Lettuce 8 Lettuce
  • 1087μg per cup
  • Calories: 8 | Weight: 47g (1.7oz)
Carrots 9 Carrots
  • 1072μg per cup cooked
  • Calories: 55 | Weight: 156g (5.5oz)
Pistachios 10 Pistachios
  • 824μg per 1 oz handful
  • Calories: 159 | Weight: 28g (1oz)

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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