Foods Containing Lutein
Foods (100 grams or 1/2 cup) |
Lutein or Zeaxanthin (micrograms) |
| Apple, raw | 45 |
| Apricot, canned, drained | 2 |
| Asparagus, raw | 640 |
| Avocado, raw | 320 |
| Beet greens | 7,700 |
| Broccoli, cooked | 1,800 |
| Brussel Sprouts | 1,300 |
| Cabbage, red, raw | 26 |
| Carrots, cooked or raw | 260 |
| Chicory leaf , raw | 10,300 |
| Celery | 3,600 |
| Collard greens | 16,300 |
| Corn | 790 |
| Cress leaf , raw | 12,500 |
| Cucumber pickle | 510 |
| Dill | 6,700 |
| Egg yolk, one |
200 |
(200-300 % more bioavailable than vegetable sources) |
|
| Endive | 4,000 |
| Green beans | 740 |
| Green olives | 510 |
| Green peas | 1,700 |
| Iceburg lettuce | 1,400 |
| Kale | 21,900 |
| Kiwi fruit, raw | 180 |
| Leaf lettuce | 1,800 |
| Leeks | 1,900 |
| Mustard greens | 9,900 |
| Nectarine | 15 |
| Okra | 6,800 |
| Onion, yellow, raw | 16 |
| Orange | 14 |
| Papaya | |
| Parsley | 10,200 |
| Peach, canned, drained | 28 |
| Peach, dried | 188 |
| Pear, raw | 110 |
| Pepper, green | 700 |
| Pepper, yellow | 770 |
| Pepper, red | 6,800 |
| Plum, raw | 240 |
| Prune, dried | 120 |
| Pumpkin | 1,500 |
| Romaine lettuce | 5,700 |
| Scallions | 2,100 |
| Spinach, cooked & drained | 12,600 |
| Spinach, raw | 10,200 |
| Squash, summer | 1,200 |
| Squash, winter , cooked | 38 |
| Swiss chard, raw | 11,000 |
| Tangerine | 20 |
| Tomato, raw | 100 |
| Tomato paste, canned | 190 |
| Turnip, raw | 1 |
| Watermelon, raw | 14 |