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 |