Lutein is abundant in nature, but are you getting enough?

LuteinBenefits.com is dedicated to providing information, links to Web resources, and news about the natural antioxidant lutein, and its impact on human health.

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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
Eggs are good for you. Really!

The lutein bioavailability from egg is higher than that from other sources, including supplements and spinach.