Foods high in Lutein + zeaxanthin

Top food sources of Lutein + zeaxanthin ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: µg

Rank	Food	Per 100 g	Per serving	% DV	Category
#1	Spices, paprika	18,944 µg	435.71 µg(2 g serving)	—	Spices and Herbs
#2	Spinach, frozen, boiled	15,690 µg	14,905.5 µg(95 g serving)	—	Vegetables and Vegetable Products
#3	Spinach, frozen, boiled	15,690 µg	14,905.5 µg(95 g serving)	—	Vegetables and Vegetable Products
#4	Spinach, frozen, cooked	15,643 µg	33,632.45 µg(215 g serving)	—	Vegetables and Vegetable Products
#5	Spinach, frozen, cooked	15,189 µg	33,415.8 µg(220 g serving)	—	Vegetables and Vegetable Products
#6	Spinach, frozen, cooked with oil	15,189 µg	33,415.8 µg(220 g serving)	—	Vegetables and Vegetable Products
#7	Spinach, frozen, cooked with butter or margarine	15,189 µg	33,415.8 µg(220 g serving)	—	Vegetables and Vegetable Products
#8	Sweet potato leaves, raw	14,720 µg	5,152 µg(35 g serving)	—	Vegetables and Vegetable Products
#9	Dandelion greens, raw	13,610 µg	7,485.5 µg(55 g serving)	—	Vegetables and Vegetable Products
#10	Dandelion greens, raw	13,610 µg	7,485.5 µg(55 g serving)	—	Prepared Foods
#11	Dandelion greens, cooked	13,459 µg	14,804.9 µg(110 g serving)	—	Prepared Foods
#12	Spices, pepper	13,157 µg	236.83 µg(2 g serving)	—	Spices and Herbs
#13	Turnip greens, raw	12,825 µg	7,053.75 µg(55 g serving)	—	Vegetables and Vegetable Products
#14	Spinach, frozen	12,651 µg	19,735.56 µg(156 g serving)	—	Vegetables and Vegetable Products
#15	Cress, garden, raw	12,500 µg	6,250 µg(50 g serving)	—	Vegetables and Vegetable Products
#16	Cress, raw	12,500 µg	6,250 µg(50 g serving)	—	Prepared Foods
#17	Cress, cooked	12,361 µg	17,305.4 µg(140 g serving)	—	Prepared Foods
#18	Spinach, raw	12,198 µg	3,659.4 µg(30 g serving)	—	Vegetables and Vegetable Products
#19	Turnip greens, frozen, boiled	11,915 µg	9,770.3 µg(82 g serving)	—	Vegetables and Vegetable Products
#20	Turnip greens, frozen, boiled	11,915 µg	19,540.6 µg(164 g serving)	—	Vegetables and Vegetable Products
#21	Turnip greens, frozen, cooked	11,879 µg	19,600.35 µg(165 g serving)	—	Vegetables and Vegetable Products
#22	Formulated Bar, SOUTH BEACH protein bar	11,713 µg	6,207.89 µg(53 g serving)	—	Snacks
#23	Turnip greens, frozen, cooked	11,534 µg	19,607.8 µg(170 g serving)	—	Vegetables and Vegetable Products
#24	Sweet potato leaves, cooked, steamed	11,449 µg	7,327.36 µg(64 g serving)	—	Vegetables and Vegetable Products
#25	Sweet potato leaves, cooked, steamed	11,449 µg	7,327.36 µg(64 g serving)	—	Vegetables and Vegetable Products
#26	Spinach, cooked, boiled	11,308 µg	20,354.4 µg(180 g serving)	—	Vegetables and Vegetable Products
#27	Spinach, cooked, boiled	11,308 µg	20,354.4 µg(180 g serving)	—	Vegetables and Vegetable Products
#28	Sweet potato, squash, cooked	11,083 µg	7,647.27 µg(69 g serving)	—	Vegetables and Vegetable Products
#29	Chard, swiss, boiled	11,015 µg	19,276.25 µg(175 g serving)	—	Vegetables and Vegetable Products
#30	Chard, swiss, boiled	11,015 µg	19,276.25 µg(175 g serving)	—	Vegetables and Vegetable Products
#31	Chard, swiss, raw	11,000 µg	3,960 µg(36 g serving)	—	Vegetables and Vegetable Products
#32	Chard, raw	11,000 µg	3,960 µg(36 g serving)	—	Vegetables and Vegetable Products
#33	Collards, frozen, boiled	10,898 µg	18,526.6 µg(170 g serving)	—	Vegetables and Vegetable Products
#34	Collards, frozen, boiled	10,898 µg	18,526.6 µg(170 g serving)	—	Vegetables and Vegetable Products
#35	Chard, cooked	10,878 µg	16,317 µg(150 g serving)	—	Vegetables and Vegetable Products
#36	Collards, frozen, cooked	10,865 µg	18,470.5 µg(170 g serving)	—	Prepared Foods
#37	Spinach, canned	10,575 µg	22,630.5 µg(214 g serving)	—	Vegetables and Vegetable Products
#38	Spinach, canned, cooked	10,575 µg	22,736.25 µg(215 g serving)	—	Vegetables and Vegetable Products
#39	Collards, frozen, cooked	10,550 µg	18,462.5 µg(175 g serving)	—	Prepared Foods
#40	Collards, frozen, cooked with oil	10,550 µg	18,462.5 µg(175 g serving)	—	Prepared Foods
#41	Collards, frozen, cooked with butter or margarine	10,550 µg	18,462.5 µg(175 g serving)	—	Prepared Foods
#42	Mustard greens, cooked, boiled	10,400 µg	14,560 µg(140 g serving)	—	Vegetables and Vegetable Products
#43	Chicory greens, raw	10,300 µg	2,987 µg(29 g serving)	—	Vegetables and Vegetable Products
#44	Spinach, canned, cooked	10,267 µg	22,587.4 µg(220 g serving)	—	Vegetables and Vegetable Products
#45	Spinach, canned, cooked with oil	10,267 µg	22,587.4 µg(220 g serving)	—	Vegetables and Vegetable Products
#46	Spinach, canned, cooked with butter or margarine	10,267 µg	22,587.4 µg(220 g serving)	—	Vegetables and Vegetable Products
#47	Mustard greens, cooked, boiled	9,900 µg	13,860 µg(140 g serving)	—	Vegetables and Vegetable Products
#48	Spinach and cheese casserole	9,766 µg	19,532 µg(200 g serving)	—	Vegetables and Vegetable Products
#49	Turnip greens and turnips, frozen, boiled	9,532 µg	15,537.16 µg(163 g serving)	—	Vegetables and Vegetable Products
#50	Turnip greens and turnips, frozen, boiled	9,532 µg	15,537.16 µg(163 g serving)	—	Vegetables and Vegetable Products

Why Lutein + zeaxanthin matters

Lutein + zeaxanthin is an essential antioxidant. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Best for these diets

The highest-ranking Lutein + zeaxanthin foods fit naturally into these dietary patterns:

Explore other nutrients

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Showing top 50 foods

Spices, paprika

Spinach, frozen, boiled

Spinach, frozen, boiled

Spinach, frozen, cooked

Spinach, frozen, cooked

Spinach, frozen, cooked with oil

Spinach, frozen, cooked with butter or margarine

Sweet potato leaves, raw

Dandelion greens, raw

Dandelion greens, raw

Dandelion greens, cooked

Spices, pepper

Turnip greens, raw

Spinach, frozen

Cress, garden, raw

Cress, raw

Cress, cooked

Spinach, raw

Turnip greens, frozen, boiled

Turnip greens, frozen, boiled

Turnip greens, frozen, cooked

Formulated Bar, SOUTH BEACH protein bar

Turnip greens, frozen, cooked

Sweet potato leaves, cooked, steamed

Sweet potato leaves, cooked, steamed

Spinach, cooked, boiled

Spinach, cooked, boiled

Sweet potato, squash, cooked

Chard, swiss, boiled

Chard, swiss, boiled

Chard, swiss, raw

Chard, raw

Collards, frozen, boiled

Collards, frozen, boiled

Chard, cooked

Collards, frozen, cooked

Spinach, canned

Spinach, canned, cooked

Collards, frozen, cooked

Collards, frozen, cooked with oil

Collards, frozen, cooked with butter or margarine

Mustard greens, cooked, boiled

Chicory greens, raw

Spinach, canned, cooked

Spinach, canned, cooked with oil

Spinach, canned, cooked with butter or margarine