NutriScrolls

Foods High in Lutein and Zeaxanthin

77 foods ranked for lutein and zeaxanthin. Top of the list: Garden cress with 6,250 mcg in 1 cup, then Peas (4,149 mcg). Data from USDA.

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Editorial policy · How we use data

Foods high in lutein + zeaxanthin

Per serving. No daily amount is set, so bars compare each food with the top food.

Per 100 g. No daily amount is set, so bars compare each food with the top food.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

Food labels have no Daily Value or Reference Intake for lutein + zeaxanthin, so the % compares each food with the top food.

  1. 1.Garden cressVegetables · per 1 cup (50 g)6,250 µg
  2. 2.PeasBeans and Legumes · per 1 cup (160 g)4,149 µg
  3. 3.SpinachVegetables · per 1 cup (30 g)3,659 µg
  4. 4.ZucchiniVegetables · per 1 cup (124 g)2,635 µg
  5. 5.LeeksVegetables · per 1 leek (89 g)1,691 µg
  6. 6.Brussels sproutsVegetables · per 1 cup (88 g)1,399 µg
  7. 7.KaleVegetables · per 1 cup (21 g)1,315 µg
  8. 8.AsparagusVegetables · per 1 cup (134 g)951 µg
  9. 9.Pistachio nutsNuts and Seeds · per 1 oz (28 g)823 µg
  10. 10.Green beansBeans and Legumes · per 1 cup (125 g)801 µg
  11. 11.ArugulaVegetables · per 1 cup (20 g)711 µg
  12. 12.ArtichokeVegetables · per 1 artichoke (128 g)594 µg
  13. 13.BroccoliVegetables · per 1 cup (76 g)566 µg
  14. 14.Chili peppersHerbs and spices · per 1 pepper (45 g)319 µg
  15. 15.BasilHerbs and spices · per 2 tbsp (5.3 g)299 µg
  16. 16.AvocadosFruits · per ½ avocado (101 g)272 µg
  17. 17.EggsEggs and Dairy · per 1 large (50 g)252 µg
  18. 18.ParsleyHerbs and spices · per 1 tbsp (3.8 g)211 µg
  19. 19.RhubarbVegetables · per 1 cup (122 g)207 µg
  20. 20.Iceberg lettuceVegetables · per 1 cup (72 g)199 µg
  21. 21.OrangesFruits · per 1 fruit (131 g)169 µg
  22. 22.RaspberriesFruits · per 1 cup (123 g)167 µg
  23. 23.CarrotsVegetables · per 1 medium (61 g)156 µg
  24. 24.TomatoesVegetables · per 1 medium (123 g)151 µg
  25. 25.Chicken drumstickPoultry and Meats · per 1 drumstick with skin (133 g)136 µg
  1. 1.Garden cressVegetables12,500 µg
  2. 2.SpinachVegetables12,198 µg
  3. 3.KaleVegetables6,261 µg
  4. 4.BasilHerbs and spices5,650 µg
  5. 5.ParsleyHerbs and spices5,561 µg
  6. 6.ArugulaVegetables3,555 µg
  7. 7.Pistachio nutsNuts and Seeds2,903 µg
  8. 8.PeasBeans and Legumes2,593 µg
  9. 9.ZucchiniVegetables2,125 µg
  10. 10.LeeksVegetables1,900 µg
  11. 11.Brussels sproutsVegetables1,590 µg
  12. 12.CorianderHerbs and spices865 µg
  13. 13.BroccoliVegetables745 µg
  14. 14.AsparagusVegetables710 µg
  15. 15.Chili peppersHerbs and spices709 µg
  16. 16.FlaxseedsNuts and Seeds651 µg
  17. 17.Green beansBeans and Legumes641 µg
  18. 18.OlivesFruits510 µg
  19. 19.EggsEggs and Dairy503 µg
  20. 20.ArtichokeVegetables464 µg
  21. 21.ChivesHerbs and spices323 µg
  22. 22.CeleryVegetables283 µg
  23. 23.Iceberg lettuceVegetables277 µg
  24. 24.AvocadosFruits271 µg
  25. 25.CarrotsVegetables256 µg
  1. 1.SpinachVegetables53,035 µg
  2. 2.Garden cressVegetables39,063 µg
  3. 3.BasilHerbs and spices24,565 µg
  4. 4.KaleVegetables17,889 µg
  5. 5.ParsleyHerbs and spices15,447 µg
  6. 6.ArugulaVegetables14,220 µg
  7. 7.ZucchiniVegetables12,500 µg
  8. 8.CorianderHerbs and spices3,761 µg
  9. 9.Brussels sproutsVegetables3,698 µg
  10. 10.AsparagusVegetables3,550 µg
  11. 11.LeeksVegetables3,115 µg
  12. 12.PeasBeans and Legumes3,087 µg
  13. 13.BroccoliVegetables2,403 µg
  14. 14.CeleryVegetables2,021 µg
  15. 15.Iceberg lettuceVegetables1,979 µg
  16. 16.Green beansBeans and Legumes1,831 µg
  17. 17.Chili peppersHerbs and spices1,773 µg
  18. 18.ChivesHerbs and spices1,077 µg
  19. 19.ArtichokeVegetables987 µg
  20. 20.RhubarbVegetables810 µg
  21. 21.TomatoesVegetables683 µg
  22. 22.CarrotsVegetables624 µg
  23. 23.Pistachio nutsNuts and Seeds518 µg
  24. 24.OlivesFruits440 µg
  25. 25.EggsEggs and Dairy352 µg

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