Foods high in lutein + zeaxanthin (per serving)
100 whole foods ranked by lutein + zeaxanthin per common serving, from USDA FoodData Central. Spinach, cooked leads with 20,354 µg per 1 cup, followed by Chard, swiss (19,276 µg) and Mustard greens, cooked (14,560 µg).
Lutein and zeaxanthin are the carotenoids concentrated in the retina and studied for eye health. There is no Daily Value; studies commonly use 6 to 10 mg a day. Kale, spinach, other dark greens, egg yolks and corn are the main sources.
Top 10 at a glance
Top 10 foods highest in lutein + zeaxanthin
- Spinach, cooked (boiled, drained, without salt)1 cup (180 g) · 41 kcal20,354 µg
- Chard, swiss (cooked, boiled, drained, without salt)1 cup, chopped (175 g) · 35 kcal19,276 µg
- Mustard greens, cooked (boiled, drained, without salt)1 cup, chopped (140 g) · 36 kcal14,560 µg
- Turnip greens, cooked (boiled, drained, without salt)1 cup, chopped (144 g) · 29 kcal12,154 µg
- Collards, cooked (boiled, drained, without salt)1 cup, chopped (190 g) · 63 kcal11,774 µg
- Cress, garden (cooked, boiled, drained, without salt)1 cup (135 g) · 31 kcal11,343 µg
- Dandelion greens, cooked (boiled, drained, without salt)1 cup, chopped (105 g) · 35 kcal9,616 µg
- Kale, cooked (boiled, drained, without salt)1 cup (118 g) · 42 kcal5,880 µg
- Spinach souffle1 cup (136 g) · 234 kcal4,419 µg
- Squash, summer (zucchini, includes skin, frozen, cooked, boiled, drained, without salt)1 cup (223 g) · 38 kcal4,186 µg
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). The FDA has not set a Daily Value for lutein + zeaxanthin.
| # | Food | Group | Serving | Lutein + zeaxanthin (µg) | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 20,354 | 11,308 | 41 |
| 2 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped (175 g) | 19,276 | 11,015 | 35 |
| 3 | Mustard greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (140 g) | 14,560 | 10,400 | 36 |
| 4 | Turnip greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (144 g) | 12,154 | 8,440 | 29 |
| 5 | Collards, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (190 g) | 11,774 | 6,197 | 63 |
| 6 | Cress, garden (cooked, boiled, drained, without salt) | Vegetables | 1 cup (135 g) | 11,343 | 8,402 | 31 |
| 7 | Dandelion greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (105 g) | 9,616 | 9,158 | 35 |
| 8 | Kale, cooked (boiled, drained, without salt) | Vegetables | 1 cup (118 g) | 5,880 | 4,983 | 42 |
| 9 | Spinach souffle | Vegetables | 1 cup (136 g) | 4,419 | 3,249 | 234 |
| 10 | Squash, summer (zucchini, includes skin, frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (223 g) | 4,186 | 1,877 | 38 |
| 11 | Peas, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 4,149 | 2,593 | 134 |
| 12 | Radicchio, raw | Vegetables | 1 cup, shredded (40 g) | 3,533 | 8,832 | 9 |
| 13 | Parsley, fresh | Vegetables | 1 cup chopped (60 g) | 3,337 | 5,561 | 22 |
| 14 | Beet greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (144 g) | 2,619 | 1,819 | 39 |
| 15 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 2,509 | 1,619 | 188 |
| 16 | Pumpkin, cooked (boiled, drained, without salt) | Vegetables | 1 cup, mashed (245 g) | 2,484 | 1,014 | 49 |
| 17 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (155 g) | 2,389 | 1,541 | 65 |
| 18 | Beans, fava (in pod, raw) | Vegetables | 1 cup (126 g) | 2,282 | 1,811 | 111 |
| 19 | Peas and onions, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 2,164 | 1,202 | 81 |
| 20 | Watercress, raw | Vegetables | 1 cup, chopped (34 g) | 1,961 | 5,767 | 4 |
| 21 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 1,944 | 1,080 | 63 |
| 22 | Leeks, (bulb and lower leaf-portion) (raw) | Vegetables | 1 cup (89 g) | 1,691 | 1,900 | 54 |
| 23 | Corn, sweet (yellow, frozen, kernels on cob, unprepared) | Vegetables | 1 cup kernels (165 g) | 1,480 | 897 | 162 |
| 24 | Broccoli raab, cooked | Vegetables | 1 NLEA serving (85 g) | 1,431 | 1,683 | 21 |
| 25 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 1,429 | 893 | 83 |
| 26 | Persimmons, japanese (raw) | Fruits | 1 fruit (2-1/2" dia) (168 g) | 1,401 | 834 | 118 |
| 27 | Peas and carrots, frozen (cooked, boiled, drained, without salt) | Vegetables | 0.5 cup (80 g) | 1,230 | 1,538 | 38 |
| 28 | Corn, yellow (whole kernel, frozen, microwaved) | Vegetables | 1 cup (141 g) | 1,138 | 807 | 159 |
| 29 | Onions, spring or scallions (raw) | Vegetables | 1 cup, chopped (100 g) | 1,137 | 1,137 | 32 |
| 30 | Asparagus, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 1,112 | 618 | 32 |
| 31 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 1,090 | 436 | 328 |
| 32 | Lettuce, cos or romaine (raw) | Vegetables | 1 cup shredded (47 g) | 1,086 | 2,310 | 8 |
| 33 | Carrots, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced (146 g) | 987 | 676 | 54 |
| 34 | Beans, snap (yellow, cooked, boiled, drained, without salt) | Vegetables | 1 cup (125 g) | 890 | 712 | 44 |
| 35 | Cowpeas, young pods with seeds (raw) | Vegetables | 1 cup (94 g) | 876 | 932 | 41 |
| 36 | Nuts, pistachio nuts (raw) | Nuts and seeds | 1 oz (49 kernels) (28 g) | 823 | 2,903 | 159 |
| 37 | Broccoli, chinese (cooked) | Vegetables | 1 cup (88 g) | 803 | 912 | 19 |
| 38 | Peppers, jalapeno (raw) | Vegetables | 1 cup, sliced (90 g) | 775 | 861 | 26 |
| 39 | Lettuce, butterhead (raw) | Vegetables | 1 cup, shredded or chopped (55 g) | 673 | 1,223 | 7 |
| 40 | Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (168 g) | 662 | 394 | 76 |
| 41 | Lettuce, green leaf (raw) | Vegetables | 1 cup shredded (36 g) | 623 | 1,730 | 5 |
| 42 | Onions, young green (tops only) | Vegetables | 1 cup chopped (71 g) | 609 | 858 | 19 |
| 43 | Peppers, sweet (green, cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped or strips (135 g) | 582 | 431 | 38 |
| 44 | Vegetables, mixed (frozen, cooked, boiled, drained, without salt) | Vegetables | 0.5 cup (91 g) | 580 | 637 | 59 |
| 45 | Peppers, serrano (raw) | Vegetables | 1 cup, chopped (105 g) | 571 | 544 | 34 |
| 46 | Avocados, raw (all commercial varieties) | Fruits | 1 avocado, NS as to Florida or California (201 g) | 545 | 271 | 322 |
| 47 | Fennel, bulb (raw) | Vegetables | 1 cup, sliced (87 g) | 528 | 607 | 27 |
| 48 | Celery, cooked (boiled, drained, without salt) | Vegetables | 1 cup, diced (150 g) | 494 | 329 | 27 |
| 49 | Lettuce, red leaf (raw) | Vegetables | 1 cup shredded (28 g) | 483 | 1,724 | 4 |
| 50 | Okra, frozen (cooked, boiled, drained, without salt) | Vegetables | 0.5 cup slices (92 g) | 386 | 420 | 27 |
| 51 | Naranjilla (lulo) pulp, frozen (unsweetened) | Fruits | 1 cup thawed (120 g) | 359 | 299 | 30 |
| 52 | Raspberries, frozen (red, unsweetened) | Fruits | 1 cup, unthawed (140 g) | 336 | 240 | 78 |
| 53 | Tomatoes, red (ripe, canned, stewed) | Vegetables | 1 cup (255 g) | 321 | 126 | 66 |
| 54 | Cabbage, red (raw) | Vegetables | 1 cup, chopped (89 g) | 293 | 329 | 28 |
| 55 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 293 | 190 | 209 |
| 56 | Egg, whole (cooked, omelet) | Dairy and eggs | 1 large (61 g) | 258 | 423 | 94 |
| 57 | Lettuce, iceberg (raw) | Vegetables | 1 cup shredded (72 g) | 199 | 277 | 10 |
| 58 | Peaches, yellow (raw) | Fruits | 1 medium (2-2/3" dia) (150 g) | 198 | 132 | 58 |
| 59 | Tomatoes, crushed (canned) | Vegetables | 0.5 cup (121 g) | 191 | 158 | 39 |
| 60 | Egg, yolk (raw, fresh) | Dairy and eggs | 1 large (17 g) | 186 | 1,094 | 55 |
| 61 | Nectarines, raw | Fruits | 1 medium (2-1/2" dia) (142 g) | 185 | 130 | 62 |
| 62 | Seeds, flaxseed | Nuts and seeds | 1 oz (28 g) | 185 | 651 | 151 |
| 63 | Oranges, raw (Florida) | Fruits | 1 fruit (2-5/8" dia) (141 g) | 182 | 129 | 65 |
| 64 | Blackberries, frozen (unsweetened) | Fruits | 1 cup, unthawed (151 g) | 178 | 118 | 97 |
| 65 | Tomatillos, raw | Vegetables | 1 medium (34 g) | 159 | 467 | 11 |
| 66 | Cereals, oats (regular and quick, not fortified, dry) | Grains | 1 cup (81 g) | 146 | 180 | 307 |
| 67 | Papayas, raw | Fruits | 1 fruit, small (157 g) | 140 | 89 | 68 |
| 68 | Apricots, raw | Fruits | 1 cup, halves (155 g) | 138 | 89 | 74 |
| 69 | Peppers, hungarian (raw) | Vegetables | 1 pepper (27 g) | 136 | 502 | 8 |
| 70 | Cherries, sour (red, raw) | Fruits | 1 cup, without pits (155 g) | 132 | 85 | 78 |
| 71 | Millet, cooked | Grains | 1 cup (174 g) | 122 | 70 | 207 |
| 72 | Tangerines, (mandarin oranges) (raw) | Fruits | 1 medium (2-1/2" dia) (88 g) | 121 | 138 | 47 |
| 73 | Blueberries, raw | Fruits | 1 cup (148 g) | 118 | 80 | 84 |
| 74 | Cherries, sweet (raw) | Fruits | 1 cup, with pits, yields (138 g) | 117 | 85 | 87 |
| 75 | Pasta, whole-wheat (cooked) | Grains | 1 cup spaghetti not packed (117 g) | 110 | 94 | 174 |
| 76 | Grapes, red or green (European type (such as Thompson seedless), raw) | Fruits | 1 cup (151 g) | 109 | 72 | 104 |
| 77 | Apples, raw (granny smith, with skin) | Fruits | 1 medium (167 g) | 107 | 64 | 97 |
| 78 | Wild rice, cooked | Grains | 1 cup (164 g) | 105 | 64 | 166 |
| 79 | Buckwheat groats, roasted (cooked) | Grains | 1 cup (168 g) | 101 | 60 | 155 |
| 80 | Cranberries, raw | Fruits | 1 cup, chopped (110 g) | 100 | 91 | 51 |
| 81 | Bulgur, cooked | Grains | 1 cup (182 g) | 98 | 54 | 151 |
| 82 | Quinoa, cooked | Grains | 1 cup (185 g) | 98 | 53 | 222 |
| 83 | Pears, raw (green anjou) | Fruits | 1 medium (202 g) | 93 | 46 | 133 |
| 84 | Barley, pearled (cooked) | Grains | 1 cup (157 g) | 88 | 56 | 193 |
| 85 | Kiwifruit, green (raw) | Fruits | 1 fruit (2" dia) (69 g) | 84 | 122 | 42 |
| 86 | Chicken, dark meat (thigh, meat only, with added solution, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 78 | 92 | 139 |
| 87 | Hummus, commercial | Legumes | 2 tbsp (30 g) | 77 | 258 | 71 |
| 88 | Mangos, raw | Fruits | 1 fruit without refuse (336 g) | 77 | 23 | 202 |
| 89 | Grapes, american type (slip skin) (raw) | Fruits | 1 cup (92 g) | 66 | 72 | 62 |
| 90 | Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded (170 g) | 65 | 38 | 20 |
| 91 | Pears, asian (raw) | Fruits | 1 fruit 2-1/4" high x 2-1/2" dia (122 g) | 61 | 50 | 51 |
| 92 | Carambola, (starfruit) (raw) | Fruits | 1 medium (3-5/8" long) (91 g) | 60 | 66 | 28 |
| 93 | Strawberries, frozen (unsweetened) | Fruits | 1 cup, thawed (221 g) | 57 | 26 | 77 |
| 94 | Cabbage, savoy (raw) | Vegetables | 1 cup, shredded (70 g) | 54 | 77 | 19 |
| 95 | Currants, red and white (raw) | Fruits | 1 cup (112 g) | 53 | 47 | 63 |
| 96 | Plums, raw | Fruits | 1 fruit (2-1/8" dia) (66 g) | 48 | 73 | 30 |
| 97 | Potatoes, red (flesh and skin, raw) | Vegetables | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 45 | 21 | 149 |
| 98 | Plantains, yellow (raw) | Fruits | 1 cup, sliced (148 g) | 44 | 30 | 181 |
| 99 | Melons, casaba (raw) | Fruits | 1 cup, cubes (170 g) | 44 | 26 | 48 |
| 100 | Squash, winter (all varieties, raw) | Vegetables | 1 cup, cubes (116 g) | 44 | 38 | 39 |
Lutein + zeaxanthin by food group
The best lutein + zeaxanthin sources within each group.
Fruits (38)
- Persimmons, japanese (raw) · 1,401 µg per 1 fruit (2-1/2" dia)
- Avocados, raw (all commercial varieties) · 545 µg per 1 avocado, NS as to Florida or California
- Naranjilla (lulo) pulp, frozen (unsweetened) · 359 µg per 1 cup thawed
- Raspberries, frozen (red, unsweetened) · 336 µg per 1 cup, unthawed
- Peaches, yellow (raw) · 198 µg per 1 medium (2-2/3" dia)
- Nectarines, raw · 185 µg per 1 medium (2-1/2" dia)
Vegetables (50)
- Spinach, cooked (boiled, drained, without salt) · 20,354 µg per 1 cup
- Chard, swiss (cooked, boiled, drained, without salt) · 19,276 µg per 1 cup, chopped
- Mustard greens, cooked (boiled, drained, without salt) · 14,560 µg per 1 cup, chopped
- Turnip greens, cooked (boiled, drained, without salt) · 12,154 µg per 1 cup, chopped
- Collards, cooked (boiled, drained, without salt) · 11,774 µg per 1 cup, chopped
- Cress, garden (cooked, boiled, drained, without salt) · 11,343 µg per 1 cup
Nuts and seeds (8)
- Nuts, pistachio nuts (raw) · 823 µg per 1 oz (49 kernels)
- Seeds, flaxseed · 185 µg per 1 oz
- Nuts, hazelnuts or filberts · 26 µg per 1 oz (21 whole kernels)
- Seeds, pumpkin and squash seed kernels (dried) · 21 µg per 1 oz
- Nuts, cashew nuts (oil roasted, without salt added) · 7 µg per 1 oz (18 kernels)
- Nuts, mixed nuts (dry roasted, with peanuts, without salt added) · 5 µg per 1 oz
Grains (9)
- Cereals, oats (regular and quick, not fortified, dry) · 146 µg per 1 cup
- Millet, cooked · 122 µg per 1 cup
- Pasta, whole-wheat (cooked) · 110 µg per 1 cup spaghetti not packed
- Wild rice, cooked · 105 µg per 1 cup
- Buckwheat groats, roasted (cooked) · 101 µg per 1 cup
- Bulgur, cooked · 98 µg per 1 cup
Dairy and eggs (9)
- Egg, whole (cooked, omelet) · 258 µg per 1 large
- Egg, yolk (raw, fresh) · 186 µg per 1 large
- Yogurt, Greek (strawberry, nonfat) · 6 µg per 1 container (5.3 oz)
- Cheese, cottage (with vegetables) · 5 µg per 1 oz
- Cheese, swiss · 2 µg per 1 oz
- Cheese, cream · 2 µg per 1 oz
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for lutein + zeaxanthin is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in lutein + zeaxanthin?
Among whole foods in the USDA database, Spinach, cooked (boiled, drained, without salt) has the most lutein + zeaxanthin per serving: 20,354 µg per 1 cup. Per 100 g it contains 11,308 µg.
Which fruit has the most lutein + zeaxanthin?
Persimmons, japanese (raw), with 1,401 µg per 1 fruit (2-1/2" dia). See the full list of fruits high in lutein + zeaxanthin below.
Which vegetable has the most lutein + zeaxanthin?
Spinach, cooked (boiled, drained, without salt), with 20,354 µg per 1 cup. See the full list of vegetables high in lutein + zeaxanthin below.
Is there a Daily Value for lutein + zeaxanthin?
No. The FDA has not set a Daily Value for lutein + zeaxanthin, so this list shows µg per serving without a percentage. Lutein and zeaxanthin are the carotenoids concentrated in the retina and studied for eye health. There is no Daily Value; studies commonly use 6 to 10 mg a day. Kale, spinach, other dark greens, egg yolks and corn are the main sources.
Related rankings
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.