Top 10 Foods Highest in Lutein and Zeaxanthin

Lutein and zeaxanthin are carotenoids known for giving vegetables their green or orange colors. Carotenoids are a group of substances that are chemically similar to vitamin A. They act as antioxidants in the body.

Like other carotenoids, lutein and zeaxanthin play a role in maintaining eye health and preventing macular degeneration. (1,2) They help protect the eye's tissues from being damaged by light, especially higher-energy forms of light such as ultraviolet rays.

Foods high in lutein and zeaxanthin include dark leafy greens, peas, summer squash, pumpkin, brussels sprouts, broccoli, asparagus, lettuce, carrots, and pistachios.

For more foods, see the nutrient ranking of all foods high in lutein and zeaxanthin.

Foods High in Lutein and Zeaxanthin

• 1. Dark Leafy Greens (Spinach) + Add

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  20354mcg	11308mcg	98330mcg

  Nutrition Facts for Cooked Spinach (Boiled, Drained). (Source)

  More Leafy Green Vegetables High in Lutein and Zeaxanthin

  • 19276mcg in 1 cup of cooked Swiss chard
  • 14560mcg in 1 cup of cooked mustard greens
  • 12154mcg in 1 cup of cooked turnip greens
  • 11774mcg in 1 cup of cooked collards
  • 6447mcg in 1 cup of cooked kale

  See all vegetables high in lutein and zeaxanthin.

• 2. Green Peas + Add

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  4149mcg	2593mcg	6174mcg

  Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)
• 3. Summer Squash + Add

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  4048mcg	2249mcg	22490mcg

  Nutrition Facts for Cooked Summer Squash (Boiled, Drained). (Source)
• 4. Pumpkin + Add

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  2484mcg	1014mcg	10140mcg

  Nutrition Facts for Cooked Pumpkin (Boiled, Drained). (Source)
• 5. Brussels Sprouts + Add

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  2012mcg	1290mcg	7167mcg

  Nutrition Facts for Cooked Brussels Sprouts (Boiled, Drained). (Source)
• 6. Broccoli + Add

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  1685mcg	1080mcg	6171mcg

  Nutrition Facts for Cooked Broccoli (Boiled, Drained). (Source)
• 7. Asparagus + Add

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  1388mcg	771mcg	7009mcg

  Nutrition Facts for Cooked Asparagus (Boiled, Drained). (Source)
• 8. Romaine Lettuce + Add

  Lut + Zea per Cup	Lut + Zea per 100g	Lut + Zea per 200 Calories
  1087mcg	2312mcg	27200mcg

  Nutrition Facts for Romaine Lettuce. (Source)
• 9. Carrots + Add

  Lut + Zea per Cup Cooked	Lut + Zea per 100g	Lut + Zea per 200 Calories
  1072mcg	687mcg	3926mcg

  Nutrition Facts for Cooked Carrots (Boiled, Drained). (Source)
• 10. Pistachios + Add

  Lut + Zea per 1 Oz Handful	Lut + Zea per 100g	Lut + Zea per 200 Calories
  824mcg	2903mcg	1037mcg

  Nutrition Facts for Raw Pistachio Nuts. (Source)

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From the Nutrient Ranking Tool

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• Foods High in Lutein + Zeaxanthin
• Foods Low in Lutein + Zeaxanthin
• Vegetables High in Lutein + Zeaxanthin
• Fruits High in Lutein + Zeaxanthin
• Vegetarian Foods High in Lutein + Zeaxanthin
• Breakfast Cereals High in Lutein + Zeaxanthin
• Fast Foods High in Lutein + Zeaxanthin

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Vitamin Foods
• Vitamin A Foods
• High Lycopene Foods
• Foods High in Beta-Carotene
• Foods High in Alpha-Carotene
• Vitamin C Foods
• Vitamin E Foods
• The Best Natural Foods For Healthy Eyes

Data Sources and References

1. Krinsky NI, Johnson EJ. Effects of lutein and zeaxanthin on aspects of eye health Mol Aspects Med. 2005 Dec;26(6):459-516. doi: 10.1016/j.mam.2005.10.001. Epub 2005 Nov 23. 16309738
2. Li X, Holt RR, Keen CL, Morse LS, Zivkovic AM, Yiu G, Hackman RM. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease Nutr Rev. 2023 May 10;81(6):670-683. doi: 10.1093/nutrit/nuac076. 36094616