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The information on this site is from academic and research studies. Applicability to humans must be determined by a licensed medical professional.

Nutrient : Lutein + zeaxanthin

A Zero(0) indicates trace amounts.

Items with less than 5mg/gram are excluded
Food Group Food Scientific Name mg /gram
Vegetables and Vegetable Products Sweet potato leaves, raw Ipomoea batatas 14720
Turnip greens, raw Brassica rapa (Rapifera Group) 12825
Spinach, frozen, chopped or leaf, unprepared 12651
Cress, garden, raw Lepidium sativum 12500
Spinach, raw Spinacia oleracea 12198
Sweet potato leaves, cooked, steamed, without salt 11449
Chard, swiss, white leaf, raw Beta vulgaris subsp. vulagaris 11000
Chicory greens, raw Cichorium intybus 10300
Radicchio, raw Cichorium intybus 8832
Cress, garden, cooked, boiled, drained, without salt 8402
Kale, raw Brassica oleracea (Acephala Group) 6261
Watercress, raw Nasturtium officinale 5767
Spices and Herbs Basil, fresh Ocimum basilicum 5650
Vegetables and Vegetable Products Parsley, fresh Petroselinum crispum 5561
Collards, raw Brassica oleracea var. viridis 4323
Mustard greens, raw Brassica juncea 3730
Arugula, raw Eruca sativa 3555
Nut and Seed Products Nuts, pistachio nuts, raw Pistacia vera 2903
Vegetables and Vegetable Products Peas, green, raw Pisum sativum 2477
Spices and Herbs Spices, parsley, dried Petroselinum crispum 2428
Vegetables and Vegetable Products Peas, green, frozen, cooked, boiled, drained, without salt 2400
Peas, green, frozen, unprepared 2352
Lettuce, cos or romaine, raw Lactuca sativa var. logifolia 2312
Squash, summer, zucchini, includes skin, raw 2125
Taro leaves, raw Colocasia esculenta 1932
Leeks, (bulb and lower leaf-portion), raw Allium ampeloprasum 1900
Spices and Herbs Spices, marjoram, dried Origanum majorana 1895
Vegetables and Vegetable Products Lettuce, green leaf, raw Lactuca sativa var. crispa 1730
Lettuce, red leaf, raw Lactuca sativa var. crispa 1724
Broccoli raab, cooked 1683
Brussels sprouts, raw Brassica oleracea (Gemmifera Group) 1590
Pumpkin, raw Cucurbita spp. 1500
Broccoli, raw Brassica oleracea var. italica 1403
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 1350
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 1323
Brussels sprouts, cooked, boiled, drained, without salt 1290
Lettuce, butterhead (includes boston and bibb types), raw Lactuca sativa var. capitata 1223
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt 1150
Onions, spring or scallions (includes tops and bulb), raw Allium cepa or Allium fistulosum 1137
Broccoli raab, raw Brassica ruvo 1121
Broccoli, frozen, chopped, unprepared 1120
Broccoli, cooked, boiled, drained, without salt 1080
Coriander (cilantro) leaves, raw Coriandrum sativum 865
Peppers, jalapeno, raw Capsicum anuum 861
Onions, young green, tops only Allium cepa 858
Asparagus, cooked, boiled, drained 771
Peas, edible-podded, raw Pisum sativum 740
Peppers, hot chili, green, raw Capsicum frutescens 725
Beans, snap, yellow, cooked, boiled, drained, without salt 712
Asparagus, raw Asparagus officinalis 710
Carrots, cooked, boiled, drained, without salt 687
Beans, snap, green, frozen, all styles, unprepared 663
Corn, sweet, yellow, raw 644
Beans, snap, green, cooked, boiled, drained, without salt 641
Beans, snap, green, raw Phaseolus vulgaris 640
Fennel, bulb, raw Foeniculum vulgare 607
Peppers, serrano, raw Capsicum anuum 544
Fruits and Fruit Juices Olives, ripe, canned (small-extra large) Olea europaea 510
Olives, pickled, canned or bottled, green 510
Vegetables and Vegetable Products Beans, snap, green, frozen, cooked, boiled, drained without salt 508
Fruits and Fruit Juices Raspberries, puree, with seeds 469
Vegetables and Vegetable Products Artichokes, (globe or french), raw Cynara scolymus 464
Fruits and Fruit Juices Raspberries, puree, seedless 448
Vegetables and Vegetable Products Beans, snap, green, canned, regular pack, drained solids 384
Carrots, baby, raw Daucus carota 358
Peppers, sweet, green, raw Capsicum annuum 341
Cabbage, red, raw Brassica oleracea (Capitata Group) 329
Chives, raw Allium schoenoprasum 323
Sauerkraut, canned, solids and liquids 295
Celery, raw Apium graveolens 283
Okra, raw Abelmoschus esculentus 280
Lettuce, iceberg (includes crisphead types), raw Lactuca sativa var. capitata 277
Fruits and Fruit Juices Avocados, raw, all commercial varieties Persea americana 271
Vegetables and Vegetable Products Carrots, raw Daucus carota 256
Fruits and Fruit Juices Raspberries, frozen, red, unsweetened 240
Cereal Grains and Pasta Buckwheat flour, whole-groat 220
Soups, Sauces, and Gravies Sauce, pasta, spaghetti/marinara, ready-to-serve 176
Fruits and Fruit Juices Rhubarb, raw Rheum rhabarbarum 170
Juice, tangerine, raw 166
Vegetables and Vegetable Products Catsup 161
Cereal Grains and Pasta Barley, hulled Hordeum vulgare L. 160
Fruits and Fruit Juices Plums, dried (prunes), uncooked 148
Tangerines, (mandarin oranges), raw Citrus reticulata 138
Cranberries, dried, sweetened 138
Mulberries, raw Morus nigra 136
Raspberries, raw Rubus spp. 136
Nectarines, raw Prunus persica var. nucipersica 130
Oranges, raw, all commercial varieties Citrus sinensis 129
Oranges, raw, navels Citrus sinensis 129
Kumquats, raw Fortunella spp. 129
Vegetables and Vegetable Products Tomatoes, red, ripe, raw, year round average Lycopersicon esculentum 123
Fruits and Fruit Juices Kiwifruit, green, raw Actinidia deliciosa 122
Blackberries, raw Rubus spp. 118
Juice, orange, raw 115
Vegetables and Vegetable Products Tomatoes, red, ripe, cooked 94
Nut and Seed Products Nuts, hazelnuts or filberts Corylus spp. 92
Fruits and Fruit Juices Peaches, raw Prunus persica 91
Cranberries, raw Vaccinium macrocarpon 91
Soups, Sauces, and Gravies Soup, tomato, canned, condensed 90
Fruits and Fruit Juices Apricots, raw Prunus armeniaca 89
Papayas, raw Carica papaya 89
Baked Products Bread, whole-wheat, commercially prepared 87
Fruits and Fruit Juices Cherries, sour, red, raw Prunus cerasus 85
Cherries, sweet, raw Prunus avium 85
Juice, orange, frozen concentrate, unsweetened, diluted with 3 volume water 83
Blueberries, cultivated (highbush), raw Vaccinium spp. 80
Vegetables and Vegetable Products Tomatoes, red, ripe, canned, packed in tomato juice 78
Cabbage, savoy, raw Brassica oleracea (Capitata Group) 77
Fruits and Fruit Juices Dates, deglet noor Phoenix dactylifera 75
Plums, raw Prunus spp. 73
Blueberries, frozen, unsweetened 68
Apples, Granny Smith, raw, with skin 64
Cherries, sour, red, frozen, unsweetened 61
Vegetables and Vegetable Products Juice, tomato, canned, without salt added 60
Fruits and Fruit Juices Juice, grape, canned or bottled, unsweetened, without added ascorbic acid 57
Vegetables and Vegetable Products Peppers, sweet, red, raw 51
Fruits and Fruit Juices Cranberry sauce, canned, sweetened 48
Vegetables and Vegetable Products Cabbage, chinese (pe-tsai), raw Brassica rapa (Pekinensis Group) 48
Fruits and Fruit Juices Pears, raw Pyrus communis 44
Vegetables and Vegetable Products Cabbage, chinese (pak-choi), raw Brassica rapa (Chinensis Group) 40
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 38
Sweets Baking chocolate, unsweetened, squares 38
Cocoa, dry powder, unsweetened 38
Cocoa, dry powder, unsweetened, processed with alkali 38
Vegetables and Vegetable Products Eggplant, raw Solanum melongena 36
Fruits and Fruit Juices Peaches, canned, heavy syrup, drained 33
Apples, Red Delicious, raw. with skin 31
Vegetables and Vegetable Products Cauliflower, frozen, unprepared 31
Cabbage, raw Brassica oleracea (Capitata Group) 30
Potatoes, white, flesh and skin, baked 30
Cauliflower, cooked, boiled, drained, without salt 29
Fruits and Fruit Juices Apples, raw, with skin Malus domestica 29
Apples, Golden Delicious, raw, with skin 28
Melons, honeydew, raw Cucumis melo 27
Juice, orange, chilled, includes from concentrate 27
Vegetables and Vegetable Products Cabbage, cooked, boiled, drained, without salt 27
Potatoes, red, flesh and skin, baked 27
Fruits and Fruit Juices Melons, cantaloupe, raw Cucumis melo 26
Strawberries, raw Fragaria X ananassa 26
Strawberries, frozen, unsweetened 26
Vegetables and Vegetable Products Cauliflower, frozen, cooked, boiled, drained, without salt 24
Cucumber, with peel, raw Cucumis sativus 23
Fruits and Fruit Juices Mangos, raw Mangifera indica 23
Nut and Seed Products Nuts, cashew nuts, oil roasted, without salt added 23
Fruits and Fruit Juices Bananas, raw Musa acuminata Colla 22
Vegetables and Vegetable Products Potatoes, red, flesh and skin, raw Solanum tuberosum 21
Cabbage, red, cooked, boiled, drained, without salt 20
Potatoes, Russet, flesh and skin, baked 19
Rutabagas, raw Brassica napus var. napobrassica 19
Fruits and Fruit Juices Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) 18
Apples, raw, without skin Malus domestica 18
Nut and Seed Products Nuts, pecans Carya illinoinensis 17
Fruits and Fruit Juices Juice, apple, canned or bottled, unsweetened, without added ascorbic acid 16
Vegetables and Vegetable Products Garlic, raw Allium sativum 16
Fruits and Fruit Juices Juice, lemon, raw 15
Vegetables and Vegetable Products Potatoes, white, flesh and skin, raw Solanum tuberosum 13
Fruits and Fruit Juices Juice, Cranberry cocktail, bottled 13
Juice, lemon, canned or bottled 11
Lemons, raw, without peel Citrus limon 11
Apples, Gala, raw, with skin 11
Apples, Fuji, raw, with skin 11
Grapefruit, raw, white, all areas Citrus paradisi 10
Juice, grapefruit, white, canned, unsweetened 10
Juice, grapefruit concentrate, white, frozen, unsweetened, diluted with 3 volume water 10
Juice, grapefruit, white, raw 10
Vegetables and Vegetable Products Radishes, raw Raphanus sativus 10
Potato, flesh and skin, raw Solanum tuberosum 9
Fruits and Fruit Juices Figs, raw Ficus carica 9
Sweets Jams and preserves, apricot 9
Nut and Seed Products Nuts, walnuts, english Juglans regia 9
Fruits and Fruit Juices Watermelon, raw Citrullus lanatus 8
Vegetables and Vegetable Products Onions, sweet, raw Allium cepa 6
Beverages Alcoholic beverage, wine, table, red 6
Sweets Candies, milk chocolate 6
Beverages Cocoa mix, powder 5
Fruits and Fruit Juices Grapefruit, raw, pink and red, all areas Citrus paradisi 5
Vegetables and Vegetable Products Onions, raw Allium cepa 4
Onions, cooked, boiled, drained, without salt 4
Celeriac, raw Apium graveolens 1
Cauliflower, raw Brassica oleracea (Botrytis Group) 1
Beverages Cocoa mix, powder, prepared with water 1
Nut and Seed Products Nuts, almonds Prunus dulcis 1

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