Ranking of Foods Containing Lutein
|
Vegetable/Fruit |
Lutein
or Zeaxanthin (Micrograms) |
|
Kale
|
21,900
|
|
Collard
Greens |
16,300 |
|
Spinach,
cooked & drained |
12,600 |
|
Cress Leaf, raw |
12,500 |
|
Swiss Chard, raw
|
11,000 |
|
Chicory Leaf, raw |
10,300 |
|
Parsley |
10,200 |
| Spinach, raw
|
10,200 |
|
Mustard
Greens |
9,900 |
| Beet Greens | 7,700 |
| Okra | 6,800 |
| Pepper, Red | 6,800 |
|
Dill |
6,700 |
| Romaine Lettuce | 5,700 |
| Endive | 4,000 |
|
Celery |
3,600 |
|
Scallions |
2,100 |
|
Leeks |
1,900 |
|
Broccoli,
cooked |
1,800 |
|
Leaf
Lettuce |
1,800 |
|
Green
Peas |
1,700 |
|
Pumpkin |
1,500 |
|
Iceburg
Lettuce |
1,400 |
|
Brussel
Sprouts |
1,300 |
|
Summer
Squash |
1,200 |
|
Corn |
790 |
| Pepper, Yellow | 770 |
|
Green
Beans |
740 |
|
Pepper,
Green |
700 |
| Asparagus, raw | 640 |
|
Cucumber
Pickle |
510 |
|
Green
Olives |
510 |
| Avocado, raw | 320 |
| Carrots, cooked or raw | 260 |
| Plum, raw | 240 |
| Tomato Paste, canned | 190 |
| Peach, dried | 188 |
| Kiwi Fruit, raw | 180 |
| Prune, dried |
120 |
| Pear, raw | 110 |
|
Tomatoes,
raw |
100 |
| Apple, raw | 45 |
| Squash, winter, cooked | 38 |
| Peach, canned, drained |
28 |
| Cabbage, red, raw | 26 |
| Tangerine | 20 |
| Onion, yellow, raw | 16 |
| Nectarine | 15 |
| Orange | 14 |
| Watermelon, raw | 14 |
| Apricot, canned, drained | 2 |
| Turnip, raw | 1 |