Foods high in Lutein + zeaxanthin

Every food and ingredient below is ranked by measured Lutein + zeaxanthin content per 100 g, drawn live from 932 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Lutein + zeaxanthin

Ranked by Lutein + zeaxanthin per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (UG)
1	Spices, paprika	FNDDS ingredient	18,944
2	Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt	FNDDS ingredient	15,690
3	Dandelion greens, raw	FNDDS ingredient	13,610
4	Spices, pepper, red or cayenne	FNDDS ingredient	13,157
5	Cress, garden, raw	FNDDS ingredient	12,500
6	Turnip greens, frozen, cooked, boiled, drained, without salt	FNDDS ingredient	11,915
7	Sweet potato leaves, cooked, steamed, without salt	FNDDS ingredient	11,449
8	Chard, swiss, raw	FNDDS ingredient	11,000
9	Collards, frozen, chopped, cooked, boiled, drained, without salt	FNDDS ingredient	10,898
10	Spinach, canned, regular pack, drained solids	FNDDS ingredient	10,575
11	Radicchio, raw	FNDDS ingredient	8,832
12	Turnip greens, cooked, boiled, drained, without salt	FNDDS ingredient	8,440
13	Spinach, mature	Foundation Food	7,920
14	Mustard greens, frozen, cooked, boiled, drained, without salt	FNDDS ingredient	6,672
15	Turnip greens, canned, no salt added	FNDDS ingredient	6,591
16	Kale, raw	Foundation Food	6,260
17	Spinach, baby	FNDDS ingredient	6,020
18	Watercress, raw	FNDDS ingredient	5,767
19	Basil, fresh	FNDDS ingredient	5,650
20	Parsley, fresh	FNDDS ingredient	5,561
21	Kale, frozen, cooked, boiled, drained, without salt	Foundation Food	4,980
22	Snacks, peas, roasted, wasabi-flavored	FNDDS ingredient	4,930
23	Babyfood, vegetables, spinach, creamed, strained	FNDDS ingredient	4,505
24	Collards, raw	FNDDS ingredient	4,323
25	Mustard greens, raw	FNDDS ingredient	3,730

Lowest in Lutein + zeaxanthin

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (UG)
923	Cake, yellow, enriched, dry mix	FNDDS ingredient	1
924	Ice creams, chocolate, light	FNDDS ingredient	1
925	Soup, stock, beef, home-prepared	FNDDS ingredient	1
926	Yogurt, Greek, plain, lowfat	FNDDS ingredient	1
927	Gravy, chicken, canned or bottled, ready-to-serve	FNDDS ingredient	1
928	REDUCED SODIUM: Nuts, almond butter, plain, with salt added	FNDDS ingredient	1
929	Cream substitute, flavored, powdered	FNDDS ingredient	1
930	Nuts, almonds	FNDDS ingredient	1
931	Soup, vegetable broth, ready to serve	FNDDS ingredient	1
932	Soup, onion, canned, condensed	FNDDS ingredient	1

More on Lutein + zeaxanthin

What Lutein + zeaxanthin is, how it is measured, and where these values come from.

Lutein + zeaxanthin nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.