Top High-Protein (>12g Protein/100g) Foods Highest in Lutein + Zeaxanthin (USDA Ranking)

High-protein muscle-supporting foods (>12g protein/100g) highest in Lutein + Zeaxanthin (µg per 100g), verified against the Wise Eating USDA Standard Reference catalog. Macular pigment carotenoids that filter blue light and protect retinal photoreceptors.

USDA Leaderboard: Top High-Protein (>12g Protein/100g) Foods Highest in Lutein + Zeaxanthin (USDA Ranking)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Spaghetti, spinach, dry (3487 µg per 100g).

Rank	USDA Food Item	Lutein + Zeaxanthin / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Spaghetti, spinach, dry	3487 µg	34.9%	937 µg	372 kcal · 13.3g P
#2	Tomato powder	1370 µg	13.7%	454 µg	302 kcal · 12.9g P
#3	Nuts, pistachio nuts, dry roasted, with salt added	1160 µg	11.6%	204 µg	569 kcal · 21.1g P
#4	Egg, yolk, dried	1133 µg	11.3%	169 µg	669 kcal · 33.6g P
#5	Egg, yolk only, raw	1094 µg	10.9%	334 µg	328 kcal · 16.2g P
#6	Egg, yolk, raw, fresh	1094 µg	10.9%	340 µg	322 kcal · 15.9g P
#7	Egg, yolk, raw, frozen, sugared, pasteurized	967 µg	9.7%	315 µg	307 kcal · 13.9g P
#8	Egg, yolk, raw, frozen, pasteurized	904 µg	9%	305 µg	296 kcal · 15.5g P
#9	Egg, whole, dried	835 µg	8.3%	141 µg	592 kcal · 48g P
#10	Flax seeds	651 µg	6.5%	119 µg	545 kcal · 18g P
#11	Tamales, masa and pork filling (Hopi)	616 µg	6.2%	367 µg	168 kcal · 13.2g P
#12	Egg, whole, cooked, fried	543 µg	5.4%	277 µg	196 kcal · 13.6g P
#13	Egg, whole, boiled or poached	503 µg	5%	352 µg	143 kcal · 12.4g P
#14	Egg, whole, raw	503 µg	5%	352 µg	143 kcal · 12.4g P
#15	Egg, whole, cooked, poached	501 µg	5%	350 µg	143 kcal · 12.5g P
#16	Egg, whole, fried no added fat	501 µg	5%	350 µg	143 kcal · 12.4g P
#17	Egg omelet or scrambled egg, made with cooking spray	497 µg	5%	334 µg	149 kcal · 12.2g P
#18	Egg, whole, fried with cooking spray	497 µg	5%	334 µg	149 kcal · 12.2g P
#19	Chicken or turkey divan	481 µg	4.8%	344 µg	140 kcal · 15.5g P
#20	Egg, goose, whole, fresh, raw	442 µg	4.4%	239 µg	185 kcal · 13.9g P
#21	Egg omelet or scrambled egg, with meat, no added fat	436 µg	4.4%	278 µg	157 kcal · 13.5g P
#22	Goose egg, cooked	412 µg	4.1%	184 µg	224 kcal · 12.9g P
#23	Quail egg, canned	368 µg	3.7%	233 µg	158 kcal · 13g P
#24	Egg, whole, cooked, hard-boiled	353 µg	3.5%	228 µg	155 kcal · 12.6g P
#25	Egg, whole, pickled	351 µg	3.5%	228 µg	154 kcal · 12.5g P
#26	Beef egg foo yung	325 µg	3.2%	221 µg	147 kcal · 13.8g P
#27	Chicken egg foo yung	325 µg	3.2%	237 µg	137 kcal · 12.8g P
#28	Pork egg foo yung	324 µg	3.2%	217 µg	149 kcal · 13.3g P
#29	Spices, chili powder	310 µg	3.1%	110 µg	282 kcal · 13.5g P
#30	Baby Toddler yogurt melts	294 µg	2.9%	77.4 µg	380 kcal · 14.3g P
#31	Lasagna with meat and spinach	289 µg	2.9%	140 µg	207 kcal · 13.3g P
#32	Lasagna, with chicken or turkey, and spinach	289 µg	2.9%	144 µg	201 kcal · 13.5g P
#33	Soupy rice with chicken, Puerto Rican style	256 µg	2.6%	170 µg	151 kcal · 12.1g P
#34	Egg, Benedict	249 µg	2.5%	86.5 µg	288 kcal · 13.8g P
#35	Egg burrito, with bacon	243 µg	2.4%	93.5 µg	260 kcal · 12.1g P

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