Top 35 Foods Highest in Lutein + Zeaxanthin Per 100 Calories (Nutrient Density)

Maximize Lutein + Zeaxanthin (µg) while staying in a calorie deficit: USDA foods ranked by Lutein + Zeaxanthin delivered per 100 kcal of energy. Macular pigment carotenoids that filter blue light and protect retinal photoreceptors.

USDA Leaderboard: Top 35 Foods Highest in Lutein + Zeaxanthin Per 100 Calories (Nutrient Density)

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: Chicory greens, raw (10300 µg per 100g).

Rank	USDA Food Item	Lutein + Zeaxanthin / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Chicory greens, raw	10300 µg	100%	44783 µg	23 kcal · 1.7g P
#2	Turnip greens, raw	12825 µg	100%	40078 µg	32 kcal · 1.5g P
#3	Cress, garden, raw	12500 µg	100%	39062 µg	32 kcal · 2.6g P
#4	Cress, raw	12500 µg	100%	39062 µg	32 kcal · 2.6g P
#5	Radicchio, raw	8832 µg	88.3%	38400 µg	23 kcal · 1.43g P
#6	Sweet potato leaves, raw	14720 µg	100%	35048 µg	42 kcal · 2.49g P
#7	Spinach, frozen, cooked with butter or margarine	15189 µg	100%	28658 µg	53 kcal · 3.9g P
#8	Spinach, cooked, as ingredient	8850 µg	88.5%	26818 µg	33 kcal · 3.42g P
#9	Spinach, frozen, cooked with oil	15189 µg	100%	25744 µg	59 kcal · 3.88g P
#10	Chard, cooked	10878 µg	100%	24723 µg	44 kcal · 1.88g P
#11	Basil, raw	5650 µg	56.5%	24565 µg	23 kcal · 3.15g P
#12	Spinach, canned, cooked with butter or margarine	10267 µg	100%	24445 µg	42 kcal · 2.74g P
#13	Spinach, for use on a sandwich	6020 µg	60.2%	22296 µg	27 kcal · 2.85g P
#14	Cress, cooked	12361 µg	100%	21312 µg	58 kcal · 2.72g P
#15	Spinach, canned, cooked with oil	10267 µg	100%	20953 µg	49 kcal · 2.73g P
#16	Collards, frozen, cooked with butter or margarine	10550 µg	100%	19182 µg	55 kcal · 2.89g P
#17	Kale, frozen, unprepared	5360 µg	53.6%	19143 µg	28 kcal · 2.66g P
#18	Dandelion greens, cooked	13459 µg	100%	18956 µg	71 kcal · 2.82g P
#19	Collards, frozen, cooked with oil	10550 µg	100%	17295 µg	61 kcal · 2.88g P
#20	Chrysanthemum, garland, raw	3834 µg	38.3%	15975 µg	24 kcal · 3.36g P
#21	Watercress, cooked	5703 µg	57%	15842 µg	36 kcal · 2.4g P
#22	Spinach, fresh, cooked with butter or margarine	8567 µg	85.7%	15576 µg	55 kcal · 3.33g P
#23	Greens, canned, cooked	6350 µg	63.5%	15488 µg	41 kcal · 1.32g P
#24	Parsley, raw	5561 µg	55.6%	15447 µg	36 kcal · 2.97g P
#25	Baby Toddler squash, Stage 2	3527 µg	35.3%	14696 µg	24 kcal · 0.81g P
#26	Lettuce, arugula, raw	3555 µg	35.5%	14220 µg	25 kcal · 2.58g P
#27	Spinach, fresh, cooked with oil	8567 µg	85.7%	13598 µg	63 kcal · 3.31g P
#28	Baby Toddler squash, Stage 1	3527 µg	35.3%	12596 µg	28 kcal · 0.81g P
#29	Mixed salad greens, raw	2412 µg	24.1%	11486 µg	21 kcal · 1.31g P
#30	Romaine lettuce, raw	2310 µg	23.1%	11000 µg	21 kcal · 0.98g P
#31	Greens with ham or pork	4804 µg	48%	10221 µg	47 kcal · 4.91g P
#32	Greens, fresh, cooked, fat added	5396 µg	54%	9303 µg	58 kcal · 2.89g P
#33	Kale, fresh, cooked, fat added	6190 µg	61.9%	8971 µg	69 kcal · 3.05g P
#34	Collards, fresh, cooked with butter or margarine	4275 µg	42.8%	7917 µg	54 kcal · 3.16g P
#35	Spinach and cheese casserole	9766 µg	97.7%	7512 µg	130 kcal · 7.05g P

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