Top Plant-Based & Allergen-Free Foods Highest in Lutein + Zeaxanthin (USDA Ranking)

Allergen-free and plant-forward whole foods rich 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 Plant-Based & Allergen-Free 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: Spinach, frozen, cooked with oil (15189 µg per 100g).

Rank	USDA Food Item	Lutein + Zeaxanthin / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Spinach, frozen, cooked with oil	15189 µg	100%	25744 µg	59 kcal · 3.88g P
#2	Sweet potato leaves, raw	14720 µg	100%	35048 µg	42 kcal · 2.49g P
#3	Dandelion greens, cooked	13459 µg	100%	18956 µg	71 kcal · 2.82g P
#4	Turnip greens, raw	12825 µg	100%	40078 µg	32 kcal · 1.5g P
#5	Cress, garden, raw	12500 µg	100%	39062 µg	32 kcal · 2.6g P
#6	Cress, raw	12500 µg	100%	39062 µg	32 kcal · 2.6g P
#7	Cress, cooked	12361 µg	100%	21312 µg	58 kcal · 2.72g P
#8	Chard, raw	11000 µg	100%	57895 µg	19 kcal · 1.8g P
#9	Chard, cooked	10878 µg	100%	24723 µg	44 kcal · 1.88g P
#10	Collards, frozen, cooked with oil	10550 µg	100%	17295 µg	61 kcal · 2.88g P
#11	Chicory greens, raw	10300 µg	100%	44783 µg	23 kcal · 1.7g P
#12	Spinach, canned, cooked with oil	10267 µg	100%	20953 µg	49 kcal · 2.73g P
#13	Spinach, cooked, as ingredient	8850 µg	88.5%	26818 µg	33 kcal · 3.42g P
#14	Radicchio, raw	8832 µg	88.3%	38400 µg	23 kcal · 1.43g P
#15	Spinach, fresh, cooked with oil	8567 µg	85.7%	13598 µg	63 kcal · 3.31g P
#16	Greens, canned, cooked	6350 µg	63.5%	15488 µg	41 kcal · 1.32g P
#17	Kale, fresh, cooked, fat added	6190 µg	61.9%	8971 µg	69 kcal · 3.05g P
#18	Spinach, for use on a sandwich	6020 µg	60.2%	22296 µg	27 kcal · 2.85g P
#19	Watercress, cooked	5703 µg	57%	15842 µg	36 kcal · 2.4g P
#20	Basil, raw	5650 µg	56.5%	24565 µg	23 kcal · 3.15g P
#21	Parsley, raw	5561 µg	55.6%	15447 µg	36 kcal · 2.97g P
#22	Greens, fresh, cooked, fat added	5396 µg	54%	9303 µg	58 kcal · 2.89g P
#23	Kale, frozen, unprepared	5360 µg	53.6%	19143 µg	28 kcal · 2.66g P
#24	Kale, frozen, cooked, fat added	4821 µg	48.2%	7305 µg	66 kcal · 2.85g P
#25	Spinach salad, no dressing	4411 µg	44.1%	5251 µg	84 kcal · 7.02g P
#26	Collards, fresh, cooked with oil	4275 µg	42.8%	7008 µg	61 kcal · 3.14g P
#27	Chrysanthemum, garland, raw	3834 µg	38.3%	15975 µg	24 kcal · 3.36g P
#28	Lettuce, arugula, raw	3555 µg	35.5%	14220 µg	25 kcal · 2.58g P
#29	Baby Toddler squash, Stage 1	3527 µg	35.3%	12596 µg	28 kcal · 0.81g P
#30	Baby Toddler squash, Stage 2	3527 µg	35.3%	14696 µg	24 kcal · 0.81g P
#31	Green peas, raw	2477 µg	24.8%	3058 µg	81 kcal · 5.42g P
#32	Mixed salad greens, raw	2412 µg	24.1%	11486 µg	21 kcal · 1.31g P
#33	Green peas, fresh, cooked with oil	2373 µg	23.7%	2177 µg	109 kcal · 5.46g P
#34	Green peas, frozen, cooked with oil	2323 µg	23.2%	2277 µg	102 kcal · 4.99g P
#35	Romaine lettuce, raw	2310 µg	23.1%	11000 µg	21 kcal · 0.98g P

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