Rankings of Foods Containing Lutein

Vegetable/Fruit  (100 grams or 1/2 cup) - 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