Lutein + Zeaxanthin
other Unit: mcg
Lutein and zeaxanthin are carotenoids concentrated in the macula of the retina, where they function as a natural short-wavelength light filter and antioxidant shield. Higher dietary intake is consistently associated with a lower risk of age-related macular degeneration (AMD) and cataracts — the leading causes of vision loss in older adults. Leafy green vegetables such as kale and spinach are the richest sources; egg yolks provide smaller amounts in a highly bioavailable form.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Lutein + Zeaxanthin
See all 2075 foods →Reference Daily Intake
No established RDA for this nutrient.
| # | Food | per 100g |
|---|---|---|
| 1 | Paprika | 18944.0 mcg |
| 2 | Boiled Frozen Spinach | 15690.0 mcg |
| 3 | Frozen Spinach, Boiled with Salt | 15690.0 mcg |
| 4 | Raw Sweet Potato Leaves | 14720.0 mcg |
| 5 | Raw Dandelion Greens | 13610.0 mcg |
| 6 | Red Pepper (Cayenne) | 13157.0 mcg |
| 7 | Raw Turnip Greens | 12825.0 mcg |
| 8 | Frozen Chopped Spinach | 12651.0 mcg |
| 9 | Raw Garden Cress | 12500.0 mcg |
| 10 | Raw Spinach | 12198.0 mcg |
| 11 | Frozen Turnip Greens, Boiled with Salt | 11915.0 mcg |
| 12 | Boiled Frozen Turnip Greens without Salt | 11915.0 mcg |
| 13 | South Beach Protein Bar | 11713.0 mcg |
| 14 | Steamed Sweet Potato Leaves | 11449.0 mcg |
| 15 | Steamed Sweet Potato Leaves with Salt | 11449.0 mcg |
| 16 | Boiled Spinach | 11308.0 mcg |
| 17 | Boiled Spinach with Salt | 11308.0 mcg |
| 18 | Boiled Swiss Chard with Salt | 11015.0 mcg |
| 19 | Cooked Swiss Chard (Boiled, Drained) | 11015.0 mcg |
| 20 | Raw Swiss Chard | 11000.0 mcg |