Lutein Rich Foods

Lutein is an antioxidant. Lutein is present in the retina and lens of the eyes along with zeaxanthin. It may help to prevent cataracts, age related macular degeneration, atherosclerosis and certain types of cancer. Because it is difficult to calculate the amounts of lutein and zeaxanthin present in foods separately due to their similarities, they are usually listed together as lutein + zeaxanthin.

Green Leafy Vegetables

Green leafy vegetables are some of the richest sources of lutein. One cup of cooked frozen spinach contains 29,811 mcg lutein + zeaxanthin, 1 cup of cooked frozen kale contains 25,606 mcg, 1 cup of frozen cooked turnip greens contains 19,541 mcg and 1 cup of frozen cooked collard greens contains 18,527 mcg.

Other Vegetables

Although green leafy vegetables have the most lutein, a number of other vegetables are also good sources of this nutrient. One cup of cooked summer squash contains 4,048 mcg of lutein + zeaxanthin, 1 cup of cooked frozen peas contains 3,840 mcg, 1 cup of cooked winter squash contains 2,901 mcg, 1 cup of cooked frozen brussels sprouts contains 2,389 mcg, 1 cup of canned corn contains 2,195 mcg and 1 cup of cooked frozen broccoli contains 2,015 mcg.

Fruits

Fruits in general don't contain high amounts of lutein. However, 1 cup of mandarin oranges in light syrup contains 411 mcg of lutein + zeaxanthin, 1 cup of cooked frozen rhubarb with sugar contains 295 mcg, 1 cup of frozen sweetened raspberries contains 283 mcg and a raw papaya contains 271 mcg.

Other Sources

Other types of food besides fruits and vegetables also provide lutein. One cup of enriched yellow cornmeal contains 2,247 mcg lutein + zeaxanthin, 1 cup of cooked oatmeal contains 421 mcg, 1 tsp. of paprika contains 398 mcg, General Mills Corn Chex contains 346 mcg and a large fried egg contains 250 mcg.