Lutein Foods
| Units | Item | Amount |
| 1 cup | kale, raw, (video) | 22 milligrams (9) (?conflict?), 5.5 milligrams (3) |
| 1 cup | kale, cooked | 5.5 milligrams (3) |
| 1 cup | Swiss chard (video) | 19,276 mcg (8) |
| 1 cup | spinach, cooked | 16 milligrams (3,8) |
| 1 cup | spinach, raw (video) | 8 milligrams (3) [conflict?), 6.7 milligrams (9) {conflict?) |
| 1 cup | collards, cooked | 11,774 mcg (8) [conflict?) |
| 1/2 cup | collard greens, cooked | 8.7 milligrams (9) [conflict?) |
| 1/2 cup | turnip greens, cooked | 9 milligrams (9) |
| 1 cup | peas | 2.4 milligrams (12) |
| One 6-inch | tortilla, corn | 4 milligrams (3) |
| 1 cup | corn | 3.6 milligrams (3) |
| 1 cup | corn, cooked | 1.4 milligrams (9) |
| 1 cup | broccoli, cooked | 3.3 milligrams (9) |
2 milligrams
1 cup of cooked pumpkin flesh contains 2484 mcg (8)
1 cup of Brussels sprouts contains 2012 mcg (8)
1 cup of cooked Brussels sprouts contains 2 milligrams (9)
1 cup of raw romaine lettuce contains 2 milligrams (3)
1 cup of Broccoli rabe (aka broccoli raab, or rapini) contains 1431 mcg (1.431 mg) (8)
green beans 1-2 milligrams (3)
broccoli 1-2 milligrams (3)
1-2 milligrams
Nine corn chips contains 1.7 milligrams (3)
1 green bell pepper contains about 1.4 milligrams
1 oz of pistachios contains 1.4 milligrams
1 cup of cooked asparagus contains 1388 mcg (1.388 mg) (8)
1/2 cup of parsley contains 1.2 milligrams
100 grams of sweet potato contains 1053 mcg (1.053 mg) (8)
0-1 milligrams
1 cup of green beans contains 0.8 milligrams (9)
1 cup of arugula (aka rocket) contains 711 mg (8)
100 grams of arugula contains between 0.2 to 1.9 mg (ChatGPT)
1 avocado contains 0.5 mg of lutein (7)
One egg yolk contains 200 to 300 mcg (0.2 to 0.3 mg) (12)
2 whole eggs contain 0.3 milligrams (9)
1 medium orange contains 0.2 milligrams (9)
1 medium papaya contains 0.2 milligrams (9)
One egg yolk contains about 0.1 milligrams (8)
yellow and green fruits and vegetables (3)
lutein supplement (3)
bell peppers
many nuts
winter squash (8)
butternut squash (8)
Hubbard squash
acorn squash (8)
yellow sweet corn (8)
popcorn
green peas (8)
1 egg contains 251.5 mcg
carrots (8)
in most fruits and vegetables (3)
Other
dark green leafy vegetables (13)
What foods contain zero / no lutein?
peanuts (10)
Resources
1. https://womanandwellness.com/is-collagen-good-for-eyesight/
2 .https://www.aao.org/eye-health/news/can-vitamins-protect-against-blue-light-damage
3. https://www.webmd.com/diet/foods-high-in-lutein
4. https://www.verywellfit.com/learn-about-lutein-2505909
5. https://www.healthline.com/nutrition/lutein#what-it-is
6. https://www.nutraingredients-usa.com/Article/2017/08/30/Lutein-rich-avocados-may-support-eye-health-boost-memory-attention
7. https://www.nutraingredients-usa.com/Article/2017/08/30/Lutein-rich-avocados-may-support-eye-health-boost-memory-attention
8. https://naturelo.com/blogs/articles/15-fruits-and-vegetables-that-provide-high-levels-of-lutein
9. https://draxe.com/nutrition/lutein/
10. https://www.nutrition-and-you.com/peanuts.html
11. https://www.healthline.com/health/carotenoids#benefits
12. https://www.gardeningchannel.com/lutein-rich-foods/
13. https://www.livestrong.com/article/304838-diet-for-a-retinal-tear/
** Excellent source here
https://www.macular.org/wp-content/uploads/2016/05/lutein.pdf
