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Foods Highest in Lutein

Top 50 Australian foods ranked by lutein content per 100g, sourced from the AFCD.

VitaminsUnit: ug per 100g
#Foodug/100g
1Spinach, baby, fresh, raw
6,100
2Kale, fried, no added fat
4,886
3Kale, raw
3,800
4Pumpkin, kent/jap, peeled, fresh, baked, no added fat
2,012
5Corn, fresh on cob, raw
1,800
6Sweetcorn, fresh or frozen on cob, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fat
1,800
7Pumpkin, kent/jap, peeled, fresh, raw
1,800
8Corn, fresh on cob, boiled, drained
1,688
9Pumpkin, kent/jap, peeled, fresh, boiled, drained, no added fat
1,688
10Broccolini, fresh, raw
1,360
11Broccolini, fresh, boiled, drained
1,275
12Lettuce, cos, raw
1,100
13Bean, green, fresh, cooked, no added fat
1,016
14Bean, green, fresh, raw
960
15Bean, green, fresh, boiled, drained
877
16Broccoli, fresh, baked, no added fat
691
17Broccoli, fresh, raw
630
18Capsicum, green, fresh, raw
500
19Capsicum, green, fresh, fried, no added fat
500
20Capsicum, yellow, fresh, raw
490
21Pumpkin, peeled, fresh, baked, no added fat
447
22Cucumber, Lebanese, unpeeled, raw
400
23Pumpkin, peeled, fresh, raw
400
24Egg, chicken, whole, fried, no fat added
383
25Pumpkin, peeled, fresh, boiled, drained
375
26Avocado, shepard, raw
370
27Egg, chicken, whole, poached
351
28Brussels sprout, fresh, baked, no added fat
340
29Brussels sprout, fresh, raw
340
30Egg, chicken, whole, raw
337
31Brussels sprout, fresh, boiled, drained
336
32Avocado, hass, raw
220
33Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauce
130
34Carrot, mature, peeled, fresh, boiled, drained
122
35Kiwifruit, gold, peeled, raw
120
36Olive, green or black, drained
110
37Strawberry, raw
94.0
38Strawberry, purchased frozen
89.0
39Cucumber, Lebanese, peeled, raw
60.0
40Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauce
48.0
41Pizza, ham & pineapple, purchased frozen, baked
43.0
42Butter, plain, no added salt
19.0
43Butter, plain, salted
19.0
44Butter, plain, reduced salt
19.0
45Goji berry, dried
19.0
46Tomato, common, raw
19.0
47Cheese, cheddar, natural, regular fat
11.0
48Melon, rockmelon, peeled, raw
10.0
49Baked beans, canned in tomato sauce
7.0
50Baked beans, canned in tomato sauce, reduced salt
7.0

Top Foods by Nutrient

Highest in CalciumHighest in IronHighest in ProteinHighest in Vitamin CHighest in FibreHighest in PotassiumHighest in ZincHighest in MagnesiumHighest in SodiumHighest in FolateHighest in CholesterolHighest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where lutein value is zero or not measured.