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Vitamins

Foods Highest in Lutein

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

VitaminsUnit: ug per 100g
50
Foods ranked
6,100 ug
Highest per 100g

Number one

Spinach, baby, fresh, raw

Vegetable products and dishes

6,100ug per 100g

50 foods ranked, values per 100g

FoodGroupug/100g
1Spinach, baby, fresh, rawVegetable products and dishes6,100
2Kale, fried, no added fatVegetable products and dishes4,886
3Kale, rawVegetable products and dishes3,800
4Pumpkin, kent/jap, peeled, fresh, baked, no added fatVegetable products and dishes2,012
5Corn, fresh on cob, rawVegetable products and dishes1,800
6Sweetcorn, fresh or frozen on cob, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fatVegetable products and dishes1,800
7Pumpkin, kent/jap, peeled, fresh, rawVegetable products and dishes1,800
8Corn, fresh on cob, boiled, drainedVegetable products and dishes1,688
9Pumpkin, kent/jap, peeled, fresh, boiled, drained, no added fatVegetable products and dishes1,688
10Broccolini, fresh, rawVegetable products and dishes1,360
11Broccolini, fresh, boiled, drainedVegetable products and dishes1,275
12Lettuce, cos, rawVegetable products and dishes1,100
13Bean, green, fresh, cooked, no added fatVegetable products and dishes1,016
14Bean, green, fresh, rawVegetable products and dishes960
15Bean, green, fresh, boiled, drainedVegetable products and dishes877
16Broccoli, fresh, baked, no added fatVegetable products and dishes691
17Broccoli, fresh, rawVegetable products and dishes630
18Capsicum, green, fresh, rawVegetable products and dishes500
19Capsicum, green, fresh, fried, no added fatVegetable products and dishes500
20Capsicum, yellow, fresh, rawVegetable products and dishes490
21Pumpkin, peeled, fresh, baked, no added fatVegetable products and dishes447
22Cucumber, Lebanese, unpeeled, rawVegetable products and dishes400
23Pumpkin, peeled, fresh, rawVegetable products and dishes400
24Egg, chicken, whole, fried, no fat addedEgg products and dishes383
25Pumpkin, peeled, fresh, boiled, drainedVegetable products and dishes375
26Avocado, shepard, rawVegetable products and dishes370
27Egg, chicken, whole, poachedEgg products and dishes351
28Brussels sprout, fresh, baked, no added fatVegetable products and dishes340
29Brussels sprout, fresh, rawVegetable products and dishes340
30Egg, chicken, whole, rawEgg products and dishes337
31Brussels sprout, fresh, boiled, drainedVegetable products and dishes336
32Avocado, hass, rawVegetable products and dishes220
33Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauceMeat, poultry and game products and dishes130
34Carrot, mature, peeled, fresh, boiled, drainedVegetable products and dishes122
35Kiwifruit, gold, peeled, rawFruit products and dishes120
36Olive, green or black, drainedSavoury sauces and condiments110
37Strawberry, rawFruit products and dishes94.0
38Strawberry, purchased frozenFruit products and dishes89.0
39Cucumber, Lebanese, peeled, rawVegetable products and dishes60.0
40Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauceMeat, poultry and game products and dishes48.0
41Pizza, ham & pineapple, purchased frozen, bakedCereal based products and dishes43.0
42Butter, plain, no added saltFats and oils19.0
43Butter, plain, saltedFats and oils19.0
44Butter, plain, reduced saltFats and oils19.0
45Goji berry, driedFruit products and dishes19.0
46Tomato, common, rawVegetable products and dishes19.0
47Cheese, cheddar, natural, regular fatMilk products and dishes11.0
48Melon, rockmelon, peeled, rawFruit products and dishes10.0
49Baked beans, canned in tomato sauceLegume and pulse products and dishes7.0
50Baked beans, canned in tomato sauce, reduced saltLegume and pulse products and dishes7.0
Rankings

Top Foods by Nutrient

All nutrients
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.