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Lutein Rich Foods


No.
Food Name
ug
(in 100g food)
1 Kale, frozen, cooked, boiled, drained, without salt 19696.923
2 Kale, cooked, boiled, drained, without salt 18246.153
3 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 15690
4 Spices, paprika 13142.857
5 Spinach, raw 12200
6 Turnip greens, frozen, cooked, boiled, drained, without salt 11915.243
7 Spinach, cooked, boiled, drained, without salt 11307.777
8 Collards, frozen, chopped, cooked, boiled, drained, without salt 10898.235
9 Spinach, canned, drained solids 10575.233
10 Turnip greens, cooked, boiled, drained, without salt 8440.277
11 Collards, cooked, boiled, drained, without salt 7694.21
12 Mustard greens, cooked, boiled, drained, without salt 5962.142
13 Parsley, raw 5560
14 Spices, parsley, dried 5538.461
15 Dandelion greens, cooked, boiled, drained, without salt 4708.571
16 Spinach souffle 3249.264
17 Peas, green, frozen, cooked, boiled, drained, without salt 2400
18 Lettuce, cos or romaine, raw 2312.5
19 Squash, summer, all varieties, cooked, boiled, drained, without salt 2248.888
20 Noodles, egg, spinach, cooked, enriched 2231.875
21 Squash, summer, all varieties, raw 2124.778
22 Beet greens, cooked, boiled, drained, without salt 1818.75
23 Lettuce, green leaf, raw 1730.357
24 Brussels sprouts, frozen, cooked, boiled, drained, without salt 1541.29
25 Broccoli, frozen, chopped, cooked, boiled, drained, without salt 1497.826
26 Snacks, popcorn, air-popped 1450
27 Squash, winter, all varieties, cooked, baked, without salt 1415.121
28 Broccoli, raw 1403.409
29 Cornmeal, degermed, enriched, yellow 1355.072
30 Cornmeal, whole-grain, yellow 1354.918
31 Peas, green, canned, regular pack, drained solids 1350
32 Brussels sprouts, cooked, boiled, drained, without salt 1289.743
33 Lettuce, butterhead (includes boston and bibb types), raw 1226.666
34 Nuts, pistachio nuts, dry roasted, with salt added 1206.349
35 Tomatoes, sun-dried 1200
36 Onions, spring or scallions (includes tops and bulb), raw 1137
37 Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 1126.666
38 Egg, yolk, raw, fresh 1096.385
39 Snacks, popcorn, oil-popped, microwaved 1090.909
40 Broccoli, cooked, boiled, drained, without salt 1080.128
41 Corn, sweet, yellow, canned, vacuum pack, regular pack 1045.238
42 Pumpkin, cooked, boiled, drained, without salt 1013.877
43 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 1011.111
44 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 985.185
45 Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 976.666
46 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 969.23
47 Corn, sweet, yellow, cooked, boiled, drained, without salt 967.532
48 Corn, sweet, yellow, canned, cream style, regular pack 948.828
49 Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 943.333
50 Peas, edible-podded, frozen, cooked, boiled, drained, without salt 893.125
51 Spices, oregano, dried 866.666
52 Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt 852.38
53 Cereals ready-to-eat, wheat germ, toasted, plain 786.627
54 Asparagus, cooked, boiled, drained 771.666
55 Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 729.878
56 Peppers, hot chili, green, raw 724.444
57 Peppers, hot chili, red, raw 708.888
58 Beans, snap, green, cooked, boiled, drained, without salt 708.8
59 Beans, snap, yellow, cooked, boiled, drained, without salt 708.8
60 Peas, edible-podded, boiled, drained, without salt 701.875
61 Carrots, cooked, boiled, drained, without salt 687.179
62 Peppers, jalapeno, canned, solids and liquids 657.692
63 Snacks, corn-based, extruded, puffs or twists, cheese-flavor 641.975
64 Vegetables, mixed, frozen, cooked, boiled, drained, without salt 636.813
65 Asparagus, canned, drained solids 630.555
66 Asparagus, frozen, cooked, boiled, drained, without salt 618.333
67 Cereals ready-to-eat, GENERAL MILLS, KIX 613.333
68 Snacks, popcorn, caramel-coated, with peanuts 580.952
69 Beans, snap, green, frozen, cooked, boiled, drained without salt 563.703
70 Beans, snap, yellow, frozen, cooked, boiled, drained, without salt 563.703
71 Peaches, dried, sulfured, uncooked 558.974
72 Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 554.838
73 Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 553.333
74 Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 550
75 Snacks, popcorn, cakes 540
76 Olives, ripe, canned (small-extra large) 509.09
77 Snacks, tortilla chips, plain, white corn 507.936
78 Tomatillos, raw 494.117
79 Vegetables, mixed, canned, drained solids 493.251
80 Peppers, sweet, green, cooked, boiled, drained, without salt 480.882
81 Okra, frozen, cooked, boiled, drained, without salt 465.76
82 Artichokes, (globe or french), cooked, boiled, drained, without salt 464.285
83 Beans, snap, green, canned, regular pack, drained solids 440.74
84 Beans, snap, yellow, canned, regular pack, drained solids 440.74
85 Spices, cinnamon, ground 434.782
86 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 426.666
87 Pimento, canned 408.333
88 Orange juice, frozen concentrate, unsweetened, undiluted 407.042
89 Okra, cooked, boiled, drained, without salt 390
90 Celery, cooked, boiled, drained, without salt 365.333
91 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 362.5
92 Carrots, baby, raw 360
93 Egg, whole, cooked, fried 358.695
94 Egg, whole, cooked, hard-boiled 354
95 Peppers, sweet, green, raw 340.939
96 Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes 339.285
97 Chives, raw 333.333
98 Carrot juice, canned 333.05
99 Egg, whole, raw, fresh 331.034
100 Egg, whole, cooked, poached 330


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