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The Ultimate Nutrition Tables!

Lutein Zeaxanthin

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Zinc, Zn mg

Copper, Cu mg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin A, RAE mcg_RAE

Retinol mcg

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lycopene mcg

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Kale, raw

50

3.30

0.70

10.01

2.0

135

0.44

0.290

0.9

120.0

769

0

9226

0

0

15376

0

39550

 

 

817.0

0

 

2

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

72

0.24

0.156

0.9

41.0

681

0

8173

0

0

13621

0

18246

0.85

 

817.0

0

 

3

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

187

0.41

0.171

0.5

35.0

508

0

5854

363

121

10161

0

13610

3.44

 

778.4

0

 

4

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

177

4.06

0.607

4.0

71.1

2637

0

27679

0

7923

52735

0

13157

29.83

0

80.3

0

 

5

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

148

2.48

0.373

8.8

76.4

2081

0

21840

0

6252

41610

0

13157

29.83

0

80.3

0

 

6

Turnip greens, raw

32

1.50

0.30

7.13

3.2

190

0.19

0.350

1.2

60.0

579

0

6952

0

0

11587

0

12825

2.86

 

251.0

0

 

7

Spinach, raw

23

2.86

0.39

3.63

2.2

99

0.53

0.130

1.0

28.1

469

0

5626

0

0

9377

0

12198

2.03

0

482.9

0

 

8

Chard, swiss, cooked, boiled, drained, without salt

hard, swiss, cooked, boiled, drained, without salt

20

1.88

0.08

4.13

2.1

58

0.33

0.163

0.9

18.0

306

0

3652

45

0

6124

0

11015

1.89

 

327.3

0

 

9

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

51

0.36

0.179

0.9

30.0

306

0

3647

45

0

6116

0

11000

1.89

 

830.0

0

 

10

Chicory greens, raw

23

1.70

0.30

4.70

4.0

100

0.42

0.295

0.3

24.0

286

0

3430

0

0

5717

0

10300

2.26

 

297.6

0

 

11

Mustard greens, raw

26

2.7

0.20

4.90

3.3

103

0.20

0.1447

0.9

70.0

525

0

6300

0

0

10500

0

9900

2.01

 

497.3

0

 

12

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

140

0.28

0.115

0.3

18.0

342

0

3940

244

82

6837

0

9158

2.44

 

551.4

0

 

13

Collards, raw

30

2.45

0.42

5.69

3.6

145

0.13

0.039

1.3

35.3

333

0

3842

238

80

6668

0

8932

2.26

 

510.8

0

 

14

Radicchio, raw

23

1.43

0.25

4.48

0.9

19

0.62

0.341

0.9

8.0

1

0

16

0

0

27

0

8832

2.26

 

255.2

0

 

15

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

 

0.14

0.253

0.9

27.4

381

0

4575

0

0

7625

0

8440

1.88

 

367.6

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Zinc, Zn mg

Copper, Cu mg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin A, RAE mcg_RAE

Retinol mcg

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lycopene mcg

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

140

0.23

0.038

0.5

18.2

406

0

4814

90

20

8114

0

7694

0.88

 

440.0

0

 

17

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

74

0.11

0.084

0.6

25.3

316

0

3794

0

0

6323

0

5962

1.21

 

299.5

0

 

18

Basil, fresh

23

3.15

0.64

2.65

1.6

177

0.81

0.385

0.3

18.0

264

0

3142

0

46

5275

0

5650

0.80

 

414.8

0

 

19

Parsley, raw

36

2.97

0.79

6.33

3.3

138

1.07

0.149

0.1

133.0

421

0

5054

0

0

8424

0

5561

0.75

0

1640.0

0

 

20

Arugula, raw

25

2.58

0.66

3.65

1.6

160

0.47

0.076

0.3

15.0

119

0

1424

0

0

2373

0

3555

0.43

 

108.6

0

 

21

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

33

0.23

0.048

0.4

24.0

436

0

5226

0

0

8710

0

2312

0.13

 

102.5

0

 

22

Squash, summer, all varieties, cooked, boiled, drained, without salt

20

0.91

0.31

4.31

1.4

27

0.39

0.103

0.2

5.5

11

0

127

0

0

212

0

2249

0.14

0

3.5

0

 

23

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

16

0.32

0.053

0.2

17.9

10

0

120

0

0

200

0

2125

0.12

0

4.3

0

 

24

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

15

0.29

0.051

0.2

17.0

10

0

120

0

0

200

0

2125

0.12

0

3.0

0

 

25

Taro leaves, raw

42

4.98

0.74

6.70

3.7

107

0.41

0.270

0.9

52.0

241

0

2895

0

0

4825

0

1932

2.02

0

108.6

0

 

26

Leeks, (bulb and lower leaf-portion), raw

61

1.50

0.30

14.15

1.8

59

0.12

0.120

1.0

12.0

83

0

1000

0

0

1667

0

1900

0.92

 

47.0

0

 

27

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

1990

3.60

1.133

4.5

51.4

403

0

4806

0

70

8068

0

1895

1.69

0

621.7

0

 

28

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

1652

4.70

0.757

3.7

32.4

295

0

3485

0

109

5900

0

1895

7.48

0

1714.5

0

 

29

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

1890

6.18

0.860

4.6

50.0

190

0

2264

0

33

3800

0

1895

7.48

0

1714.5

0

 

30

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

1597

269

0.633

4.5

2.3

85

0

1007

20

7

1701

0

1895

18.26

0

621.7

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Zinc, Zn mg

Copper, Cu mg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin A, RAE mcg_RAE

Retinol mcg

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lycopene mcg

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Horseradish-tree, leafy tips, cooked, boiled, drained, without

salt

60

5.27

0.93

11.15

2.0

151

0.49

0.086

0.9

31.0

351

 

4208

 

 

7013

0

1747

0.10

0

108.0

0

 

32

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

43

0.20

0.133

0.9

1.0

80

0

960

0

0

1600

0

1747

0.96

0

108.00

0

 

33

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

36

0.18

0.029

0.6

18.0

370

0

4443

0

0

7405

0

1730

0.29

 

173.6

0

 

34

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

33

0.20

0.028

1.5

3.7

375

 

4495

0

0

7492

0

1724

0.15

 

140.3

 

 

35

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

42

0.42

0.070

1.6

85.0

38

0

450

6

0

754

0

1590

0.88

 

177.0

0

 

36

Beet greens, raw

22

2.20

0.13

4.33

3.7

117

0.38

0.191

0.9

30.0

316

0

3794

3

0

6326

0

1503

1.50

 

400.0

0

 

37

Pumpkin, raw

26

1.00

0.10

6.50

0.5

21

0.32

0.127

0.3

9.0

369

0

3100

515

2145

7384

0

1500

1.06

0

1.1

0

 

38

Lettuce, butterhead (includes boston and bibb types), raw

 

13

1.35

0.22

2.23

1.1

35

0.20

0.016

0.6

3.7

166

0

1987

0

0

3312

0

1223

0.18

 

102.3

0

 

39

Pistachio nuts, dry roasted, without salt added (Nuts,)

571

21.35

45.97

27.65

10.3

110

2.30

1.325

9.3

2.3

13

0

157

0

0

262

0

1205

1.93

 

13.2

0

 

40

Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt

15

1.14

0.36

2.69

1.0

18

0.33

0.052

0.2

12.9

56

0

670

0

0

1117

0

1150

0.12

0

4.2

0

 

41

Scallions or onions, spring (includes tops and bulb), raw

32

1.83

0.19

7.34

2.6

72

0.39

0.083

0.6

18.8

50

0

598

0

0

997

0

1137

0.55

0

207.0

0

 

42

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

108

0.77

0.042

1.0

20.2

131

 

1573

0

0

2622

0

1121

1.62

 

224.0

 

 

43

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained,

without salt

31

0.81

0.20

7.62

1.0

30

0.06

0.062

0.5

4.2

41

0

487

0

0

812

0

925

0.50

 

25.4

0

 

44

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

67

0.50

0.225

0.9

27.0

337

0

3930

36

202

6748

0

865

2.50

 

310.0

0

 

45

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

8

0.11

0.113

0.6

7.5

81

0

253

0

1447

1627

159

834

0.73

 

2.6

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Zinc, Zn mg

Copper, Cu mg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin A, RAE mcg_RAE

Retinol mcg

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lycopene mcg

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

18

0.30

0.174

0.5

242.5

59

0

671

23

50

1179

0

725

0.69

 

14.3

0

 

47

Asparagus, raw

20

2.20

0.12

3.88

2.1

24

0.54

0.189

2.3

5.6

38

0

449

9

0

756

0

710

1.13

 

41.6

0

 

48

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

14

0.26

0.129

0.5

143.7

48

0

534

36

40

952

0

709

0.69

 

14.0

0

 

49

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

30

0.20

0.017

0.7

3.6

852

0

8332

3776

0

17033

0

687

1.03

 

13.7

0

 

50

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

255

4.34

1.220

25.4

0.6

0

0

0

0

0

0

0

651

0.31

0

4.3

0

 

51

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

275

0.95

0.110

65.50

0.0

271

271

0

0

0

905

0

648

1.89

232

0.6

588

 

52

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

2

0.46

0.054

0.6

6.8

9

0

47

16

115

187

0

644

0.07

0

0.3

0

 

53

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

37

0.24

0.069

0.6

16.3

35

0

379

69

0

690

0

640

0.41

 

14.4

0

 

54

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

266

6.08

0.645

208.1

7.1

2

0

18

0

0

31

0

568

5.07

0

5.4

0

 

55

Okra, raw

31

2.00

0.10

7.03

3.2

81

0.60

0.094

0.7

21.1

19

0

225

0

0

375

0

516

0.36

0

53.0

0

 

56