Table 4.
Individual lutein and zeaxanthin values of common foods [65].
| Food | Lutein Trans (µg per 100 g) | Zeaxanthin Trans (µg per 100 g) | L/Z Ratio 1 |
|---|---|---|---|
| Asparagus, cooked | 991 | 0 | - |
| Spinach, raw | 6603 | 0 | - |
| Spinach, cooked | 12,640 | 0 | - |
| Kale, cooked | 8884 | 0 | - |
| Green beans, cooked | 306 | 0 | - |
| Orange pepper, raw | 208 | 1665 | 0.1 |
| Lettuce, romaine, raw | 3824 | 0 | - |
| Broccoli, cooked | 772 | 0 | - |
| Parsley, raw | 4326 | 0 | - |
| Corn, cooked | 202 | 202 | 1.0 |
| Pistachio nuts, raw | 1405 | 0 | - |
| Egg whole, cooked | 237 | 216 | 1.1 |
| Egg yolk, cooked | 645 | 587 | 1.1 |
| Egg whole, raw | 288 | 279 | 1.0 |
| Egg yolk, raw | 787 | 762 | 1.0 |
1 Ratio of all-trans lutein to all-trans zeaxanthin.