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The Hanneken Lab

Macular Degeneration: Nutritional Recommendations

Treatments | AREDS Recommendations | Foods Containing Lutein | Dietary Flavonoids | Clinical & Research Updates

Foods Containing Lutein (pdf)

Add lutein to your diet by consuming fruits and vegetables high in lutein.  Strive for 20 mg per day.
Lutein is also available as a dietary supplement.

Food

Serving Size

Lutein (mg)

Kale

½ cup cooked

22

Spinach

½ cup cooked

10

Fresh Parsley

5/8 cups chopped

10

Celery

2 stalks or 1 cup

3.75

Broccoli

2/3 cup

2.0

Lettuce, leaf

2 cups

2.0

Peas, green, cooked

2/3 cup

1.5

Brussel sprouts

7 medium sprouts

1.5

Summer squash, raw

½ cup

1.0

Corn, yellow

4 inch ear or ¾ cup

.75

Green beans

2/3 cup

.75

Olive, green

15 medium

.50

Cucumber pickle

1 large

.50

Leeks, raw

1 leek

.50

Scallions, raw

1 large

.50

Egg yolk

1 large

.35

Cucumber, raw

1 whole

.25

Plum, raw

2 small

.25

Currants, raw

½ cup

.25

Avocado, raw

1 medium

.25

Carrot, raw

1 large

.25

Pear, raw

1 large

.20

Kiwi fruit, raw

1 medium

.18

Peach, dried

10 halves

.18

Rhubarb, raw

1 cup

.18

Cabbage, white

1 cup

.15

Tangerine, raw

1 large

.14

Tomato, raw

1 small

.10