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Botanical

Lutein

Lutein is a yellow carotenoid pigment found in leafy greens such as kale and spinach and in egg yolk. It collects in the macula, the central part of the retina.

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What foods contain lutein?

Food tables often report lutein and zeaxanthin together. The amounts below are their combined total, not lutein alone; cup measures follow the cited US table. 1

Cooked frozen spinach

29.8 mg per cup. 1

Cooked frozen kale

5.9 mg per cup. 1

Cooked frozen peas

3.8 mg per cup. 1

Cooked egg

0.2 mg per large egg. 1

Is there a daily target?

There is no US recommended dietary allowance for lutein. It does not turn into vitamin A, so a lutein amount cannot be used as a vitamin A equivalent. 1

Sources