How much lutein and zeaxanthin are in one egg yolk?

December 9, 2025 •

4 min read

According to scientific studies, one commercial egg yolk typically contains around 292 μg of lutein and 213 μg of zeaxanthin, but the quantity can differ greatly depending on the hen's diet and farming methods.

Quick Summary

The concentration of lutein and zeaxanthin in an egg yolk can vary significantly, but it provides a highly bioavailable source of these beneficial carotenoids for eye health. The egg's fat content significantly enhances their absorption.

Key Points

Content Varies: The amount of lutein and zeaxanthin in a single egg yolk is not constant and depends heavily on the hen's diet and living conditions.
Average Amounts: Typical commercial egg yolks contain an average of 292 μg of lutein and 213 μg of zeaxanthin, but a wide range exists across products.
Superior Bioavailability: The fat matrix of egg yolks makes lutein and zeaxanthin significantly more bioavailable to the body than from many other dietary sources.
Supports Eye Health: These carotenoids accumulate in the retina to form macular pigment, protecting the eyes from harmful blue light and oxidative stress.
Enriched Eggs: Some eggs are specifically produced with higher levels of lutein and zeaxanthin through fortified hen feed, offering a more concentrated source.
Cooking Effects: While cooking can lead to a slight loss of these carotenoids, it does not significantly impact their overall presence or bioavailability in the egg yolk.

The Carotenoid Profile of an Egg Yolk

An egg yolk is a nutrient-dense food matrix, and its vibrant yellow-orange color is a direct result of its carotenoid content, specifically lutein and zeaxanthin. While the exact amount can vary significantly, research provides an average range for typical commercial eggs. For example, one study found that commercial egg yolks contained, on average, 292 μg of lutein and 213 μg of zeaxanthin. However, other studies have reported different averages, highlighting the variability in commercial egg supply. It is also important to note that these values are often presented in micrograms (µg), and for dietary reference points, they need to be converted to milligrams (mg), with 1,000 µg equaling 1 mg.

The Impact of Hen's Diet on Carotenoid Levels

One of the most significant factors influencing how much lutein and zeaxanthin are in one egg yolk is the diet of the laying hen. Hens that consume feed rich in specific carotenoids produce yolks with higher concentrations of these compounds. This has led to the development of 'enriched' or 'designer' eggs. For instance, a study on enriched eggs showed lutein and zeaxanthin levels far exceeding those of standard supermarket eggs. Organic eggs, from hens with access to natural vegetation, can also have higher levels of these specific carotenoids compared to conventionally farmed eggs.

Bioavailability: Why Egg Carotenoids are Special

Beyond the raw amount, the bioavailability of lutein and zeaxanthin from egg yolks is particularly noteworthy. Bioavailability refers to the proportion of a nutrient that is absorbed by the body. The fat content within the egg yolk acts as an excellent delivery system for these fat-soluble carotenoids, making them more easily absorbed by the human body compared to the same amount from vegetables. One study demonstrated that consuming eggs can increase serum lutein and zeaxanthin levels more effectively than consuming lutein from spinach. This superior absorption is a key reason why eggs are considered an ideal source for promoting macular health.

Factors Influencing Lutein and Zeaxanthin Content

Several factors contribute to the variation of these carotenoids in eggs:

Hen's Feed: The most important factor. Hens fed a diet supplemented with xanthophylls, such as from marigold extract or certain corn products, will produce eggs with higher carotenoid levels.
Farming System: Eggs from different husbandry systems, including organic, free-range, and caged, can have different carotenoid profiles due to variations in diet. For example, organic eggs from hens with access to dark green leafy vegetation may have higher natural levels.
Hen's Genetics: Certain chicken breeds may naturally deposit higher amounts of lutein and zeaxanthin into their eggs than others.
Processing and Cooking: While boiling, frying, or microwaving eggs may cause slight reductions in total xanthophyll content due to oxidation, the effect is often less significant than the dietary variations of the hen. Heat processing can also help break down cell walls, which may aid absorption.

Comparison of Carotenoid Levels by Egg Type


Egg Type	Approximate Lutein (µg)	Approximate Zeaxanthin (µg)	Source & Notes
Standard Commercial	143 to 292	94 to 213	Average content can vary based on feed, with values often reported in this range.
Enriched (Organic) (example)	~599	~365	Example from a specific study on eggs sourced from a certified organic farm.
Average Yolk (General Estimate)	~200 to 300	(Contributes to the total)	Refers to total xanthophylls, with lutein being the major component.
Controlled Enriched Study	435	316	Example from a specific controlled study diet, demonstrating enriched levels.
Raw Yolk (per 100g)	787	762	Significantly higher values when measured per 100g of dry matter, not per individual yolk.

The Role of Egg Yolk Carotenoids for Eye Health

Lutein and zeaxanthin are powerful antioxidants that play a critical role in maintaining eye health. They accumulate in the macular region of the retina, the area responsible for central vision, forming the macular pigment. This pigment acts as a natural filter for harmful high-energy blue light and helps protect the retina from oxidative stress, a process that can lead to age-related macular degeneration (AMD). Research suggests that individuals with higher macular pigment density have a lower risk of developing AMD. By providing a highly absorbable form of these carotenoids, eggs offer an effective dietary strategy to boost macular pigment and support vision over time. For more detailed information on the benefits of these nutrients, the National Institutes of Health has published comprehensive findings on the topic: Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary ...

Conclusion

In conclusion, a single egg yolk provides a meaningful and easily absorbed dose of lutein and zeaxanthin, crucial antioxidants for eye health. While the exact amount varies depending on the hen's diet and farming system, the fat-rich matrix of the yolk ensures superior bioavailability compared to many other food sources. For individuals looking to increase their intake of these beneficial carotenoids, incorporating eggs into their diet is an effective nutritional strategy that can help protect vision and support overall health.

Frequently Asked Questions

To convert micrograms (µg) to milligrams (mg), you divide the value by 1,000. So, for example, an average of 292 µg of lutein is equivalent to 0.292 mg.

The fat within the egg yolk creates a lipid-rich matrix that acts as an excellent delivery system for these fat-soluble carotenoids, enhancing their absorption by the human body compared to other sources.

There is currently no official Recommended Dietary Intake (RDI) for lutein and zeaxanthin. However, some studies suggest that a daily dose of 10 mg lutein and 2 mg zeaxanthin may be beneficial for eye health, which is far more than is found in a single egg yolk.

Yes, enriched eggs are produced from hens fed a diet specifically supplemented with additional carotenoids. Studies have shown these eggs can contain significantly higher concentrations of lutein and zeaxanthin than standard eggs.

Cooking methods like boiling, frying, or microwaving can cause a small reduction in carotenoid content due to oxidation. However, the overall effect is not significant, and the high bioavailability remains largely intact.

While leafy greens like spinach contain much higher total concentrations of lutein and zeaxanthin by weight, the fat in an egg yolk makes its carotenoids more easily absorbed by the body. This means a smaller amount from an egg can have a greater impact on serum levels compared to an equal amount from vegetables.

No, the amount can differ based on the hen's diet, which is influenced by its living conditions. For example, organic hens with access to more natural, green forage may produce eggs with different carotenoid profiles than conventionally caged hens.

Lutein and zeaxanthin are the primary carotenoids, but smaller amounts of other carotenoids like β-carotene and β-cryptoxanthin can also be present, especially in organic or enriched eggs.