What fruit is high in lutein and zeaxanthin?

November 17, 2025 •

4 min read

A study found that a higher intake of lutein and zeaxanthin may reduce the risk of advanced age-related macular degeneration by up to 26%. While leafy greens are often lauded, many people want to know what fruit is high in lutein and zeaxanthin to diversify their eye-healthy diet.

Quick Summary

This article explores which fruits are top sources of the essential antioxidants lutein and zeaxanthin, vital for protecting eye health. It compares fruit content with other food sources and provides tips for maximizing your intake for overall wellness.

Key Points

Kiwi, Grapes, and Papaya: These are some of the most notable fruits high in lutein and zeaxanthin, which are essential for eye health.
Beyond Fruit: Dark leafy greens like kale and spinach, as well as egg yolks, are often richer sources of these crucial carotenoids.
Eat with Fats: Lutein and zeaxanthin are best absorbed when consumed with healthy fats, such as those found in avocados or egg yolks.
Protect Your Eyes: These antioxidants function as a natural 'sunglass' for your macula, filtering out harmful blue light and reducing oxidative stress.
Diverse Diet is Key: A mix of colorful fruits, vegetables, and other carotenoid-rich foods is the best strategy for a comprehensive intake.

Lutein and zeaxanthin are two powerful carotenoids, pigments produced by plants, that are crucial for maintaining healthy vision. The human body cannot produce these nutrients on its own, so they must be obtained through diet or supplements. These antioxidants accumulate in the macula of the eye, where they act as a natural filter for harmful blue light and protect against oxidative damage. A diet rich in these carotenoids can play a significant role in reducing the risk of age-related eye diseases like macular degeneration and cataracts.

Top Fruit Sources of Lutein and Zeaxanthin

While leafy green vegetables are generally cited as the richest sources, several fruits also offer substantial amounts of these key nutrients, making them valuable additions to a balanced diet.

Kiwi Fruit

Kiwis are a particularly strong fruit contender, with studies showing they contain notable levels of both lutein and zeaxanthin. Their vibrant green flesh is a good indicator of their carotenoid content. A single kiwi can provide a good dose of these antioxidants, alongside other beneficial nutrients like Vitamin C.

Grapes

Red and green grapes are another excellent fruit source. In particular, red seedless grapes contain a high mole percentage of lutein and zeaxanthin. They make for a convenient, healthy snack that can boost your intake without much effort.

Papaya

This tropical fruit offers more than just a sweet taste. Papaya contains beneficial antioxidants, including lutein and zeaxanthin, which help protect the retina and reduce inflammation. The juicy orange flesh is rich in carotenes that support overall vision health.

Mangoes

Specifically, Ataulfo mangoes are noted for their high concentration of carotenoids, including lutein and zeaxanthin. Beyond eye health, the antioxidants in mangoes may also provide protective effects for skin from UV damage.

Citrus Fruits

Oranges, lemons, and tangerines contain lutein and zeaxanthin, though generally in lower quantities than leafy greens or some other fruits. Orange juice can also contribute to your intake. Lemon juice, while lower in overall content, still provides a small amount of these antioxidants.

Other Notable Fruits

Honeydew Melon: Contains a good amount of lutein and zeaxanthin.
Avocado: Rich in both lutein and zeaxanthin, and the healthy fats help improve absorption.
Red Peppers: Technically a fruit, they contain high levels of lutein and zeaxanthin, with orange peppers having a particularly high concentration of zeaxanthin.

The Role of Other Foods: Beyond the Fruit Bowl

While this article focuses on fruit, it is important to acknowledge that fruits are not the only, or even the richest, sources of lutein and zeaxanthin. Including a variety of foods ensures a comprehensive nutrient intake.

Leafy Green Vegetables

Dark leafy greens like kale, spinach, collard greens, and Swiss chard contain some of the highest concentrations of these carotenoids. Cooking these vegetables can increase the bioavailability of lutein, meaning the body absorbs it more efficiently.

Egg Yolks

Egg yolks contain high levels of both lutein and zeaxanthin, and because of their fat content, these carotenoids are more easily absorbed by the body. This makes eggs a highly bioavailable source.

Sweet Yellow Corn

Corn is another prominent source of lutein and zeaxanthin, with sweet yellow corn being particularly notable.

Comparison: Top Fruit vs. Other Sources (per 100g)


Food Source	Lutein + Zeaxanthin (µg)	Notes
Kale (raw)	21,900	One of the highest vegetable sources.
Spinach (cooked)	12,600	Cooking can increase bioavailability.
Egg Yolk	~505	Highly bioavailable due to fat content.
Kiwi Fruit	~180	Excellent fruit source, especially for lutein.
Red Grapes	~72	Good fruit source for a convenient snack.
Papaya	Not specified, contains significant amounts	Contains lutein, zeaxanthin, and lycopene.
Orange	~14	Lower but still contributes to daily intake.

How to Maximize Lutein and Zeaxanthin Absorption

To get the most out of your lutein and zeaxanthin intake, consider these tips:

Pair with Healthy Fats: These carotenoids are fat-soluble, so eating them with healthy fats like avocado or olive oil significantly increases absorption.
Eat Raw and Cooked: For vegetables like spinach, cooking can increase lutein levels, but eating a variety of raw and cooked fruits and vegetables ensures you get a full spectrum of nutrients.
Diversify Your Diet: A colorful plate is key. Combining fruits, vegetables, and other sources ensures you receive a balanced intake of these crucial antioxidants. The Age-Related Eye Disease Study (AREDS2) showed that supplements can help for those with existing eye conditions, but for prevention, a healthy diet is paramount.

Conclusion

While leafy greens remain the superstars for high concentrations of lutein and zeaxanthin, fruits like kiwi, grapes, papaya, mangoes, and citrus offer important contributions to your daily intake. The key to maximizing the benefits of these essential eye-protecting antioxidants is a diverse diet rich in colorful plant-based foods, including both fruits and vegetables. By incorporating a mix of these sources, you can naturally support your eye health and overall well-being. For more information on eye nutrition, consider visiting the BrightFocus Foundation website (https://www.brightfocus.org/).

Frequently Asked Questions

While many fruits contain these antioxidants, kiwi fruit, red grapes, papaya, and mangoes are particularly good sources. However, dark leafy greens and egg yolks often contain higher concentrations.

No, not all fruits contain significant amounts of lutein and zeaxanthin. They are most concentrated in yellow, orange, and dark green fruits and vegetables. For instance, carrots and cantaloupe contain other carotenes like beta-carotene but not substantial lutein or zeaxanthin.

Unlike some leafy greens where cooking can increase bioavailability, the effect on fruits is less pronounced. It is best to eat a variety of fruits both raw and cooked to ensure a broad nutrient intake.

To maximize absorption, consume these nutrients with a source of healthy fat. This is why egg yolks are so bioavailable, and pairing fruits with avocado or a healthy dressing is beneficial.

Getting these nutrients from fruit, along with other sources, helps protect your eyes from blue light and oxidative damage. It also supports overall health by providing fiber, vitamins, and other antioxidants.

For optimal eye health, it is best to get a mix of sources. While fruits contribute, they generally offer less concentration than dark leafy greens. A balanced diet with both fruits and vegetables is recommended.

There is no official guideline, but research suggests that daily doses of 10mg of lutein and 2mg of zeaxanthin may support eye health. A diet rich in carotenoid-dense foods helps achieve this.