What Plant Has the Most Lutein? Unveiling the Top Sources

November 19, 2025 •

4 min read

According to the National Institutes of Health, lutein is one of two major carotenoids found in the human eye, with a strong link to eye and brain health. For most people seeking dietary sources, the answer to what plant has the most lutein is kale, but the highest concentrations overall are found in marigold flowers and specific microalgae used for supplements.

Quick Summary

This article explores the highest dietary sources of the antioxidant lutein, identifying kale as the leading everyday plant. It also examines industrial sources like marigold flowers and microalgae, comparing their concentrations and discussing the benefits and absorption factors.

Key Points

Kale is the top dietary source: Among commonly eaten vegetables, kale contains the highest amount of lutein.
Marigold flowers are the highest plant source: For commercial supplements, marigold flowers are used for their exceptionally high lutein content.
Microalgae offer even higher concentrations: Certain microalgae species are cultivated for their even more concentrated lutein levels for industrial use.
Dark leafy greens are excellent sources: Other leafy greens like spinach, collards, and Swiss chard are also rich in this antioxidant.
Fat improves absorption: Lutein is fat-soluble, so consuming it with a healthy fat, like olive oil or avocado, maximizes its absorption by the body.
A varied diet is key: Eating a variety of fruits and vegetables, not just the top source, provides a balanced intake of lutein and other nutrients.

The Top Dietary Source: Kale

When considering common vegetables, kale is the undisputed king of lutein content. This leafy green powerhouse is packed with nutrients, offering an impressive amount of lutein per serving. A single cup of raw kale contains approximately 11 milligrams of lutein. While cooking can affect the total amount, cooked kale still retains high levels of this vital antioxidant, often exceeding the daily intake linked to health benefits. Beyond its high lutein levels, kale is also rich in vitamins A, C, and K, along with minerals that support overall wellness. It can be easily incorporated into salads, smoothies, or sautés, making it a versatile and effective way to boost your daily intake.

Beyond the Kitchen: Industrial Lutein Sources

While kale is the most concentrated dietary source for most people, the commercial production of lutein for supplements relies on plants with much higher concentrations. Marigold flowers (Tagetes erecta), for example, are the primary commercial source for lutein extraction. The petals of these flowers can contain extremely high levels of lutein, which is then processed into the pure lutein or lutein esters used in dietary supplements. Furthermore, certain microalgae species, such as Scenedesmus almeriensis and Desmodesmus protuberans, have been found to contain extraordinarily high concentrations of lutein, with yields exceeding that of marigold flowers. These industrial sources are crucial for meeting the large demand for lutein in the nutraceutical market.

A Comprehensive Look at Lutein-Rich Plants

Kale and marigolds are not the only contenders. Many other plants offer significant amounts of this important antioxidant. Dark, leafy greens, in general, are an excellent choice. Other sources include a variety of brightly colored fruits and vegetables. Adding a mix of these foods to your diet is the best strategy for maximizing your intake of lutein and other beneficial carotenoids.

Other Notable Plant-Based Sources

Spinach: A nutritional powerhouse, spinach is another fantastic source of lutein. A cup of raw spinach contains a significant amount, and cooking can actually increase its bioavailability.
Collard Greens: These greens are a rich source of lutein and often contain higher levels than other leafy vegetables.
Parsley: As an herb, parsley provides a concentrated dose of lutein that can be added to many dishes.
Swiss Chard: This vibrant green leaf contains generous levels of lutein, along with other essential vitamins and minerals.
Peas: These small, green legumes are a notable source of lutein and can be easily added to many meals.
Broccoli: A versatile vegetable, broccoli offers a solid amount of lutein, whether steamed, roasted, or stir-fried.
Corn: This sweet vegetable gets its color from lutein and zeaxanthin, offering a good amount per serving.
Pistachios: Among nuts, pistachios are one of the best sources of lutein.

How to Maximize Lutein Absorption

Lutein is a fat-soluble nutrient, which means it is best absorbed when consumed with dietary fat. Pairing lutein-rich foods with healthy fats can significantly increase the bioavailability of this antioxidant. This simple tip can help your body get the most benefit from the food you eat.

Use Healthy Oils: Drizzle olive oil over a spinach salad or roasted broccoli to enhance lutein absorption.
Include Avocado: Add slices of avocado to your kale salad or spinach smoothies. The fat in avocado pairs perfectly with the lutein in greens.
Add Nuts and Seeds: Sprinkle nuts like pistachios or seeds over your leafy greens. These not only provide healthy fats but also add texture and flavor.
Pair with Eggs: Egg yolks contain highly bioavailable lutein due to their fat content, making them an excellent complement to high-lutein vegetables.

Comparison of Common Lutein Sources


Food (100g serving)	Lutein + Zeaxanthin (micrograms)	Notes
Marigold Flowers (dried)	up to 2,794,600	Used commercially for supplements
Kale (raw)	39,550	Highest common dietary source
Spinach (raw)	12,198	Excellent and versatile source
Collard Greens	16,300	Very high concentration
Parsley (raw)	10,200	A powerful herb source
Swiss Chard (raw)	11,000	A rich leafy green
Pistachios (raw)	1,404	Top nut source
Broccoli (cooked)	1,121	Good source for daily intake

Conclusion

While marigold flowers and certain microalgae contain the most concentrated levels of lutein overall, kale stands out as the most potent dietary source readily available in the supermarket. Supplementation with lutein is primarily sourced from these industrial plants. For those looking to increase their intake through diet, focusing on a variety of dark, leafy greens like kale, spinach, and collards, and pairing them with healthy fats for optimal absorption, is the most effective approach. By understanding both the common and commercial sources, you can make informed choices to support your eye and brain health with this essential nutrient.

Visit Healthline for more detailed information on lutein and its benefits

Frequently Asked Questions

Among commonly available vegetables, kale is the single best dietary source of lutein. For commercial supplements, the highest concentrations are extracted from marigold flowers.

Cooking can affect lutein levels. While cooking kale might reduce its content slightly, cooking spinach can increase its bioavailability, making the lutein easier for your body to absorb.

Lutein is a powerful antioxidant that acts as a light filter in the macula of the eye, protecting sensitive tissues from damage caused by harmful UV rays and blue light. This helps prevent age-related macular degeneration and cataracts.

Yes, other plant-based sources of lutein include sweet yellow corn, broccoli, peas, pistachios, and some fruits like kiwi and red grapes.

Since lutein is fat-soluble, you can significantly improve absorption by eating it with a healthy fat. Examples include dressing your salad with olive oil or adding avocado to a smoothie containing spinach.

Yes, industrial sources like marigold flowers and certain microalgae are used to create supplements with highly concentrated lutein, far exceeding the amounts found in a normal dietary serving of plants.

According to a 2013-2014 survey mentioned by Wikipedia, the average daily intake of lutein and zeaxanthin combined for adults in the US was 1.7 mg, though health benefits have been observed with higher intakes of 6-10 mg per day.