Lutein and Lycopene in Indian Foods: Palak, Tomato
हिंदी में पढ़ें: पालक, टमाटर, अमरूद में ल्यूटिन और लाइकोपीन कितना (IFCT 2017 के आँकड़ों के साथ)
Lutein, zeaxanthin and lycopene are carotenoids, plant pigments that the Indian Food Composition Tables 2017 (IFCT 2017, ICMR-NIN) measure in Table 4 in micrograms (µg) per 100 g of edible portion. This page only reports those printed values for common Indian foods. It makes no claim about what these pigments do, and it gives no target or dose. To keep every figure solid, it uses only rows IFCT averaged over 2 or more regions, and says how many regions each row has.
The short answer
Lycopene is printed for only 10 multi-region rows. Pink guava has 2843 µg per 100 g, ripe hybrid tomato 2481 µg, ripe local tomato 1736 µg, watermelon 1477 µg (dark green) and 1257 µg (pale green), red carrot 871 µg and ripe papaya 833 µg. Lutein is far more widespread and is highest in leaves: drumstick leaves 15580 µg (a thin 3-region row), green chaulai 8397 µg, coriander leaves 6351 µg and spinach 3850 µg. Lutein is 1568 µg in ripe hybrid tomato, 186 µg in dry maize and 314 µg in chana dal.
How the rows were chosen
IFCT 2017 Table 4 has 329 food rows. 265 of them are averages of 2 or more regions: 262 list lutein and 10 list lycopene. This page shows 60 of them, from 2 to 6 regions: every lycopene row, the 20 highest lutein rows, then common greens and everyday vegetables, fruits, grains, pulses, eggs and nuts. 4 of the shown rows come from only 2 regions (C007, C008, C029, C032), so treat those as thinner evidence. A dash means IFCT leaves the cell blank (below the detectable limit), and values are printed exactly as IFCT prints them. IFCT 2017 says all its data except poultry and egg is for raw food (PDF p. 27). Table 4 sits on PDF pages 131 to 147 (printed pages 93 to 109). Beta-carotene, the column used for vitamin A, is on our vitamin A list.
Every lycopene row, µg per 100 g
IFCT 2017, Table 4, µg per 100 g edible portion, sorted from the most lycopene to the least. "Regions" is how many regions the average comes from.
| Food (IFCT row) | Lutein | Zeaxanthin | Lycopene | Regions | IFCT code |
|---|---|---|---|---|---|
| Guava, pink flesh | 90.3 µg | 8.94 µg | 2843 µg | 5 | E029 |
| Tomato, ripe, hybrid | 1568 µg | 10.96 µg | 2481 µg | 6 | D075 |
| Tomato, ripe, local | 965 µg | 17.52 µg | 1736 µg | 6 | D076 |
| Water melon, dark green (tarbooz) | 914 µg | 25.95 µg | 1477 µg | 6 | E065 |
| Water melon, pale green (tarbooz) | 981 µg | 23.40 µg | 1257 µg | 6 | E066 |
| Carrot, red | 224 µg | 15.49 µg | 871 µg | 4 | F003 |
| Papaya, ripe | 5.43 µg | 280 µg | 833 µg | 6 | E049 |
| Carrot, orange | 257 µg | 13.93 µg | 157 µg | 6 | F002 |
| Chillies, red | 1843 µg | 2712 µg | 36.44 µg | 6 | G022 |
| Tomato, green | 38.9 µg | 2.48 µg | 35.97 µg | 6 | D074 |
Pink guava (2843 µg) and ripe tomato (2481 µg hybrid, 1736 µg local) lead; watermelon follows, dark green 1477 µg against pale green 1257 µg. Red carrot has 871 µg against 157 µg for orange carrot, and green tomato only 35.97 µg against 2481 µg for ripe. Red chillies list 36.44 µg of lycopene but 2712 µg of zeaxanthin.
The 20 highest lutein rows, µg per 100 g
The same table, sorted by lutein. Most of the top rows are leaves.
| Food (IFCT row) | Lutein | Zeaxanthin | Lycopene | Regions | IFCT code |
|---|---|---|---|---|---|
| Drumstick leaves | 15580 µg | 235 µg | – | 3 | C019 |
| Amaranth leaves, green (chaulai) | 8397 µg | 164 µg | – | 6 | C002 |
| Amaranth leaves, red and green mix | 7390 µg | 148 µg | – | 4 | C004 |
| Coriander leaves (dhania patti) | 6351 µg | 28.30 µg | – | 6 | G009 |
| Pumpkin leaves, tender | 6139 µg | 45.28 µg | – | 6 | C030 |
| Betel leaves, small (paan) | 5783 µg | 79.80 µg | – | 4 | C011 |
| Gogu leaves, green (gongura) | 5276 µg | 18.72 µg | – | 4 | C022 |
| Colocasia leaves, green (arbi ke patte) | 5222 µg | 136 µg | – | 6 | C018 |
| Ponnaganni | 5201 µg | 105 µg | – | 2 | C029 |
| Betel leaves, big (Kolkata) | 4253 µg | 60.31 µg | – | 6 | C010 |
| Spinach (palak) | 3850 µg | 17.23 µg | – | 6 | C033 |
| Parsley | 3574 µg | 11.92 µg | – | 3 | C028 |
| Basella leaves (poi) | 2962 µg | 241 µg | – | 2 | C007 |
| Curry leaves | 2945 µg | 36.13 µg | – | 6 | G010 |
| Mustard leaves (sarson) | 2939 µg | 8.13 µg | – | 3 | C026 |
| Mint leaves (pudina) | 2526 µg | 300 µg | – | 4 | G016 |
| Rumex leaves | 2370 µg | 18.98 µg | – | 2 | C032 |
| Fenugreek leaves (methi) | 2275 µg | 28.28 µg | – | 5 | C020 |
| Amaranth spined, leaves, green | 1861 µg | 126 µg | – | 4 | C005 |
| Lettuce | 1858 µg | 5.64 µg | – | 3 | C025 |
Drumstick leaves (15580 µg), green chaulai (8397 µg) and red and green chaulai (7390 µg) lead. Spinach (3850 µg) is eleventh of these 20. Thin 2-region rows in this list are ponnaganni, basella leaves, rumex leaves.
Common greens, µg per 100 g
Twelve common leafy greens, sorted by lutein.
| Food (IFCT row) | Lutein | Zeaxanthin | Lycopene | Regions | IFCT code |
|---|---|---|---|---|---|
| Drumstick leaves | 15580 µg | 235 µg | – | 3 | C019 |
| Amaranth leaves, green (chaulai) | 8397 µg | 164 µg | – | 6 | C002 |
| Pumpkin leaves, tender | 6139 µg | 45.28 µg | – | 6 | C030 |
| Colocasia leaves, green (arbi ke patte) | 5222 µg | 136 µg | – | 6 | C018 |
| Spinach (palak) | 3850 µg | 17.23 µg | – | 6 | C033 |
| Mustard leaves (sarson) | 2939 µg | 8.13 µg | – | 3 | C026 |
| Fenugreek leaves (methi) | 2275 µg | 28.28 µg | – | 5 | C020 |
| Lettuce | 1858 µg | 5.64 µg | – | 3 | C025 |
| Bathua leaves | 1795 µg | 132 µg | – | 2 | C008 |
| Radish leaves | 1741 µg | 22.71 µg | – | 6 | C031 |
| Beet greens | 1495 µg | 146 µg | – | 6 | C009 |
| Cabbage, green | 3.98 µg | – | – | 6 | C015 |
Among these twelve, drumstick leaves have 15580 µg and green chaulai 8397 µg, pumpkin leaves 6139 µg, arbi leaves 5222 µg and spinach 3850 µg. Green cabbage has the least at 3.98 µg.
Vegetables, fruits, grains, pulses, eggs and nuts, µg per 100 g
Everyday foods, sorted by lutein.
| Food (IFCT row) | Lutein | Zeaxanthin | Lycopene | Regions | IFCT code |
|---|---|---|---|---|---|
| Tomato, ripe, hybrid | 1568 µg | 10.96 µg | 2481 µg | 6 | D075 |
| Water melon, dark green (tarbooz) | 914 µg | 25.95 µg | 1477 µg | 6 | E065 |
| Ladies finger (bhindi) | 798 µg | 3.53 µg | – | 6 | D056 |
| Peas, dry | 474 µg | 23.41 µg | – | 6 | B017 |
| Bengal gram, dal (chana dal) | 314 µg | 1.05 µg | – | 6 | B001 |
| Bitter gourd (karela) | 282 µg | 5.83 µg | – | 6 | D004 |
| Carrot, orange | 257 µg | 13.93 µg | 157 µg | 6 | F002 |
| Sweet potato, pink skin | 208 µg | 133 µg | – | 3 | F014 |
| Maize, dry (makka) | 186 µg | 42.4 µg | – | 6 | A006 |
| Capsicum, green | 164 µg | 21.41 µg | – | 6 | D033 |
| Pumpkin, orange, round | 161 µg | 34.91 µg | – | 6 | D066 |
| Drumstick (sahjan pods) | 145 µg | 5.52 µg | – | 6 | D046 |
| Maize, tender, local | 110 µg | 26.53 µg | – | 6 | A007 |
| Peas, fresh | 68.6 µg | 11.40 µg | – | 6 | D061 |
| Apple, big | 36.4 µg | 1.90 µg | – | 6 | E001 |
| Cauliflower | 31.3 µg | 5.77 µg | – | 6 | D036 |
| Bottle gourd (lauki) | 28.88 µg | – | – | 6 | D007 |
| Beet root | 28.6 µg | 4.57 µg | – | 6 | F001 |
| Pomegranate, maroon seeds | 27.8 µg | 2.51 µg | – | 6 | E055 |
| Egg, poultry, yolk, raw | 27.29 µg | 56.60 µg | – | 6 | M003 |
| Banana, ripe, robusta | 26.9 µg | 2.33 µg | – | 6 | E012 |
| Egg, poultry, whole, raw | 17.61 µg | 37.23 µg | – | 6 | M001 |
| Orange, pulp | 13.8 µg | 31.88 µg | – | 6 | E047 |
| Red gram, dal (toor dal) | 11.69 µg | – | – | 6 | B021 |
| Potato, brown skin, big | 8.07 µg | 122 µg | – | 6 | F006 |
| Almond (badam) | 5.93 µg | 1.79 µg | – | 6 | H001 |
| Papaya, ripe | 5.43 µg | 280 µg | 833 µg | 6 | E049 |
| Ground nut (peanut) | 4.42 µg | 8.07 µg | – | 6 | H012 |
| Mango, ripe, banganapalli | 3.19 µg | 1.62 µg | – | 6 | E036 |
| Cucumber, green, elongate | 2.22 µg | – | – | 6 | D043 |
The highest here are ripe hybrid tomato (1568 µg), dark green watermelon (914 µg), bhindi (798 µg), dry peas (474 µg) and chana dal (314 µg). Dry maize has 186 µg. The raw egg row lists 17.61 µg and the raw yolk 27.29 µg of lutein per 100 g. Cucumber has 2.22 µg and mango 3.19 µg.
What this table does not say
Table 4 reports how much of each pigment the raw food contained in the samples IFCT tested. It does not say how much the body takes up, how cooking, oil or ripeness changes the figure, or what these pigments do; searches about lutein often come from people thinking about eye health, and this page makes no such claim. It gives no target, limit or advice. Cooked and mixed dishes have no row here.
Three common mistakes
- Comparing foods by 100 g only. A spoon of coriander leaves and a plate of spinach are very different amounts.
- Using raw figures for cooked food. Table 4 has no cooked rows, and cooking can change the figures.
- Treating a thin row as settled. Rows from only 2 or 3 regions, such as drumstick leaves, are weaker evidence.
Log your food in NYUS
NYUS is an AI diet and workout coach with 8,900+ foods with calories and macros. You can search or scan to log a meal and weigh food by the gram. NYUS does not track carotenoids.
Try NYUS
An AI diet and workout coach built around Indian food. 30-day free trial, then plans from ₹499 for one month, paid once with no auto-renewal, no card needed. No ads, no data sold.
Join the NYUS waitlistFrequently asked questions
Which Indian foods have the most lycopene?
Only 10 of the 265 IFCT 2017 Table 4 rows sampled in 2 or more regions list lycopene. Pink guava (E029, 5 regions) has the most, 2843 µg per 100 g, then ripe hybrid tomato (2481 µg), ripe local tomato (1736 µg), dark green watermelon (1477 µg), pale green watermelon (1257 µg), red carrot (871 µg) and ripe papaya (833 µg).
How much lutein is in palak (spinach) and other greens?
IFCT 2017 gives spinach (C033, 6 regions) 3850 µg of lutein and 17.23 µg of zeaxanthin per 100 g. Fenugreek leaves (C020) have 2275 µg, mustard leaves (C026) 2939 µg, drumstick leaves (C019, 3 regions) 15580 µg and green chaulai (C002) 8397 µg. These are raw values.
Does tomato have more lycopene than watermelon?
On these rows, yes: ripe hybrid tomato has 2481 µg per 100 g and ripe local tomato 1736 µg, against 1477 µg for dark green watermelon and 1257 µg for pale green watermelon. Pink guava is ahead of both at 2843 µg.
Are lutein and zeaxanthin the same?
No, IFCT 2017 prints them as separate columns. In most greens lutein is far higher, for example 3850 against 17.23 µg in spinach, but in some, for example red chillies (2712 µg of zeaxanthin against 1843 µg of lutein), ripe papaya (280 against 5.43 µg) and brown-skin potato (122 against 8.07 µg) zeaxanthin is the higher one.
Why are some foods blank in the tables?
IFCT 2017 leaves the cell blank when a value was below the detectable limit, shown here as a dash. IFCT Table 4 has 329 food rows, 265 sampled in 2 or more regions; 262 of those list lutein and 10 list lycopene. This page shows 60 rows.
Sources (read 26 October 2026)
- Longvah T. et al., Indian Food Composition Tables 2017 (IFCT 2017), ICMR-NIN, Table 4 "Carotenoids", lutein, zeaxanthin and lycopene, µg per 100 g edible portion, rows with 2 or more regions: A006, A007, B001, B017, B021, C002, C004, C005, C007, C008, C009, C010, C011, C015, C018, C019, C020, C022, C025, C026, C028, C029, C030, C031, C032, C033, D004, D007, D033, D036, D043, D046, D056, D061, D066, D074, D075, D076, E001, E012, E029, E036, E047, E049, E055, E065, E066, F001, F002, F003, F006, F014, G009, G010, G016, G022, H001, H012, M001, M003 on PDF pp. 131 to 147. The statement that all data except poultry and egg is for raw food: p. 27.
- The 60 rows are exactly as printed in IFCT; we only grouped and sorted them.