Vitamin C Rich Foods

Food Sources of Vitamin C ranked by milligrams of vitamin C per standard amount; also calories in the standard amount. (All provide  20% of RDA for adult men, which is 90 mg/day.)

Food, Standard Amount

Vitamin C (mg)

Calories

Guava, raw, ½ cup

188

56

Red sweet pepper, raw, ½cup

142

20

Red sweet pepper, cooked, ½ cup

  116

19

Kiwi fruit, 1 medium

70

46

Orange, raw, 1 medium

70

62

Orange juice, ¾ cup

61-93

79-84

Green pepper, sweet, raw, ½ cup

60

  15

Green pepper, sweet, cooked, ½ cup

51

  19

Grapefruit juice, ¾ cup

50-70

71-86

Vegetable juice cocktail, ¾ cup

50

34

Strawberries, raw, ½ cup

49

27

Brussels sprouts, cooked, ½ cup

48

28

Cantaloupe, ¼ medium

47

51

Papaya, raw, ¼ medium

47

30

Kohlrabi, cooked, ½ cup

45

24

Broccoli, raw, ½ cup

39

15

Edible pod peas, cooked, ½ cup

38

34

Broccoli, cooked, ½ cup

37

26

Sweetpotato, canned, ½ cup

34

  116

Tomato juice, ¾ cup

33

31

Cauliflower, cooked, ½ cup

28

17

Pineapple, raw, ½ cup

28

37

Kale, cooked, ½ cup

27

18

Mango, ½ cup

23

54

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Leave a Reply

%d bloggers like this: