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Vitamin Nutrition

Vitamin C Foods Summary
Vitamin C Nutrition
by Vaughn Aubuchon

Which foods have the highest levels of Vitamin C?

The following list summarizes selected foods containing high levels of Vitamin C, as measured by the United States Department of Agriculture.
By far, the major source of Vitamin C is fruit juice. The next highest sources are Fruits and Vegetables.

30

100

60

30

80

80

30

.
High Vitamin C Foods Summary Chart

Vitamin C, total ascorbic acid (mg) Content of Selected Foods per Common Measure, sorted by Food Category and nutrient content.

USDA
NDB
Ref. #

Food Category/
Description

Vit. C per Measure
(mgrams)
Weight
(grams)
Common
Measure

-

.
JUICE

-

-

-

09214

Orange juice, frozen concentrate, unsweetened, undiluted

293.7

213

6 fl. oz.

09125

Grapefruit juice, white, frozen concentrate, unsweetened, undiluted

248.0

207

6 fl. oz.

09136

Grape juice, frozen concentrate, sweetened, undiluted, w/ added vitamin C

179.5

216

6 fl. oz.

09403

Apricot nectar, canned, with added ascorbic acid

136.5

251

1 cup

09206

Orange juice, raw

124.0

248

1 cup

14334

Pineapple and grapefruit juice drink, canned

115.0

250

8 fl. oz.

09215

Orange juice, frozen concentrate, unsweetened, plus 3 parts water

96.9

249

1 cup

09404

Grapefruit juice, pink, raw

93.9

247

1 cup

09128

Grapefruit juice, white, raw

93.9

247

1 cup

09207

Orange juice, canned, unsweetened

85.7

249

1 cup

09126

Grapefruit juice, white, frozen concentrate, unsweet., 3 parts water

83.2

247

1 cup

09209

Orange juice, chilled, includes from concentrate

81.9

249

1 cup

14277

Grape drink, canned

78.5

250

8 fl. oz.

14267

Fruit punch drink, with added nutrients, canned

73.4

248

8 fl. oz.

09123

Grapefruit juice, white, canned, unsweetened

72.1

247

1 cup

09124

Grapefruit juice, white, canned, sweetened

67.3

250

1 cup

11578

Vegetable juice cocktail, canned

67.0

242

1 cup

09153

Lemon juice, canned or bottled

60.5

244

1 cup

-

.
FRUIT

09250

Peaches, frozen, sliced, sweetened

235.5

250

1 cup

09226

Papayas, raw

187.9

304

1 papaya

09189

Fruit, mixed, (peach, cherry, raspberry, grape and boysenberry), frozen, sweetened

187.5

250

1 cup

14242

Cranberry juice cocktail, bottled

107.0

253

8 fl. oz.

09320

Strawberries, frozen, sweetened, sliced

105.6

255

1 cup

09316

Strawberries, raw

97.6

166

1 cup

09200

Oranges, raw, all commercial varieties

95.8

180

1 cup

09226

Papayas, raw

86.5

140

1 cup

09148

Kiwi fruit, (chinese gooseberries), fresh, raw

70.5

76

1 kiwi

09200

Oranges, raw, all commercial varieties

69.7

131

1 orange

09266

Pineapple, raw, all varieties

74.1

155

1 cup

-

.
VEGETABLES

11823

Peppers, sweet, red, cooked, boiled, drained, without salt

232.6

136

1 cup

11821

Peppers, sweet, red, raw

190.3

149

1 cup

11821

Peppers, sweet, red, raw

152.0

119

1 pepper

11333

Peppers, sweet, green, raw

119.8

149

1 cup

11670

Peppers, hot chili, green, raw

109.1

45

1 pepper

11091

Broccoli, cooked, boiled, drained, without salt

101.2

156

1 cup

11334

Peppers, sweet, green, cooked, boiled, drained, without salt

101.2

136

1 cup

11099

Brussels sprouts, cooked, boiled, drained, without salt

96.7

156

1 cup

11333

Peppers, sweet, green, raw

95.7

119

1 pepper

11242

Kohlrabi, cooked, boiled, drained, without salt

89.1

165

1 cup

11090

Broccoli, raw

78.5

88

1 cup

11301

Peas, edible-podded, boiled, drained, without salt

76.6

160

1 cup

11093

Broccoli, frozen, chopped, cooked, boiled, drained, without salt

73.8

184

1 cup

11101

Brussels sprouts, frozen, cooked, boiled, drained, without salt

70.8

155

1 cup

11512

Sweet potato, canned, vacuum pack

67.3

255

1 cup

11819

Peppers, hot chili, red, raw

64.7

45

1 pepper

50

260 - 450

40

40

60


Source: USDA Nutrient Database for Standard Reference, Release 20
Daily Recommended Vitamin C (ascorbic acid): 90mg, with a max of 2000mg
Please note that the amounts listed in the chart above are all in MILLI grams.
Too much: no upper limit has been set.
Dr. Linus Pauling suggested using megadoses (6 - 18 grams per day)

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©2008 Vaughn Aubuchon
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This Vaughns Vitamin C Nutrition Chart was
last updated on 2014-05-18.