Vaughn's Summaries

Food Summaries
Vitamin Nutrition

Vitamin C Foods Summary

by Vaughn Aubuchon

Which foods have the
highest levels of Vitamin C?
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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.
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   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.

Food Category/
Description

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JUICE

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Orange juice, frozen concentrate, unsweetened, undiluted

293.7

213

6 fl. oz.

Grapefruit juice, white, frozen concentrate, unsweetened, undiluted

248.0

207

6 fl. oz.

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

179.5

216

6 fl. oz.

Apricot nectar, canned, with added ascorbic acid

136.5

251

1 cup

Orange juice, raw

124.0

248

1 cup

Pineapple and grapefruit juice drink, canned

115.0

250

8 fl. oz.

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

96.9

249

1 cup

Grapefruit juice, pink, raw

93.9

247

1 cup

Grapefruit juice, white, raw

93.9

247

1 cup

Orange juice, canned, unsweetened

85.7

249

1 cup

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

83.2

247

1 cup

Orange juice, chilled, includes from concentrate

81.9

249

1 cup

Grape drink, canned

78.5

250

8 fl. oz.

Fruit punch drink, with added nutrients, canned

73.4

248

8 fl. oz.

Grapefruit juice, white, canned, unsweetened

72.1

247

1 cup

Grapefruit juice, white, canned, sweetened

67.3

250

1 cup

Vegetable juice cocktail, canned

67.0

242

1 cup

Lemon juice, canned or bottled

60.5

244

1 cup

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FRUIT

Peaches, frozen, sliced, sweetened

235.5

250

1 cup

Papayas, raw

187.9

304

1 papaya

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

187.5

250

1 cup

Cranberry juice cocktail, bottled

107.0

253

8 fl. oz.

Strawberries, frozen, sweetened, sliced

105.6

255

1 cup

Strawberries, raw

97.6

166

1 cup

Oranges, raw, all commercial varieties

95.8

180

1 cup

Papayas, raw

86.5

140

1 cup

Kiwi fruit, (chinese gooseberries), fresh, raw

70.5

76

1 kiwi

Oranges, raw, all commercial varieties

69.7

131

1 orange

Pineapple, raw, all varieties

74.1

155

1 cup

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VEGETABLES

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

232.6

136

1 cup

Peppers, sweet, red, raw

190.3

149

1 cup

Peppers, sweet, red, raw

152.0

119

1 pepper

Peppers, sweet, green, raw

119.8

149

1 cup

Peppers, hot chili, green, raw

109.1

45

1 pepper

Broccoli, cooked, boiled, drained, without salt

101.2

156

1 cup

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

101.2

136

1 cup

Brussels sprouts, cooked, boiled, drained, without salt

96.7

156

1 cup

Peppers, sweet, green, raw

95.7

119

1 pepper

Kohlrabi, cooked, boiled, drained, without salt

89.1

165

1 cup

Broccoli, raw

78.5

88

1 cup

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

76.6

160

1 cup

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

73.8

184

1 cup

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

70.8

155

1 cup

Sweet potato, canned, vacuum pack

67.3

255

1 cup

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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This Vaughns Vitamin C Nutrition
Chart was last updated on 2020-11-27.