Vaughn's Summaries

Food Summaries
Vitamin Nutrition

Vitamin C Foods Summary

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.
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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 2020-01-25.