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Food Sources of Vitamin C

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The nutritional content of foods is not an exact science.  When the folks that determine information like the chart below, individual foods are tested and nutritional values can be ascertained accurately.  An average can be obtained by testing multiple examples of the food in question and the values in the chart determined.  All this is well and good, but the actual nutritional content of the piece of fruit you put in your cart at the grocery store is very much an unknown.  This fact provides additional reason to supplement your diet.  Supplements do include a known quantity of nutrient.  If you are interested in testing for vitamin C content, please visit our Testing for Vitamin C page.

You may also wish to refer to Vitamin C Content for Selected Fruits and Vegetables for additional information.  Also, fatfree.com has an interface to the USDA Nutrient Values database of about 5,000 entries.  This database is huge, but remember that the values are averages and may not exactly reflect the  particular item of food you are interested in.  For more information on fruits, please visit The Vitamin C Content of Fruits of the World

Please keep this in mind when attempting to evaluate the nutritional value of foods you've eaten.


Food


Serving

Approx. Vitamin C Content in Milligrams

Orange Juice, fresh

1 cup

124

Green Pepper, raw

1/2 cup

96

Grapefruit Juice

1 cup

93

Papaya

1/2 medium

85

Brussels Sprouts

4 medium

73

Broccoli, raw

1/2 cup

70

Orange

1 medium

66

Cantaloupe

1/4 medium

45

Cauliflower, raw

1/2 cup

45

Strawberries

1/2 cup

44

Tomato Juice

1 cup

39

Cabbage, raw

1/2 cup

21

Blackberries

1/2 cup

15

Spinach, raw

1/2 cup

14

Blueberries

1/2 cup

10

Cherries, sweet

1/2 cup

8

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