Vitamin C Content of Selected Foods
Last Update: January 13, 2006
| Food | FDA Portion Size | mg Vitamin C per 100g of Food |
|---|---|---|
| Asparagus | cooked, 1/2" diameter at base, 4 spears | 27 |
| Beans, sprouted mung | uncooked, 3 1/2 oz. | 19 |
| Broccoli | cooked, 1 medium stalk, chopped | 90 |
| yield from 10 oz from package, 1 3/8 cup | 57 | |
| Brussel sprouts | cooked, 7-8 sprouts, 1 cup | 87 |
| Cabbage | raw, coarsely shredded, 1 cup | 47 |
| cooked, 1 cup | 33 | |
| Carrots | cooked, diced, 1 cup or 1 raw carrot, 6" x 1" | 9 |
| Cauliflower | cooked (flower buds), 1 cup | 46 |
| Celery | raw, 8" x 2", 1 stalk | 10 |
| Collards | cooked, 1 cup | 46 |
| Corn, sweet | cooked, 5" x 2", 1 ear | 5 |
| Cucumber | raw, pared, 10 oz, 1 cucumber | 11 |
| Lettuce, iceberg | 4 1/2" diameter, 1 head | 6 |
| Mushrooms | canned, solid and liquid, 1 cup | 2 |
| Okra | cooked, pod 3" x 5/8", 8 pods | 20 |
| Onions | raw, 2 1/2" diameter, 1 onion | 10 |
| Parsley | raw, chopped, 1 tablespoon | 175 |
| Peas, green | cooked, 1 cup | 21 |
| canned, strained baby food, 1 oz. | 11 | |
| Peppers, hot red | dried, seeds removed, 1 tablespoon | 3 |
| Peppers, sweet | raw, seeds removed, 1 pod | 127 |
| cooked, boiled, 1 pod | 96 | |
| Potatoes | boiled without skin (about 3 pounds), 1 potato | 16 |
| boiled with skin (about 3 pounds), 1 potato | 16 | |
| heated, frozen french fries, 10 pieces | 21 | |
| mashed, milk added, 1 cup | 10 | |
| chips, 2" diameter, 10 chips | 15 | |
| Sauerkraut | canned, solid and liquid, 1 cup | 28 |
| Spinach | cooked, 1 cup | 28 |
| Squash, summer | cooked, diced, 1 cup | 10 |
| Tomatoes | raw, 3" diameter, 7 oz, 1 tomato | 21 |
| catsup, 1 cup | 15 | |
| Turnips | cooked, 1 cup | 22 |
Table 1. Typical vitamin C content of selected vegetables.
| Food | FDA Portion Size | mg Vitamin C per 100g of Food |
|---|---|---|
| Apples | raw, whole (skin, core, etc.), 1 apple | 2 |
| Apple juice | bottle or canned, 1 cup | 1 |
| Avocado | raw, whole (kernel included), 1 avocado | 11 |
| Banana | raw, 1 medium banana | 7 |
| Blackberries | raw, 1 cup | 21 |
| Blueberries | raw, 1 cup | 14 |
| Cantaloupe | raw, 5" diameter, 1/2 melod | 16 |
| Cranberry, cocktail juice | canned, 1 cup | 16 |
| Fruit, cocktail | canned, in heavy syrup, 1 cup | 2 |
| Grapefruit | raw, 1/2 medium fruit | 18 |
| canned, packed in syrup, 1 cup | 30 | |
| Grapefruit juice | fresh, 1 cup | 37 |
| frozen concentrate, undiluted, 6 fl. oz. | 138 | |
| Grapes | raw, American slip skin, 1 cup | 2 |
| Lemonade | frozen concenrate, 6 fl. oz. | 30 |
| Lemons | raw, 2 1/8" diameter, 1 lemon | 35 |
| Lime, juice | fresh, 1 cup | 32 |
| Oranges | raw, 3" diameter, 1 orange | 37 |
| Orange, juice | fresh, 1 cup | 50 |
| frozen concentrate, 6 fl. oz. | 169 | |
| Papayas | raw, 1/2" cubes, 1 cup | 56 |
| Peaches | raw, 1 medium peach | 6 |
| canned, in heavy syrup, 1 cup | 3 | |
| Pears | raw, 1 medium pear | 4 |
| Pineapples | raw, diced, 1 cup | 17 |
| canned in heavy syrup, 2 slices + huice | 7 | |
| Plums | raw, 2 oz. 1 medium plum | 5 |
| Raisins | seedless, 1/2 oz. package | trace |
| Raspberries | raw, 1 cup | 25 |
| Rhubarb | cooked, sugared, 1 cup | 6 |
| Strawberries | raw, capped, 1 cup | 59 |
| Watermelon | raw, about 2" wedge, 1 wedge | 3 |
Table 2. Typical vitamin C content of selected fruits.
Data taken from Thompson, S. Chemtrek: Small-Scale Experiments for General Chemistry; Allyn and Bacon: Boston, MA, 1990; pp. 202-203.
For a more complete, and up-to-date, list please see the USDA’s USDA National Nutrient Database.