Nutrition Guide: Vitamin C
Whole foods with the highest amounts of vitamin C…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Papaya
Amount: 1 medium (276 g)
Vit C: 168
Bell Peppers
Amount: 1 cup (92 g)
Vit C: 117
Broccoli
Amount: 1 cup (156 g)
Vit C: 101
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Vit C: 97
Strawberries
Amount: 1 cup (144 g)
Vit C: 85
Pineapple
Amount: 1 cup (165 g)
Vit C: 79
Oranges
Amount: 1 medium (131 g)
Vit C: 70
Kiwifruit
Amount: 1 2" fresh (69 g)
Vit C: 64
Cantaloupe
Amount: 1 cup (160 g)
Vit C: 59
Cauliflower
Amount: 1 cup (124 g)
Vit C: 55
Kale
Amount: 1 cup (130 g)
Vit C: 53
Cabbage
Amount: 1 cup (150 g)
Vit C: 52
Mangos
Amount: 1 cup (165 g)
Vit C: 46
Bok Choy
Amount: 1 cup cooked (170 g)
Vit C: 44
Grapefruit
Amount: .5 medium (128 g)
Vit C: 44
Parsley
Amount: .5 cup (30.4 g)
Vit C: 40
Turnip Greens
Amount: 1 cup cooked (144 g)
Vit C: 40
Sweet Potato
Amount: 1 cup (200 g)
Vit C: 39
Collard Greens
Amount: 1 cup cooked (190 g)
Vit C: 35
Mustard Greens
Amount: 1 cup cooked (140 g)
Vit C: 35
Raspberries
Amount: 1 cup fresh (123 g)
Vit C: 32.2
Swiss Chard
Amount: 1 cup cooked (175 g)
Vit C: 32
Tomatoes
Amount: 1 cup (180 g)
Vit C: 25
Lemons & Limes
Amount: .25 cup (61 g)
Vit C: 24
Green Peas
Amount: 1 cup (138 g)
Vit C: 20
Winter Squash
Amount: 1 cup cooked (205 g)
Vit C: 19.7
Spinach
Amount: 1 cup (30g)
Vit C: 18
Potatoes
Amount: 1 cup baked (173 g)
Vit C: 16.6
Avocados
Amount: 1 cup, sliced (146g)
Vit C: 15
Asparagus
Amount: 1 cup (180g)
Vit C: 14
Blueberries
Amount: 1 cup (148 g)
Vit C: 14
Cranberries
Amount: 1 cup fresh (100 g)
Vit C: 13.3
Watermelon
Amount: 1 cup (152 g)
Vit C: 12.3
Green Beans
Amount: 1 cup (125 g)
Vit C: 12
Sea Vegetables
Amount: 1 tbs dried (5 g)
Vit C: 12
Onions
Amount: 1 cup cooked (210 g)
Vit C: 11
Bananas
Amount: 1 medium (118 g)
Vit C: 10
Summer Squash
Amount: 1 cup cooked (180 g)
Vit C: 10
Fennel
Amount: 1 cup raw (87 g)
Vit C: 10
Edamame
Amount: 1 cup (155 g)
Vit C: 9.5
Apple
Amount: 1 Medium (182 g)
Vit C: 8.4
Pears
Amount: 1 medium (178 g)
Vit C: 7.7
Carrots
Amount: 1 cup (122 g)
Vit C: 7.2
Plums & Prunes
Amount: 1 fresh (66 g)
Vit C: 6.3
Beets
Amount: 1 cup (170g)
Vit C: 6.1
Grapes
Amount: 1 cup (151 g)
Vit C: 4.8
Leeks
Amount: 1 cup cooked (104 g)
Vit C: 4.4
Corn, Yellow
Amount: 1 cooked (77 g)
Vit C: 4
Romaine Lettuce
Amount: 2 cups (94 g)
Vit C: 3.8
Basil
Amount: .5 cup (21 g)
Vit C: 3.8
Apricots
Amount: 1 whole (35 g)
Vit C: 3.5
Cucumber
Amount: 1 cup raw (104 g)
Vit C: 3
Celery
Amount: 1 cup raw (101 g)
Vit C: 3
Lentils
Amount: 1 cup cooked (198 g)
Vit C: 2.97
Soybeans
Amount: 1 cup cooked (172 g)
Vit C: 2.92
Cilantro
Amount: .5 cup (8 g)
Vit C: 2.2
Kidney Beans
Amount: 1 cup (177 g)
Vit C: 2.12
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Vit C: 2.1
Salmon
Amount: 4 oz (113 g) wild, broiled
Vit C: 2
Navy Beans
Amount: 1 cup cooked (182 g)
Vit C: 1.64
Arugula
Amount: .5 cup (10 g)
Vit C: 1.5
Pinto Beans
Amount: 1 cup (171 g)
Vit C: 1.4
Eggplant
Amount: 1 cup cooked (99 g)
Vit C: 1.3
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Vit C: 1.23
Olives, Black
Amount: 1 cup (134 g)
Vit C: 1.2
Figs
Amount: 1 medium fresh (50 g)
Vit C: 1
Split Peas
Amount: 1 cup cooked (196 g)
Vit C: 0.78
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Vit C: 0.61
Sunflower Seeds
Amount: .25 cup (35 g)
Vit C: 0.5
Walnuts
Amount: .25 cup (30 g)
Vit C: 0.4
Tofu
Amount: 4 oz (113 g)
Vit C: 0.23
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Vit C: 0.22
Cashews
Amount: .25 cup (40 g)
Vit C: 0.2
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Vit C: 0
Black Beans
Amount: 1 cup cooked
Vit C: 0
Quinoa
Amount: 1 cup cooked
Vit C: 0
Almonds
Amount: .25 cup (23 g)
Vit C: 0
Brown Rice
Amount: 1 cup cooked (195 g)
Vit C: 0
Tempeh
Amount: 4 oz (113 g)
Vit C: 0
Oats
Amount: .25 cup uncooked (39 g)
Vit C: 0
Mushrooms, Crimini
Amount: 1 cup (72 g)
Vit C: 0
Flaxseeds
Amount: 2 tbs ground (14 g)
Vit C: 0
Peanuts
Amount: .25 cup (36.5 g)
Vit C: 0
Sesame Seeds
Amount: .25 cup dried (36 g)
Vit C: 0
Millet
Amount: 1 cup cooked (174 g)
Vit C: 0
Barley
Amount: .33 cup dry (61.3 g)
Vit C: 0
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Vit C: 0
Shrimp
Amount: 4 oz (113 g) lg steamed
Vit C: 0
Scallops
Amount: 4 oz (113 g) steamed
Vit C: 0
Lima Beans
Amount: 1 cup (188 g) cooked
Vit C: 0
Miso
Amount: 1 tbs (17 g)
Vit C: 0
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Vit C: 0
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Vit C: 0
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Vit C: 0
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Vit C: 0
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Vit C: 0
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Vit C: 0
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Vit C: 0
Buckwheat
Amount: 1 cup cooked (168 g)
Vit C: 0
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Vit C: 0
Chia Seeds
Amount: 2 tbs (28 g)
Vit C: