Iron and Iron Deficiency

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Dietary Sources of Vitamin C

Food, Standard Amount Vitamin C (mg) Calories
Guava, raw, ½ cup 188 56
Red bell pepper, raw, ½ cup 142 20
Red bell pepper, cooked, ½ cup 116 19
Kiwi fruit, 1 medium 70 46
Orange, raw, 1 medium 70 46
Orange juice, ¾ cup 61 to 93 79 to 84
Green bell pepper, raw, ½ cup 60 15
Green bell pepper, cooked, ½ cup 51 19
Grapefruit juice, ¾ cup; 50 to 70 71 to 86
Vegetable juice cocktail, ¾ cup 50 34
Strawberries, raw, ½ cup 49 27
Brussels sprouts, cooked, ½ cup 48 28
Cantaloupe, ¼ medium 47 51
Papaya, raw, ¼ medium 47 30
Kohlrabi, cooked, ½ cup 45 24
Broccoli, raw, ½ cup 39 15
Edible pod peas, cooked, ½ cup 38 34
Broccoli, cooked, ½ cup 37 26
Sweet potato, canned, ½ cup 34 116
Tomato juice, ¾ cup 33 31
Cauliflower, cooked, ½ cup 28 37
Pineapple, raw, ½ cup 28 37
Kale, cooked, ½ cup 27 18
Mango, ½ cup 23 54

Food sources of vitamin C are ranked by milligrams (mg) of vitamin C per standard amount; also calories in the standard amount. (All amounts listed provide 20% or more of the Recommended Dietary Allowance (RDA) of 90 mg/day for adult men.)

Source: USDA/HHS Dietary Guidelines for Americans, 2005 Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in the 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

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