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Sources of Nutrients – Food Sources of Vitamin C

Food Sources of Vitamin C

All foods in this list contain 8 milligrams (mg) or more of vitamin C.

Food Item Serving Size* Vitamin C (mg)
Peppers, sweet, red, raw ¼ cup 71
Oranges, raw, all commercial varieties 1 medium 70
Peaches, frozen, sliced, sweetened ¼ cup 59
Peppers, sweet, red, cooked, boiled, drained ¼ cup 58
Strawberries, frozen, sweetened, sliced ½ cup 53
Strawberries, raw ½ cup 49
Papayas, raw ¼ papaya 47
Cranberry juice cocktail, bottled 4 fl. oz. 45
Kohlrabi, cooked, boiled, drained ½ cup 45
Orange juice, canned, unsweetened 4 fl. oz. 43
Orange juice, chilled, includes from concentrate 4 fl. oz. 41
Broccoli, frozen, chopped, boiled ½ cup 37
Kiwi fruit (Chinese gooseberries), fresh ½ medium 35
Vegetable juice cocktail, canned 4 fl. oz. 34
Tomato soup, canned, prepared with equal amount of water ½ cup 33
Peppers, sweet, green, raw ¼ cup 30
Melons, cantaloupe, raw ½ cup 29
Sweet potato, cooked, baked in skin 1 potato 29
Melons, honeydew, raw 1/8 melon 28
Kale, cooked, boiled, drained ½ cup 27
Peppers, hot chili, green, raw ¼ pepper 27
Melons, cantaloupe, raw 1/8 melon 25
Peppers, sweet, green, cooked, boiled, drained ¼ cup 25
Food Item Serving Size* Vitamin C (mg)
Watermelon, raw 1 wedge (10 oz) 23
Asparagus, frozen, cooked, boiled ½ cup 22
Cabbage, Chinese (pak-choi), cooked, boiled ¼ cup 22
Collards, frozen, chopped, boiled ½ cup 22
Tangerines (mandarin oranges), raw 1 tangerine 22
Tomato juice, canned 4 fl. oz. 22
Raspberries, frozen, red, sweetened ½ cup 21
Broccoli, raw ¼ cup 20
Grapefruit, raw, white ¼ grapefruit 20
Turnip greens, frozen, cooked, boiled ½ cup 20
Potatoes, white, flesh and skin, baked 1 potato (7 oz) 19
Brussels sprouts, frozen, cooked, boiled ¼ cup 18
Mustard greens, cooked, boiled ½ cup 18
Turnip greens, frozen, cooked, boiled ½ cup 18
Peppers, hot chili, red, raw ¼ pepper 16
Asparagus, frozen, cooked, boiled 4 spears 15
Cabbage, cooked, boiled ½ cup 15
Melons, honeydew, raw ½ cup 15
Soybeans, green, cooked, boiled ½ cup 15
Spinach, canned, drained solids ¼ cup 15
Cauliflower, frozen, cooked, boiled ¼ cup 14
Grapefruit sections, canned, light syrup pack, sol. & liquid ¼ cup 14
Pineapple, raw, all varieties ¼ cup 14
Pineapple juice, canned, unsweetened 4 fl. oz. 13

Food Item Serving Size* Vitamin C (mg)
Tomato products, canned, puree ¼ cup 13
Cauliflower, raw ¼ cup 12
Mangos, raw ¼ cup 12
Pineapple, canned, juice pack, solids and liquids ½ cup 12
Potato salad, school-prepared ½ cup 12
Tangerines (mandarin oranges), canned ¼ cup 12
Lima beans, immature seeds, frozen, cooked ½ cup 11
Potatoes,  white, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added ½ cup 11
Potatoes, white, mashed, school-prepared ½ cup 11
Sweet potato, canned, syrup pack, drained solids ½ cup 11
Tomatoes, red, ripe, raw, chopped ½ cup 11
Banana Medium 10
Cabbage, red, raw ¼ cup 10
Coleslaw, school-prepared ¼ cup 10
Dandelion greens, cooked, boiled, drained ½ cup 10
Pimento, canned 1 tbsp. 10
Potatoes, hash-brown, school-prepared ½ cup 10
Squash, summer, all varieties, raw ½ cup 10
Squash, winter, all varieties, cooked, baked ½ cup 10
Carambola (starfruit), raw ¼ cup 9
Corn, sweet, yellow, canned ½ cup 9
Grapes, red or green (such as Thompson seedless), raw ½ cup 9
Sauerkraut, canned, solids and liquids ¼ cup 9
Food Item Serving Size* Vitamin C (mg)
Tomato products, canned, sauce ½ cup 9
Tomatoes, cherry, red, ripe, raw 4 cherry tomatoes 9
Lemon juice, canned or bottled 2 tbsp. 8
Peas, green, canned, regular pack ½ cup 8
Peas, green, frozen, cooked, boiled ¼ cup 8
Potato wedges, frozen, commodity ½ cup 8
Refried beans, canned (includes commodity) ½ cup 8
Rutabagas, cooked, boiled ¼ cup 8

Reference:  Adapted from the Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17.