Commonly available food sources of Vitamin C

Food (Serving Size)

Vitamin C

(ascorbic acid) (mg)

Capsicum, red (150g, 1 cup chopped)

258

Guava (90g, 1 medium)

219

Capsicum, green raw (150g, 1 cup chopped)

135

Kiwifruit, zespri sungold, raw (81g, 1 medium)

131

Grapefruit (260g, 1 whole fruit)

93

Strawberries (144g, 1 cup)

90

Papaya (small, 1 cup cubed)

85

Orange (160g, 1 medium)

84

Kale, raw (67g, 1 cup chopped)

80

Pineapple (1 cup chopped)

79

Brussel sprouts, cooked (1 cup)       

74

Cabbage red, raw (1 cup, chopped)

69

Kiwifruit, green, peeled (76g 1 medium)

66

Rockmelon (156g, 1 cup diced)

57

Lemon, raw, peeled (1 medium)

48

Snow peas, fresh, raw (100g, 1 cup chopped)

46

Broccoli, raw (½ cup)

38

Sweet potato, peeled & baked ( 115g, 1 medium)

30

Mandarin (75g, 1 medium)

21

Cauliflower, raw (1 cup, chopped)

26

Tangerine (1 medium)

24

Tomato (152g, 1 large)

21

Potato, pale skin, peeled & boiled (1 medium)

19

Passionfruit (60g, 3 medium)

15

Banana, sugar or lady finger (1 medium)

15

Vitamin C content may be affected by location, season, transport, storage time, shelf life, cooking practices and chlorination of water. Bruising, cutting, heating and exposure to copper, iron or mildly alkaline conditions may also destroy ascorbate. It may also be leached into water during cooking.