Vitamin C Content Of The Most Common Fruits and Vegetables

Updated: Aug 31

Vitamin C is widely known to help boost our immune system to help us fight certain diseases. Are you wondering if the foods you regularly eat are high in Vitamin C?



This article presents the most common fruits and vegetables we eat as found in the markets, serving size, Vitamin C content in mg, and Percent Daily Value (% DV) per specified serving.


The % Daily Value you commonly find at Nutrition Facts labels serves as a guide on the nutrients in one serving of food. For example, if the label lists 50% for Vitamin K, it means that one serving provides 50% of the Vitamin K you need each day. It is based on a 2,000-calorie diet.


I have also highlighted those fruits and vegetables which provide at least 75% DV based on the specified servings.

Fruits | Serving Size | Vitamin C in mg | % DV


  • Acerola (West Indian Cherry), raw | 1 cup | 1,644 mg | 2,740%

  • Apple, raw, without skin | 1 cup slices | 4.4 mg | 7%

  • Apricots, raw | 1 cup | 15.5 mg | 26%

  • Avocados, raw, all commercial varieties | 1 cup, cubes | 15 mg | 25%

  • Bananas, raw | 1 cup, mashed | 19.6 mg | 33%

  • Blackberries, raw | 1 cup | 30.2 mg | 50%

  • Blueberries, raw | 1 cup | 14.4 mg | 24%

  • Breadfruit, raw | 1 cup | 63.8 mg | 106%

  • Cantaloupe, raw | 1 cup, balls | 65 mg |108%

  • Carambola (starfruit), raw | 1 cup, cubes | 45.4 mg | 76%

  • Casaba melon, raw | 1 cup, cubes | 37.1 mg | 62%

  • Cherimoya, raw | 1 cup, diced | 17.9 mg | 30%

  • Cherries, sweet, raw | 1 cup, with pits | 9.7 mg | 16%

  • Cherries, sour, red, raw | 1 cup, with pits | 10.3 mg | 17%

  • Coconut meat (nuts), raw | 1 cup, shredded | 2.6 mg | 4%

  • Cranberries, raw | 1 cup, whole | 13.3 mg | 22%

  • Currants, red and white, raw | 1 cup | 45.9 mg | 77%

  • Dates, deglet noor | 1 cup, chopped | 0.6 mg | 1%

  • Durian, raw or frozen | 1 cup, chopped or diced | 47.9 mg | 80%

  • Elderberries, raw | 1 cup | 52.2 mg | 87%

  • Feijoa, raw | 1 cup, pureed | 49.3 | 82%

  • Figs, raw | 1 medium (2- 1/4" dia) | 1 mg | 2%

  • Gooseberries, raw | 1 cup | 41.6 mg | 69%

  • Grapefruit, raw, pink and red, all areas | 1 cup sections, with juice | 71.8 mg | 120%

  • Grapes, red or green, seedless, raw | 1 cup | 16.3 mg | 27%

  • Guavas, common, raw | 1 cup | 377 mg | 628%

  • Honeydew melons, raw | 1 cup, balls | 31.9 mg | 53%

  • Jackfruit, raw | 1 cup, sliced | 11.1 mg | 18%

  • Jujube, raw | 100 grams | 69.0 mg | 115%

  • Kiwi fruit, fresh, raw | 1 cup | 164 mg | 273%

  • Kumquats, raw | 1 fruit without refuse | 8.3 mg | 14%

  • Lemons, raw, with peel | 1 fruit without seed | 83.2 mg | 139%

  • Limes, raw | 1 fruit (2" dia) | 19.5 mg | 32%

  • Longans, raw | 1 fruit, without refuse | 2.5 mg | 4%

  • Loquats, raw | 1 cup, cubed | 1.5 mg | 2%

  • Lychees, raw | 1 cup | 136 mg | 226%

  • Mangos, raw | 1 cup, sliced | 45.7 mg | 76%

  • Mulberries, raw | 1 cup | 51 mg | 85%

  • Nectarines, raw | 1 cup, slices | 7.7 mg | 13%

  • Olives, pickled, canned or bottled, green |per 1 olive, 2 grams | 0 mg | 0%

  • Oranges, raw, all commercial varieties | 1 cup, sections | 95.8 mg | 160%

  • Papayas, raw | 1 cup, cubes | 86.5 mg | 144%

  • Passion-fruit, purple, raw | 1 cup | 70.8 mg | 118%

  • Peaches, raw | 1 cup, slices | 10. 2 mg | 17%

  • Pears, raw | 1 cup, cubes | 6.8 mg | 11%

  • Persimmons, Japanese, raw | 1 cup | 1 fruit (2-1/2" dia) | 12.6 mg | 21%

  • Pineapples, raw, all varieties | 1 cup, chunks | 78.9 mg | 131%

  • Plantains, cooked | 1 cup, mashed | 21.8 mg | 36%

  • Plums, raw | 1 cup, sliced | 15.7 mg | 26%

  • Pomegranates, raw | 1 pomegranate (4" dia) | 28.8 mg | 48%

  • Prunes (dried plums), uncooked | 1 cup, pitted | 1 mg | 2%

  • Pummelo, raw | 1 cup, sections | 116 mg | 193%

  • Quines, raw | 1 fruit, without refuse | 13.8 mg | 23%

  • Raisins, seedless | 1 oz, 60 raisins | 0.6 mg | 1%

  • Rambutan, canned, syrup pack | 1 cup, drained | 7.4 mg | 12%

  • Raspberries, raw | 1 cup | 32.2 mg | 54%

  • Rhubarb, raw | 1 cup, diced | 9.8 mg | 16%

  • Sapodilla (chikoo), raw | 1 cup, pulp | 35.4 mg | 59%

  • Strawberries, raw | 1 cup, halves | 89.4 mg | 149%

  • Tamarinds, raw | 1 cup, pulp | 4.2 mg | 7%

  • Tangerines (mandarin oranges), raw | 1 cup, sections | 52.1 mg | 87%

  • Watermelon, raw | 1 cup, balls | 12.5 mg | 21%


Vegetables | Serving Size | Vitamin C in mg | % DV


  • Amaranth leaves, cooked, boiled, drained, without salt | 1 cup | 54.3 mg | 90%

  • Artichoke, cooked, boiled, drained, without salt | 1 artichoke, medium (120 g) | 8.9 mg | 15%

  • Arugula, raw | 1/2 cup | 1.5 mg | 2%

  • Asparagus, cooked, boiled, drained | 1/2 cup | 6.9 mg | 12%

  • Bamboo shoots, cooked, boiled, drained, without salt | 1 cup (1/2" slices) | 0 mg | 0 %

  • Beans, snap, green or yellow, cooked, boiled, drained, without salt | 1 cup | 12.1 mg | 20%

  • Beets, cooked, boiled, drained | 1/2 cup, slices | 3.1 mg | 5%

  • Bitter gourd (balsam-pear), leafy tips, cooked, boiled, drained, without salt | 1 cup | 32.2 mg | 54%

  • Bitter gourd (balsam-pear), pods, cooked, boiled, drained, without salt | 1 cup, (1/2" pieces) | 40.9 mg | 68%

  • Broccoli, cooked, boiled, drained, without salt | 1/2 cup, chopped | 50.6 mg | 84%

  • Brussels sprouts, cooked, boiled, drained, without salt | 1/2 cup | 48.4 mg | 81%

  • Cabbage, cooked, boiled, drained, without salt | 1/2 cup, shredded | 28.1 mg | 47%

  • Carrots, cooked, boiled, drained, without salt | 1/2 cup, slices | 2.8 mg | 5%

  • Cassava, raw | 1 cup | 42.4 mg | 71%

  • Cauliflower, cooked, boiled, drained, without salt | 1/2 cup (1" pieces) | 27.5 mg | 46%

  • Celeriac, cooked, boiled, drained, without salt | 1 cup pieces | 5.6 mg | 9%

  • Celery, cooked, boiled, drained, without salt | 1 cup, diced | 9.2 mg | 15%

  • Chayote, cooked, boiled, drained, without salt | 1 cup (1" pieces) | 12.8 mg | 21%

  • Chicory greens, raw | 1 cup, chopped | 7 mg | 12%

  • Chinese cabbage (pe-tsai), cooked, boiled, drained, without salt | 1 cup, shredded | 18.8 mg | 31%

  • Collards, cooked, boiled, drained, without salt | 1 cup, chopped | 34.6 mg | 58%

  • Corn, sweet, yellow, cooked, boiled, drained, without salt | 1 cup, cut | 10.2 mg | 17%

  • Cress, garden, cooked, boiled, drained, without salt | 1 cup | 31.1 mg | 52%

  • Cucumber, with peel, raw | 1/2 cup, slices | 1.5 mg | 2%

  • Eggplant, cooked, boiled, drained, without salt | 1 cup (1" cubes) | 1.3 mg | 2%

  • Fennel, bulb, raw | 1 cup, sliced | 10.4 mg | 17%

  • Fennel seed (spice) | 1 tbsp, whole | 1.2 mg | 2%

  • Fenugreek seed (spice) | 1 tbsp | 0.3 mg | 1%

  • Garlic, raw | 1 clove | 0.9 mg | 2%

  • Horseradish, prepared | 1 tbsp | 3.7 mg | 6%

  • Jerusalem artichoke, raw | 1 cup, slices | 6 mg | 10%

  • Yambean (jicama), cooked, boiled, drained, without salt | 1 ounce (28 g) | 3.9 mg | 7%

  • Kelp (seaweed), raw | 2 tbsp (10 g) | 0.3 mg | 1%

  • Kohlrabi, cooked, boiled, drained, without salt | 1 cup, sliced | 89.1 mg | 149%

  • Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | 1 leek (124 g) | 5.2 mg | 5%

  • Lettuce, iceberg (includes crisphead types), raw | 1 cup, shredded | 2.0 mg | 3%

  • Mushrooms, cooked, boiled, drained, without salt | 1 cup, pieces | 6.2 mg | 10%

  • Okra, cooked, boiled, drained, without salt | 1/2 cup, slices | 13 mg | 22%

  • Onions, raw | 1 small (70 g) | 5.2 mg | 9%

  • Onion, cooked | 1 small (60 g) | 3.1 mg | 5%

  • Parsley, raw | 1 cup | 79.8 mg | 133%

  • Parsnips, cooked, boiled, drained, without salt | 1/2 cup, slices | 10.1 mg | 17%

  • Peppers, hot chili, green, raw | 1 pepper (45 g) | 109 mg | 182%

  • Peppers, hot chili, red, raw | 1 pepper (45 g) | 64.7 mg | 108%

  • Peppers, sweet, green, raw | 1 cup, chopped | 120 mg | 200%

  • Peppers, sweet, red, raw | 1 cup, chopped | 190 mg | 317%

  • Potatoes, baked, flesh and skin, without salt | 1 potato, large (299 g) | 28.7 mg | 48%

  • Radishes, raw | 1 cup, slices | 17.2 mg | 29%

  • Rutabagas, cooked, boiled, drained, without salt | 1 cup, cubes | 32 mg | 53%

  • Salsify, cooked, boiled, drained, without salt | 1 cup, sliced | 6.2 mg | 10%

  • Spinach, cooked, boiled, drained, without salt | 1 cup | 17.6 mg | 29%

  • Spinach, raw | 1 cup | 8.4 mg | 14%

  • Squash, summer, all varieties, cooked, boiled, drained, without salt | 1 cup, sliced | 9.9 mg | 16%

  • Sweet potato, cooked, baked in skin, without salt | 1 cup | 39.2 mg | 65%

  • Taro, cooked, without salt | 1 cup, sliced | 6.6 mg | 11%

  • Taro leaves, cooked, steamed, without salt | 1 cup | 51.5 mg | 86%

  • Tomatillo, raw | 1/2 cup, chopped or diced | 7.7 mg | 13%

  • Tomatoes, red, ripe, raw | 1 cup cherry tomatoes | 18.9 mg | 32%

  • Turnips, cooked, boiled, drained, without salt | 1 cup, cubes | 18.1 mg | 30%

  • Yam, cooked, boiled, drained, or baked, without salt | 1 cup, cubes | 16.5 mg | 27%


Reference: SELFNutritionData



Be aware though that a person's daily values may vary because of individual factors such as age, level of activity, or medical conditions. It would always be best to consult with your personal healthcare provider to ensure you are consuming appropriate amount of certain nutrients.


In addition, percent daily values may be altered due to one's method (including time length) of cooking and weight measurement of the fruits and vegetables at hand.


Ultimately, consuming a well-balanced diet is a better choice to maintain health. I hope you enjoyed reading this article, as I did while writing it. Stay healthy!


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