Vitamin C is available in abundance in many natural sources, including fresh fruits and vegetables. The richest sources include:
- Indian gooseberry (700 mg/100 g)
- citrus fruits, such as limes, oranges and lemons
- tomatoes and tomato juice
- potatoes
- green and red peppers
- kiwifruit, strawberries and cantaloupes
- green leafy vegetables such as broccoli
- fortified cereals
Vitamin C content in food is reduced by cooking, as well as during long periods of storage. Cooking losses may be lowered by steaming or microwaving. An adequate consumption of fruits and vegetables in raw form, which corresponds to 5 or more servings of different fruits and vegetables a day, usually supplies all the vitamin C that is needed.
The following table shows the vitamin C content of some plants, foods:
| Plant source | Amount (mg / 100g) |
|---|---|
| Kakadu plum | 3100 |
| Camu Camu | 2800 |
| Rose hip | 2000 |
| Acerola | 1600 |
| Seabuckthorn | 695 |
| Jujube | 500 |
| Indian gooseberry | 445 |
| Baobab | 400 |
| Blackcurrant | 200 |
| Red pepper | 190 |
| Parsley | 130 |
| Guava | 100 |
| Kiwifruit | 90 |
| Broccoli | 90 |
| Loganberry | 80 |
| Redcurrant | 80 |
| Brussels sprouts | 80 |
| Wolfberry (Goji) | 73 † |
| Lychee | 70 |
| Cloudberry | 60 |
| Elderberry | 60 |
| Persimmon | 60 |
| Plant source | Amount (mg / 100g) |
|---|---|
| Papaya | 60 |
| Strawberry | 60 |
| Orange | 50 |
| Lemon | 40 |
| Melon, cantaloupe | 40 |
| Cauliflower | 40 |
| Garlic | 31 |
| Grapefruit | 30 |
| Raspberry | 30 |
| Tangerine | 30 |
| Mandarin orange | 30 |
| Passion fruit | 30 |
| Spinach | 30 |
| Cabbage raw green | 30 |
| Lime | 30 |
| Mango | 28 |
| Blackberry | 21 |
| Potato | 20 |
| Melon, honeydew | 20 |
| Cranberry | 13 |
| Tomato | 10 |
| Blueberry | 10 |
| Pineapple | 10 |
| Pawpaw | 10 |
| Plant source | Amount (mg / 100g) |
|---|---|
| Grape | 10 |
| Apricot | 10 |
| Plum | 10 |
| Watermelon | 10 |
| Banana | 9 |
| Carrot | 9 |
| Avocado | 8 |
| Crabapple | 8 |
| Persimmon – fresh | 7 |
| Cherry | 7 |
| Peach | 7 |
| Apple | 6 |
| Asparagus | 6 |
| Beetroot | 5 |
| Chokecherry | 5 |
| Pear | 4 |
| Lettuce | 4 |
| Cucumber | 3 |
| Eggplant | 2 |
| Raisin | 2 |
| Fig | 2 |
| Bilberry | 1 |
| Horned melon | 0.5 |
| Medlar | 0.3 |
| Animal Source | Amount (mg / 100g) |
|---|---|
| Lamb liver (fried) | 12 |
| Calf adrenals (raw) | 11 |
| Lamb heart (roast) | 11 |
| Lamb tongue (stewed) | 6 |
| Human milk (fresh) | 4 |
| Goat milk (fresh) | 2 |
| Cow milk (fresh) | 2 |
References
- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- https://umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid
Further Reading
- All Vitamin C Content
- What is Vitamin C?
- Vitamin C Physiological Function
- Vitamin C Daily Requirements
- Vitamin C Therapeutic Uses
Last Updated: Feb 27, 2019
Written by
Dr. Liji Thomas
Dr. Liji Thomas is an OB-GYN, who graduated from the Government Medical College, University of Calicut, Kerala, in 2001. Liji practiced as a full-time consultant in obstetrics/gynecology in a private hospital for a few years following her graduation. She has counseled hundreds of patients facing issues from pregnancy-related problems and infertility, and has been in charge of over 2,000 deliveries, striving always to achieve a normal delivery rather than operative.
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