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Vitamin C
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| Food |
Serving
Size |
Cals |
Amount
(mg) |
DV
(%) |
Nutrient
Density |
Rate as a source of Vit C |
| Red Bell Peppers (sliced, raw) |
1 cup |
24.8 |
174.80 |
291.3 |
211.1 |
excellent |
| parsley, fresh |
2 tbs |
2.7 |
9.97 |
16.6 |
110.8 |
excellent |
| Broccoli (pieces, steamed) |
1 cup |
43.7 |
123.40 |
205.7 |
84.8 |
excellent |
| Cauliflower (boiled, drained) |
1 cup |
28.5 |
54.93 |
91.5 |
57.8 |
excellent |
| Strawberries, Fresh |
1 cup |
43.2 |
81.65 |
136.1 |
56.7 |
excellent |
| Lemons, Juice, Fresh |
0.25 cup |
15.3 |
28.06 |
46.8 |
55.2 |
excellent |
| Lettuce, Romaine |
2 cup |
15.7 |
26.88 |
44.8 |
51.4 |
excellent |
| Greens, Mustard, Boiled |
1 cup |
21.0 |
35.42 |
59.0 |
50.6 |
excellent |
| Brussels Sprouts, Boiled |
1 cup |
60.8 |
96.72 |
161.2 |
47.7 |
excellent |
| Papaya |
1 each |
118.6 |
187.87 |
313.1 |
47.5 |
excellent |
| Kale, Fresh, Boiled |
1 cup |
36.4 |
53.30 |
88.8 |
43.9 |
excellent |
| Greens, Turnip, Cooked |
1 cup |
28.8 |
39.46 |
65.8 |
41.1 |
excellent |
| Grapefruit |
0.50 each |
36.9 |
46.86 |
78.1 |
38.1 |
excellent |
| Kiwifruit |
1 each |
46.4 |
57.00 |
95.0 |
36.9 |
excellent |
| Cantaloupe |
1 cup |
56.0 |
67.52 |
112.5 |
36.2 |
excellent |
| Oranges |
1 each |
61.6 |
69.69 |
116.2 |
34.0 |
excellent |
| Cabbage (shredded, boiled) |
1 cup |
33.0 |
30.15 |
50.3 |
27.4 |
excellent |
| Tomato, Red, Raw, Ripe |
1 cup |
37.8 |
34.38 |
57.3 |
27.3 |
excellent |
| Chard, Boiled |
1 cup |
35.0 |
31.50 |
52.5 |
27.0 |
excellent |
| Collard Greens, Boiled, Drained |
1 cup |
49.4 |
34.58 |
57.6 |
21.0 |
excellent |
| Raspberries, Fresh |
1 cup |
60.3 |
30.76 |
51.3 |
15.3 |
excellent |
| Asparagus, Boiled |
1 cup |
43.2 |
19.44 |
32.4 |
13.5 |
excellent |
| Celery, Raw |
1 cup |
19.2 |
8.40 |
14.0 |
13.1 |
excellent |
| Spinach (boiled, with salt) |
1 cup |
41.4 |
17.64 |
29.4 |
12.8 |
excellent |
| Cucumber, Raw |
1 cup |
13.5 |
5.51 |
9.2 |
12.2 |
very good |
| Fennel Bulb, Sliced, Raw |
1 cup |
27.0 |
10.44 |
17.4 |
11.6 |
excellent |
| Pineapple |
1 cup |
76.0 |
23.87 |
39.8 |
9.4 |
excellent |
| Watermelon |
1 cup |
48.6 |
14.59 |
24.3 |
9.0 |
excellent |
| Green Snap/String Beans, Boiled |
1 cup |
43.8 |
12.13 |
20.2 |
8.3 |
excellent |
| Cranberries, raw, whole |
0.50 cup |
23.3 |
6.41 |
10.7 |
8.3 |
excellent |
| Squash, Summer, All Varieties |
1 cup |
36.0 |
9.90 |
16.5 |
8.3 |
excellent |
| Cloves, Ground |
2 tsp |
14.2 |
3.56 |
5.9 |
7.5 |
very good |
| Squash, Winter, All Varieties |
1 cup |
80.0 |
19.68 |
32.8 |
7.4 |
very good |
| Basil, Ground |
2 tsp |
7.5 |
1.84 |
3.1 |
7.3 |
good |
| Pepper, Cayenne, Dried |
2 tsp |
11.2 |
2.72 |
4.5 |
7.3 |
good |
| Blueberries, Fresh |
1 cup |
81.2 |
18.86 |
31.4 |
7.0 |
very good |
| Carrots, Raw |
1 cup |
52.5 |
11.35 |
18.9 |
6.5 |
very good |
| Garlic |
1 oz-wt |
42.2 |
8.85 |
14.8 |
6.3 |
very good |
| Apricots, Raw |
1 each |
16.8 |
3.50 |
5.8 |
6.3 |
very good |
| Liver, Calf |
4 oz-wt |
187.1 |
35.16 |
58.6 |
5.6 |
very good |
| Sweet Potato (small, baked with skin) |
1 each |
95.4 |
17.06 |
28.4 |
5.4 |
very good |
| Plum |
1 each |
36.3 |
6.27 |
10.4 |
5.2 |
very good |
| Green Peas-Boiled |
1 cup |
134.4 |
22.72 |
37.9 |
5.1 |
very good |
| Onions, Raw |
1 cup |
60.8 |
10.24 |
17.1 |
5.1 |
very good |
| Oregano, Ground |
2 tsp |
9.2 |
1.52 |
2.5 |
5.0 |
good |
| Chili Peppers, Red, Dried |
2 tsp |
25.5 |
3.84 |
6.4 |
4.5 |
very good |
| Leeks, Boiled |
0.50 cup |
16.1 |
2.18 |
3.6 |
4.1 |
good |
| Potato, Baked, with Skin |
1 cup |
133.0 |
15.74 |
26.2 |
3.6 |
very good |
| Yam, Dioscorea species, Cubes, Cooked |
1 cup |
157.8 |
16.46 |
27.4 |
3.1 |
good |
| Banana |
1 each |
108.6 |
10.74 |
17.9 |
3.0 |
good |
| Apples |
1 each |
81.4 |
7.87 |
13.1 |
2.9 |
good |
| Beets, Boiled |
1 cup |
74.8 |
6.12 |
10.2 |
2.5 |
good |
| Mushrooms, Shiitake, Raw |
8 oz-wt |
87.2 |
5.98 |
10.0 |
2.1 |
good |
| Pear, Bartlett |
1 each |
97.9 |
6.64 |
11.1 |
2.0 |
good |
| Grapes, Concord |
1 cup |
61.6 |
3.68 |
6.1 |
1.8 |
good |
| Corn, Yellow, Boiled |
1 cup |
177.1 |
10.16 |
16.9 |
1.7 |
good |
| Avocado, All Varieties |
1 cup |
235.1 |
11.53 |
19.2 |
1.5 |
good |
| Foods Rating |
Rule |
| excellent |
DV>=75% |
OR |
Density>=7.6 |
AND |
DV>=10% |
| very good |
DV>=50% |
OR |
Density>=3.4 |
AND |
DV>=5% |
| good |
DV>=25% |
OR |
Density>=1.5 |
AND |
DV>=2.5% |
What are the current public health recommendations for intake of vitamin C?
In 2000, the National Academy of Sciences established the following Adequate Intake levels for vitamin C:
- 0-6 months: 40 milligrams
- 7-12 months: 50 milligrams
In 2000, the National Academy of Sciences established the following Recommended Dietary Allowances for vitamin C:
- 1-3 years: 15 milligrams
- 4-8 years: 25 milligrams
- Males 9-13 years: 45 milligrams
- Males 14-18 years: 75 milligrams
- Males 19 years and older: 90 milligrams
- Females 9-13 years: 45 milligrams
- Females 14-18 years: 65 milligrams
- Females 19 years and older: 75 milligrams
- Pregnant females 18 years: 80 milligrams
- Pregnant females 19 years and older: 85 milligrams
- Lactating females 18 years: 115 milligrams
- Lactating females 19 years and older: 120 milligrams
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