Photo Credit: Svenwerk on Flickr.com
Oranges and tangerines are the go-to foods when folks want to amp up their intake of Vitamin C, but did you know that this super nutrient is found in a ton of other surprising places? Citrus is awesome, but you’ll be surprised where else this antioxidant hides. The following list will show you how many miligrams of vitamin c are in a 100 gram serving of each food. Make note of the fact that you’ll find more Vitamin C in a Chili pepper than in a strawberry. Interesting, right? There are also some decent sources in the “meat” category too.
| Plant source | Amount (mg / 100g) |
||
|---|---|---|---|
| Kakadu plum | 3100 | ||
| Rose hip | 2000 | ||
| Seabuckthorn | 695 | ||
| Chili pepper, green | 244 | ||
| Guava (common, raw) | 228.3[s 1] | ||
| Blackcurrant | 200 | ||
| Red pepper | 190 | ||
| Chili pepper, red | 144 | ||
| Parsley | 130 | ||
| Kiwifruit | 90 | ||
| Broccoli | 90 | ||
| Loganberry | 80 | ||
| Redcurrant | 80 | ||
| Brussels sprouts | 80 | ||
| Wolfberry (Goji) | 73 † | ||
| Lychee | 70 |
| Papaya | 60 |
| Strawberry | 60 |
| Orange | 50 |
| Kale | 41 |
| 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 |
| Grape | 10 |
| Apricot | 10 |
| Plum | 10 |
| Watermelon | 10 |
| Banana | 9 |
| Carrot | 9 |
| Avocado | 8 |
| Crabapple | 8 |
| Persimmon (Japanese, fresh) | 7.5[s 3] |
| Cherry | 7 |
| Peach | 7 |
| Apple | 6 |
| Asparagus | 6 |
| Horned melon | 5.3[s 4] |
| Beetroot | 5 |
| Chokecherry | 5 |
| Pear | 4 |
| Lettuce | 4 |
| Cucumber | 3 |
| Eggplant | 2 |
| Raisin | 2 |
| Fig | 2 |
| Bilberry | 1 |
| Medlar | 0.3 |
| Animal Source | Amount (mg / 100g) |
|---|---|
| Calf liver (raw) | 36 |
| Beef liver (raw) | 31 |
| Oysters (raw) | 30 |
| Cod roe (fried) | 26 |
| Pork liver (raw) | 23 |
| Lamb brain (boiled) | 17 |
| Chicken liver (fried) | 13 |
Plant sources notes
- United States Department of Agriculture Research Service (2010), USDA National Nutrient Database for Standard Reference, Release 23, Nutrient Data Laboratory, retrieved 2011
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