Vegan Diet

Sources of Vitamin C Other Than Citrus Fruits

Reading Time: 3 Min

Here’s a long list of sources for vitamin C and how much you’ll find in each portion:

FoodQuantityMilligrams (mg)
Cantaloupe½ medium194.7
Currant juice, black½ cup194.4
Guava, fresh1 medium165.2
Honeydew melon½ medium160
Peppers, red, raw1 pod142.5
Kohlrabi, cooked1 cup86.8
Papayas, raw1 cup (1/2 inch cubes)86.5
Strawberries, frozen or fresh1 cup84.5
Green pepper, cooked (w/o stem or seeds)1 medium84.4
Cranapple juice1 cup78.4
Kiwifruit1 medium74.5
Brussels sprouts, cooked1 cup70.8
Orange, fresh1 medium69.7
Grape juice, sweetened1 cup59.8
Mango1 medium57.3
Cauliflower, cooked (flower buds)1 cup56.3
Grapefruit sections, canned in syrup1 cup54.1
Gazpacho1 cup52.7
Mandarin orange sections1 cup50.3
Grapefruit, fresh1/2 medium50.1
Orange juice, fresh or canned1 cup48.4
Watermelon, raw1 wedge46.3
Cranberry juice, sweetened½ cup44.8
Fruit cup (citrus, apple, grape)1 cup44.6
Asparagus, green, canned1 cup44.5
Cabbage, bok choy, cooked1 cup44.2
Gooseberries, raw1 cup41.6
Raspberries, red, frozen1 cup41.2
Broccoli, raw1/2 cup41
Spanish rice1 cup40.6
Turnip greens, cooked1 cup39.5
Cowpeas, cooked1 cup38.3
Broccoli, cooked½ cup36.9
Tomatoes, canned (solids and liquids)1 cup36.2
Grapefruit juice, fresh or canned½ cup36.1
Sauerkraut, canned (solids and liquids)1 cup34.7
Tomato, raw1 medium34.4
Vegetable juice1/2 cup33.5
Rutabaga1 cup32
Chard, Swiss, cooked, fresh or frozen1 cup31.5
Sweet potatoes, cooked½ cup31.4
Raspberries, red, raw1 cup30.8
Lemon, fresh1 medium30.7
Cabbage, cooked (common varieties)1 cup30.2
Blackberries, raw1 cup30.2
Sweet potatoes, candied1 medium28
Tomato paste1/4 cup27.7
Tangerine, raw1 medium26.9
Pineapple, raw, diced2 slices25.9
Winter squash, baked, mashed1 cup23.5
Spinich, cooked1 cup23.4
Cauliflower, chopped, raw1/2 cup23.2
Cabbage, raw1 cup22.5
Loganberries1 cup22.5
Okra, cooked1/2 cup22.4
Tomato juice, canned1/2 cup22.2
Asparagus, cooked1/2 cup22
Sweet potatoes, canned1 cup21.2
Cabbage, celery or Chinese, raw1 cup20.5
Fruit cobbler1 cup20.4
Parsnips, cooked1 cup20.2
Potatoes, hash browns1 cup20
Blueberries1 cup18.8
Arugula1 cup18.2
Turnips, cooked, diced1 cup18.1
Scallions1/4 cup18
Grapes1 cup17.3
Potato sticks1 cup17
Artichokes, cooked1 cup16.8
Peas, green, fresh or frozen1 cup15.8
Potato, baked1 medium15.7
Spinach, raw1 cup15.7
Collards, cooked1 cup15.5
Spinich, canned (drained solids)1/2 cup15.3
Lemon juice, fresh1/4 cup15.1
Onions, raw1/2 cup15.1
Cress, garden, raw1 cup14.6
Avocado, raw1 medium13.7
Pinapple juice, canned1 cup13.4
French fries1 cup (about 25 pieces)12.1
Guacamole dip2 tablespoons12
Potatoes, boiled1 cup11.5
Beans, lima, fresh or frozen1/2 cup10.9
Tomatoes, sun-dried1/2 cup10.6
Banana1 medium10.4
Cherries, sweet, raw1 cup10.2
Summer squash, cooked, diced1 cup9.9
Limeade, sweetened1 cup9.7
Lemonade concentrate, diluted, sweetened1 cup9.7
Beans, snap, green1/2 cup9.4
Peas, green, canned (solids and liquid)1/2 cup8.2
Rhubarb, cooked (sugar added)1 cup7.9
Apple1 medium7.9
Peaches, dried, uncooked1 cup7.7
Lettuce, cos or romaine1 cup7.2
Corn, canned1/2 cup6.9
Plum1 medium6.3
Potato chips1 cup6.2
Parsley1 tablespoon5
Celery1/2 cup4.2
Zucchini1/2 cup4.1
Papaya juice, canned1/2 cup3.8
Apricot halves, dried, uncooked1 cup3.1
Soybeans, boiled, drained1 cup2.9
Cucumber, raw, pared1/2 cup2.8
Lettuce, iceberg1 cup2.1

Vitamin C promotes the normal development of bones and teeth.

It is also needed for amino acid metabolism and the synthesis of hormones, including the thyroid hormone that controls the body’s rate of metabolism.

Vitamin C also aids the absorption of iron and calcium.

This vitamin is easy to find – the famed citrus fruits: oranges, lemons, grapefruits, and limes are all excellent sources of vitamin C.

Other often overlooked and yet excellent sources of vitamin C are strawberries, kiwifruit, cantaloupe, and peppers.

Potatoes also supply vitamin C (cooking destroys some of the vitamin, but you can minimize the amount lost if the temperature is not too high and you don’t cook them any longer than necessary.

Even potato chips and French fries retain some vitamin C from the raw potato.

Vitamin C is easier to destroy than any other vitamin except folate.

The amount of vitamin C in foods falls off rapidly during transport, processing, storage, and preparation.

Bruising or cutting a fruit or vegetable destroys some of the vitamin, as do light, air, and heat.

Still, if you cover and refrigerate orange juice, it will retain much of its vitamin C value, even after several days.

To obtain maximum vitamin value, it is best to use fresh, unprocessed fruits and vegetables when ever possible.

The recommended dietary allowance for vitamin C is 60 milligrams daily for adults with an additional 20 milligrams for pregnant woman (that 80 mg for those keeping count) and an additional 40 milligrams for women who are breast feeding (that’s 100 mg for the breast feeders).

The body normally stores about 1,500 mg of vitamin C at a time.

It would take several weeks on a diet containing no vitamin C to diminish this supply.

Thus there is no value in taking too much vitamin C as the excess is simply excreted in the urine.

However, when pregnant taking too much vitamin can create a need of the same amount in your baby (they develop an increased need).

Better to stick with normal intake via fruits and vegetables and skip any mega doses from vitamin C supplements.

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