Table of Foods High in Vitamin C

Even with foods high in vitamin C, the vitamin C content will vary somewhat from individual fruit to fruit, depending on how it has been ripened Organic fruits and vegetables will always have a higher concentration of vitamin c and other nutrients. That said, the following list should give you some idea of which foods are high in vitamin C.

The recommended daily allowance in the US for vitamin C in women who are smokers is 110mg, and for women who are non smokers, it is 75 mg. For men, it is 90 to 125mg depending on whether you are a smoker or not (smokers need more vitamin C). And the Linus Pauling Institute has set the Upper Tolerable limit at 2000mg per day for both men and women.

The following is a list of foods high in vitamin C with mg of vitamin c per 100g.

• tropical Guava 243 milligrams per 100 grams
  
  
• Black currants 150-230 milligrams per 100 grams
  
  
• Kiwi fruit, yellow 120 to 180 milligrams per 100 grams
  
  
• Capsicum 60-170 milligrams per 100 grams
  
  
• Strawberries 40-90 milligrams per 100 grams
  
  
• green Kiwi fruit 74 milligrams per 100 grams
  
  
• Lychee 72 milligrams per 100 grams
  
  
• Papaya 62 milligrams per 100 grams
  
  
• Oranges 40-60 milligrams per 100 grams
  
  
• Lemons 40-60 milligrams per 100 grams
  
  
• Cabbage - raw 40-70 milligrams per 100 grams
  
  
• Melon, cantaloupe 42 milligrams per 100 grams
  
  
• Guava, Cattley 37 milligrams per 100 grams
  
  
• Grapefruit 34 milligrams per 100 grams
  
  
• Cabbage - boiled 10-40 milligrams per 100 grams
  
  
• Brussels sprouts - boiled 30-90 milligrams per 100 grams
  
  
• Tangerine/Mandarin 31 milligrams per 100 grams
  
  
• Passion fruit 30 milligrams per 100 grams
  
  
• Limes 29 milligrams per 100 grams
  
  
• Mango 28 milligrams per 100 grams
  
  
• Melon, honeydew 25 milligrams per 100 grams
  
  
• Raspberry 25 milligrams per 100 grams
  
  
• Custard apple 19 milligrams per 100 grams
  
  
• Cauliflower - boiled 15-40 milligrams per 100 grams
  
  
• Broccoli - boiled 15-40 milligrams per 100 grams
  
  
• Tomatoes 10-30 milligrams per 100 grams
  
  
• Pineapple 15 milligrams per 100 grams
  
  
• Pawpaw 14 milligrams per 100 grams
  
  
• Watermelon 10 milligrams per 100 grams
  
  
• Liver 8-13 milligrams per 100 grams
  
  
• Kidney 8-13 milligrams per 100 grams
  
  
• Potatoes 4-14 milligrams per 100 grams