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  • Omega-3, 6 and 9
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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Vitamin C


acerola juice (raw)

8 fl oz (241.6 g)

3865.6 mg (4295%)

acerola

1/2 cup (49 g)

822.0 mg (913%)

horseradish-tree, pods (raw)

1 cup (100 g)

141.0 mg (157%)

guava

1 fruit (55 g)

125.6 mg (140%)

orange juice (raw)

8 fl oz (248 g)

124.0 mg (138%)

peppers, sweet, red (cooked)

1/2 cup (68 g)

116.3 mg (129%)

horseradish-tree, pods (cooked)

1 cup (118 g)

114.5 mg (127%)

chili peppers, hot, green, raw

1 pepper (45 g)

109.1 mg (121%)

orange juice (frozen concentrate)

8 fl oz (248.8 g)

96.8 mg (108%)

apple juice with added ascorbic acid (canned/bottled)

8 fl oz (248 g)

95.5 mg (106%)

peppers, sweet, yellow (raw)

10 strips (52 g)

95.4 mg (106%)

kiwifruit, gold

1 fruit (86 g)

90.6 mg (101%)

peppers, sweet, green (sauteed)

50 g

88.5 mg (98%)

orange juice (calcium fortified)

8 fl oz (248.8 g)

83.6 mg (93%)

peppers, sweet, red (sauteed)

50 g

81.4 mg (90%)

broccoli (raw)

1 cup (91 g)

81.2 mg (90%)

kale (raw)

1 cup (67 g)

80.4 mg (89%)

tangerine juice (raw)

8 fl oz (247.2 g)

76.6 mg (85%)

Brussels sprouts (raw)

1 cup (88 g)

74.8 mg (83%)

grapefruit juice, pink (raw)

1 fruit yield (196 g)

74.5 mg (83%)

grapefruit juice, white (raw)

1 fruit yield (196 g)

74.5 mg (83%)

passion-fruit juice, purple (raw)

8 fl oz (247.2 g)

73.7 mg (82%)

clementines

2 fruit (148 g)

72.2 mg (80%)

broccoli, stalks (raw)

75 g

69.9 mg (78%)

orange

1 fruit (131 g)

69.7 mg (77%)

litchis

10 fruit (96 g)

68.6 mg (76%)

broccoli, flower clusters (raw)

1 cup (71 g)

66.2 mg (74%)

chili peppers, hot, red, raw

1 pepper (45 g)

64.7 mg (72%)

kiwifruit, green

1 fruit (69 g)

64.0 mg (71%)

peppers, sweet, red (raw)

1/2 cup (46 g)

58.7 mg (65%)

pummelo

1/2 cup (95 g)

58.0 mg (64%)

sugar-apple

1 fruit (155 g)

56.3 mg (63%)

currants (black)

1/4 cup (28 g)

50.7 mg (56%)

broccoli (cooked)

1/2 cup (78 g)

50.6 mg (56%)

Brussels sprouts (cooked)

1/2 cup (78 g)

48.4 mg (54%)

jujube

70 g

48.3 mg (54%)

papaya

1/2 fruit (78.5 g)

47.8 mg (53%)

tangerine (mandarin)

2 fruit (84 g)

47.0 mg (52%)

broccoli, leaves (raw)

50 g

46.6 mg (52%)

litchis (dried)

10 fruit (25 g)

45.8 mg (51%)

nance (frozen)

15 fruit (49 g)

45.3 mg (50%)

passion-fruit juice, yellow (raw)

8 fl oz (247.2 g)

45.0 mg (50%)

kohlrabi (cooked)

1/2 cup (82.5 g)

44.5 mg (49%)

lemon

1 without peel (84 g)

44.5 mg (49%)

strawberries

6 fruit (72 g)

42.3 mg (47%)

kohlrabi (raw)

1/2 cup (67.5 g)

41.9 mg (47%)

cabbage, red (raw)

1 cup (70 g)

39.9 mg (44%)

pineapple

1/2 cup (82.5 g)

39.4 mg (44%)

grapefruit (white)

1/2 friot (118 g)

39.3 mg (44%)

mustard greens (raw)

1 cup (56 g)

39.2 mg (44%)

grapefruit (pink and red)

1/2 fruit (123 g)

38.4 mg (43%)

peas, edible-podded (cooked)

1/2 cup (80)

38.3 mg (43%)

mango nectar (canned)

8 fl oz (251 g)

38.2 mg (42%)

peppers, sweet, green (raw)

1/2 cup (46 g)

37.0 mg (41%)

kidney beans

100 g

35.6 mg (40%)

kidney beans (sprouted, raw)

1/2 cup (92 g)

35.6 mg (40%)

cress, garden (raw)

1 cup (50 g)

34.5 mg (38%)

kumquats

4 fruit (76 g)

33.4 mg (37%)

lambsquarters (cooked)

1/2 cup (90 g)

33.3 mg (37%)

tomato juice (canned)

6 fl oz (182 g)

33.3 mg (37%)

turnip greens (raw)

1 cup (55 g)

33.0 mg (37%)

borage (cooked)

100 g

32.5 mg (36%)

soursop

1/4 fruit (156.25 g)

32.2 mg (36%)

lambsquarters (raw)

40 g

32.0 mg (36%)

breadfruit

1/2 cup (110 g)

31.9 mg (35%)

dock (raw)

1/2 cup (66.5 g)

31.9 mg (35%)

cabbage, Chinese (pak-choi) (raw)

1 cup (70 g)

31.5 mg (35%)

carambola (starfruit)

1 fruit (91 g)

31.3 mg (35%)

borage (raw)

1 cup (89 g)

31.1 mg (35%)

strawberries (frozen)

1/2 cup (74.5 g)

30.7 mg (34%)

mango

1/2 cup (82.5 g)

30.0 mg (33%)

pineapple juice (frozen concentrate)

8 fl oz (249.6 g)

30.0 mg (33%)

soy yogurt, SILK brand, vanilla

1 container (170 g)

29.9 mg (33%)

mammy-apple

1/4 fruit (211.5 g)

29.6 mg (33%)

melon (cantaloupe)

1/2 cup (80 g)

29.4 mg (33%)

blackberry juice (canned)

8 fl oz (250 g)

28.2 mg (31%)

tomatoes (sundried, packed in oil)

1/4 cup (27.5 g)

28.0 mg (31%)

broccoli raab (cooked)

75 g

27.8 mg (31%)

cauliflower (cooked)

1/2 cup (62 g)

27.5 mg (31%)

wasabi, root (raw)

1/2 cup (65 g)

27.2 mg (30%)

amaranth leaves (cooked)

1/2 cup (66 g)

27.1 mg (30%)

longans

10 fruit (32 g)

26.9 mg (30%)

kale (cooked)

1/2 cup (65 g)

26.6 mg (30%)

elderberries

1/2 cup (72.5 g)

26.1 mg (29%)

cabbage, red (cooked)

1/2 cup (75 g)

25.8 mg (29%)

cauliflower (raw)

1/2 cup (53.5 g)

25.8 mg (29%)

pineapple juice (canned)

8 fl oz (250.4 g)

25.0 mg (28%)

sapodilla

1 fruit (170 g)

25.0 mg (28%)

durian

1/2 cup (121.5 g)

23.9 mg (27%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156 g)

23.6 mg (26%)

cranberry juice

8 fl oz (252.8 g)

23.5 mg (26%)

carissa, natal-plum

3 fruit (60 g)

22.8 mg (25%)

sweet potato (baked, with skin)

1 medium (114 g)

22.3 mg (25%)

cabbage, Chinese (pak-choi) (cooked)

1/2 cup (85 g)

22.1 mg (25%)

potato, red (baked, with skin)

1 medium (173 g)

21.8 mg (24%)

cabbage, savoy (raw)

1 cup (70 g)

21.7 mg (24%)

cassava (raw)

1/2 cup (103 g)

21.2 mg (24%)

gooseberries

1/2 cup (75 g)

20.8 mg (23%)

carrot juice (canned)

8 fl oz (236 g)

20.1 mg (22%)

mamey sapote

1/2 cup (87.5 g)

20.1 mg (22%)

potato (baked, no skin)

1 (156 g)

20.0 mg (22%)

mung beans (sprouted, stir-fried)

1 cup (124 g)

19.8 mg (22%)

turnip greens (cooked)

1/2 cup (72 g)

19.7 mg (22%)

lime

1 lime (67 g)

19.5 mg (22%)

sweet potato, without skin (cooked)

1 medium (151 g)

19.3 mg (21%)

dandelion greens (raw)

1 cup (55 g)

19.2 mg (21%)

tomato, yellow (raw)

1 tomato (212 g)

19.1 mg (21%)

pineapple (canned)

1/2 cup (246 g)

18.9 mg (21%)

lemon juice (raw)

1 lemon yield (48 g)

18.6 mg (21%)

soybeans, green (raw)

1/4 cup (64 g)

18.6 mg (21%)

melon (casaba)

1/2 cup (85 g)

18.5 mg (21%)

beet greens (cooked)

1/2 cup (72 g)

17.9 mg (20%)

lotus root (raw)

5 slices (40.5 g)

17.8 mg (20%)

tamarind nectar (canned)

8 fl oz (251 g)

17.8 mg (20%)

tomato, orange (raw)

1 tomato (111 g)

17.8 mg (20%)

mustard greens (cooked)

1/2 cup (70 g)

17.7 mg (20%)

potato (cooked, in skin, skin removed)

1 (136 g)

17.7 mg (20%)

rutabagas (raw)

1/2 cup (70 g)

17.5 mg (19%)

soymilk (fortified)

8 fl oz (243 g)

17.5 mg (19%)

potato, white (baked, with skin)

1 medium (138 g)

17.4 mg (19%)

collards (cooked)

1/2 cup (95 g)

17.3 mg (19%)

navy beans (sprouted, cooked)

100 g

17.3 mg (19%)

tomato, red (raw)

1 tomato (123 g)

16.9 mg (19%)

rose-apple

75 g

16.7 mg (19%)

potato (baked, with skin)

1 medium (173 g)

16.6 mg (18%)

persimmon, native

1 fruit (25 g)

16.5 mg (18%)

lotus root (cooked)

1/2 cup (60 g)

16.4 mg (18%)

passion-fruit

3 fruit (54 g)

16.2 mg (18%)

rutabagas (cooked)

1/2 cup (85 g)

16.0 mg (18%)

chard, swiss (cooked)

1/2 cup (87.5 g)

15.8 mg (18%)

cress, garden (cooked)

1/2 cup (68 g)

15.6 mg (17%)

cherries, sour

1 cup (155 g)

15.5 mg (17%)

squash, winter, butternut (baked)

1/2 cup (102.5 g)

15.5 mg (17%)

melon (honeydew)

1/2 cup (85 g)

15.3 mg (17%)

soybeans, green (cooked)

1/2 cup (90 g)

15.3 mg (17%)

blackberries

1/2 cup (72 g)

15.1 mg (17%)

artichoke (raw)

1 medium (128 g)

15.0 mg (17%)

cherimoya

1/2 fruit (117.5 g)

14.8 mg (16%)

squash, winter, butternut (raw)

1/2 cup (70 g)

14.7 mg (16%)

taro leaves (raw)

1 cup (28 g)

14.6 mg (16%)

watercress (raw)

1 cup (34 g)

14.6 mg (16%)

pomegranate

1/2 fruit (141 g)

14.4 mg (16%)

potato, russet (baked, with skin)

1 medium (173 g)

14.4 mg (16%)

prickly pear

1 fruit (103 g)

14.4 mg (16%)

mung beans (sprouted, cooked)

1 cup (124 g)

14.1 mg (16%)

feijoa

1 peeled fruit (42 g)

13.8 mg (15%)

quinces

1 fruit (92 g)

13.8 mg (15%)

blueberries, wild

75 g

13.7 mg (15%)

mung beans (sprouted, raw)

1 cup (104 g)

13.7 mg (15%)

turnips (raw)

1/2 cup (65 g)

13.7 mg (15%)

plantain (raw)

1/2 cup (74 g)

13.6 mg (15%)

custard-apple

70 g

13.4 mg (15%)

fiddlehead ferns (raw)

50 g

13.3 mg (15%)

dock (cooked)

50 g

13.2 mg (15%)

lime juice (raw)

1 lime yield (44 g)

13.2 mg (15%)

peach nectar (canned)

8 fl oz (248.8 g)

13.2 mg (15%)

taro shoots (cooked)

1/2 cup (70 g)

13.2 mg (15%)

horseradish-tree, leafy tips (cooked)

1 cup (42 g)

13.0 mg (14%)

okra (cooked)

1/2 cup (80 g)

13.0 mg (14%)

collards (raw)

1 cup (36 g)

12.7 mg (14%)

lentils (sprouted, raw)

1 cup (77 g)

12.7 mg (14%)

lentils (sprouted, stir-fried)

100 g

12.6 mg (14%)

plum

2 fruit (132 g)

12.5 mg (14%)

potato (cooked, no skin)

1 medium (167 g)

12.4 mg (14%)

cabbage, savoy (cooked)

1/2 cup (72.5 g)

12.3 mg (14%)

squash, summer, crookneck and straightneck (raw)

1/2 cup (63.5 g)

12.3 mg (14%)

watermelon

1 cup (152 g)

12.3 mg (14%)

amaranth leaves (raw)

1 cup (28 g)

12.1 mg (13%)

soybeans, mature seeds (sprouted, stir-fried)

100 g

12.0 mg (13%)

chrysanthemum, garland (cooked)

1/2 cup (50 g)

11.9 mg (13%)

gourd,white-flowered (raw)

1 cup (116 g)

11.7 mg (13%)

squash, summer, scallop (raw)

1/2 cup (65 g)

11.7 mg (13%)

squash, summer, zucchini, with skin (cooked)

1/2 cup (90 g)

11.6 mg (13%)

currants (red and white)

1/4 cup (28 g)

11.5 mg (13%)

beet greens (raw)

1 cup (38 g)

11.4 mg (13%)

chestnuts, European (raw, peeled)

1 oz (28.35 g)

11.4 mg (13%)

gourd, dishcloth (raw)

1 cup (95 g)

11.4 mg (13%)

peas, green (cooked)

1/2 cup (80 g)

11.4 mg (13%)

jackfruit

1/2 cup (82.5 g)

11.3 mg (13%)

lemon juice (canned/bottled)

3 tbsp (45 g)

11.2 mg (12%)

loganberries (frozen)

1/2 cup (73.5 g)

11.2 mg (12%)

tomatoes, whole (canned, no salt added)

1/2 cup (120 g)

11.2 mg (12%)

horned melon

1 fruit (209 g)

11.1 mg (12%)

squash, summer, zucchini, with skin (raw)

1/2 cup (62 g)

11.1 mg (12%)

squash, winter, acorn (baked)

1/2 cup (102.5 g)

11.1 mg (12%)

groundcherries

100 g

11.0 mg (12%)

radish seeds (sprouted, raw)

1 cup (38 g)

11.0 mg (12%)

chestnuts, Chinese

1 oz (28.35 g)

10.9 mg (12%)

horseradish-tree, leafy tips (raw)

1 cup (21 g)

10.9 mg (12%)

mulberries

20 fruit (30 g)

10.9 mg (12%)

chard, swiss (raw)

1 cup (36 g)

10.8 mg (12%)

pinto beans (sprouted, raw)

50 g

10.8 mg (12%)

okra (raw)

1/2 cup (50 g)

10.6 mg (12%)

prune juice (canned)

8 fl oz (256 g)

10.5 mg (12%)

pear, Asian

1 fruit (275 g)

10.4 mg (12%)

saiuerkraut (canned)

1/2 cup (71 g)

10.4 mg (12%)

sauerkraut (canned, low sodium)

1/2 cup (71 g)

10.4 mg (12%)

squash, summer, crookneck and straightneck (cooked)

1/2 cup (90 g)

10.4 mg (12%)

banana

1 fruit (118 g)

10.3 mg (11%)

chestnuts, Chinese (raw)

1 oz (28.35 g)

10.2 mg (11%)

tomatoes, stewed (canned)

1/2 cup (127.5 g)

10.1 mg (11%)

raspberries

20 fruit (38 g)

10.0 mg (11%)

peach

1 fruit (150 g)

9.9 mg (11%)

yam bean (jicama) (cooked)

70 g

9.9 mg (11%)

navy beans (sprouted, raw)

1/2 cup (52 g)

9.8 mg (11%)

squash, summer, scallop (cooked)

1/2 cup (90 g)

9.7 mg (11%)

squash, winter, hubbard (baked)

1/2 cup (102.5 g)

9.7 mg (11%)

dandelion greens (cooked)

1/2 cup (52.5 g)

9.4 mg (10%)

purslane (raw)

1 cup (43 g)

9.0 mg (10%)

taro shoots (raw)

1/2 cup (43 g)

9.0 mg (10%)

turnips (cooked)

1/2 cup (78 g)

9.0 mg (10%)

artichoke (cooked)

1 medium (120 g)

8.9 mg (10%)

crabapples

1 cup (110 g)

8.8 mg (10%)

spinach (cooked)

1/2 cup (90 g)

8.8 mg (10%)

chestnuts, Japanese (dried)

1/2 oz (14.175 g)

8.7 mg (10%)

lima beans, immature seeds

1/2 cup (85 g)

8.6 mg (10%)

radishes (raw)

1/2 cup (58 g)

8.6 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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