I’ll help you create a comprehensive list of vitamin C-rich foods with their approximate vitamin C content.
- Guava (377mg per cup)
- One of the richest sources of vitamin C
- Contains over 400% of daily recommended value
- Bell Peppers
- Red: 190mg per cup
- Yellow: 137mg per cup
- Green: 120mg per cup
- Kiwi (70mg per fruit)
- Just one kiwi provides about 85% of daily needs
- Also rich in fiber and potassium
- Citrus Fruits
- Oranges: 70mg per medium fruit
- Grapefruit: 88mg per medium fruit
- Lemons: 31mg per fruit
- Strawberries (85mg per cup)
- Also high in antioxidants
- Great source of fiber
- Papaya (88mg per cup)
- Contains digestive enzymes
- Rich in vitamin A
- Broccoli (81mg per cup, cooked)
- Also high in fiber and vitamin K
- More vitamin C when eaten raw
- Brussels Sprouts (75mg per cup, cooked)
- Rich in fiber and antioxidants
- Better absorbed when cooked
- Pineapple (79mg per cup)
- Contains digestive enzymes
- Good source of manganese
- Cauliflower (52mg per cup)
- Versatile cruciferous vegetable
- Also rich in fiber
- Mango (60mg per cup)
- Rich in vitamin A
- Good source of fiber
- Kale (80mg per cup)
- Superfood with multiple nutrients
- Better absorbed when slightly cooked
- Tomatoes (28mg per cup)
- Also rich in lycopene
- Better absorbed when cooked
- Sweet Potatoes (65mg per cup, baked)
- Rich in beta carotene
- Good source of fiber
- Cantaloupe (58mg per cup)
- High water content
- Good source of vitamin A
- Snow Peas (38mg per cup)
- Fresh and crunchy
- Good source of fiber
- Blackberries (30mg per cup)
- Rich in antioxidants
- High in fiber
- Spinach (8mg per cup, raw)
- Increases to 18mg when cooked
- Rich in iron
- Potatoes (26mg per medium potato)
- Higher content when skin is left on
- Good source of potassium
- Kohlrabi (84mg per cup)
- Lesser-known cruciferous vegetable
- Good source of fiber
Would you like me to provide more specific information about any of these foods or their preparation methods to maximize vitamin C content?