Vitamin C Rich Foods Chart

Do you know which group of foods provides substantial amounts of vitamin C? Need more Vitamin C in your diet? Below is a chart listing some of the best fruits and vegetables sources of Vitamin C, along with the amount per serving and Daily Value (DV) percentage. We hope that this Vitamin C Rich Foods Chart post inspires you. 

V- C Rich Foods Chart

Here's a chart listing some of the best fruits and vegetables sources of Vitamin C, along with the amount per serving and Daily Value (DV) percentage:

Vegetables (serving size 1 cup unless noted)

Recipes for Foods that Provide Vitamin C

• Southwestern Kale Power Salad by Cookie And Kate
• Cauliflower Steak by Well Plated
• Raw Blueberry And Kiwi Tart by Blissful Basil
• Kiwi Mango Pineapple Smoothie by Recipes From A Pantry
• Orange, Avocado, And Kale Quinoa Salad by Two Peas And Their Pod
• Chopped Thai Broccoli Salad by A Saucy Kitchen
• Healthy Lemon Raspberry Frozen Yogurt by Joyful Healthy Eats
• Immune Boosting Vitamin C Smoothie by Neurotic Mommy
• Green Goddess Broccoli Crust Pizza by Wholesome Patisserie
• Roasted Brussels Sprouts With Balsamic by Zesty Olive
• Cherry Limeade Smoothie by Minimalist Baker
• Green Papaya Salad by Healthy Nibbles and Bits
• Kiwi Coconut Popsicles by The Little Epicurean
• Pineapple Grapefruit Vitamin C Booster Smoothie by Eating Bird Food
• Citrus Salad with Basil Vinaigrette by Lemon Blossoms
• Broccoli Salad by Divine Lifestyle

Most Vitamin C Rich Foods Chart

Below is a chart listing various fruits and vegetables categorized by their vitamin C content (per serving size).

High Vitamin C over 100% Daily Value (DV)

• Fruits:

  • Guava (1 cup, chopped)
  • Kiwi (1 medium fruit)
  • Citrus fruits (grapefruit, orange, tangerine) (1 medium fruit)
  • Pineapple (1 cup, chopped)
  • Papaya (1 cup, chopped)
  • Red chili pepper (1 medium pepper)

• Vegetables:

  • Bell peppers (green, red, yellow) (1 cup, chopped)
  • Broccoli (1 cup, cooked)

Air Fryer Brussel Sprouts Vegetables Side Dish Recipe

Medium Vitamin C 50-100% (DV)

• Fruits:

  • Strawberries (1 cup, sliced)
  • Cantaloupe (1 cup, chopped)
  • Honeydew melon (1 cup, chopped)
  • Mango (1 cup, chopped)
  • Lemons (1 medium fruit)

• Vegetables:

  • Brussels sprouts (1 cup, cooked)
  • Kale (1 cup, cooked)
  • Tomatoes (1 medium fruit)
  • Sweet potatoes (1 medium potato, baked)

Hasselback potatoes recipe

Lower Vitamin C 25-50% (DV)

• Fruits:

  • Blueberries (1 cup, fresh)
  • Cranberries (1 cup, fresh)
  • Grapefruit juice (1 cup)
  • Orange juice (1 cup)

• Vegetables:

  • Asparagus (1 cup, cooked)
  • Cauliflower (1 cup, chopped)
  • Potatoes (1 medium potato, baked)

Notes

• Daily Value (DV) percentages are based on a 2,000-calorie diet.
• Vitamin C content can vary depending on factors like growing conditions, storage methods, and preparation techniques.
• Cooking can destroy some vitamin C content. Steaming or microwaving vegetables helps retain more vitamin C than boiling.

Tips

• Aim for a variety of fruits and vegetables throughout the day to ensure you're getting enough Vitamin C and other essential nutrients.
• Fresh fruits and vegetables are better sources of Vitamin C than cooked ones.
• Fresh or frozen fruits and vegetables tend to have more Vitamin C than canned varieties.
• If you're cooking vegetables, try steaming or microwaving to minimize Vitamin C loss.
• This chart is not an exhaustive list. Other fruits and vegetables may also be good sources of Vitamin C.

Pomegranate and Dragon Fruit Smoothie Bowl Recipe

Resources

• National Institutes of Health: Vitamin C
• Healthline: 20 Foods That Are High in Vitamin C

Now that you know which group of foods provides substantial amounts of vitamin C, perhaps those recipes above will spark your interest. We hope that you are inspired by this Vitamin C Rich Foods Chart post. Happy cooking!

Choosing the Perfect Vitamins