Sources of Vitamin C

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Vitamin C is available in abundance in many natural sources, including fresh fruits and vegetables. The richest sources include:

Indian gooseberry (700 mg/100 g)
citrus fruits, such as limes, oranges and lemons
tomatoes and tomato juice
potatoes
green and red peppers
kiwifruit, strawberries and cantaloupes
green leafy vegetables such as broccoli
fortified cereals

Vitamin C content in food is reduced by cooking, as well as during long periods of storage. Cooking losses may be lowered by steaming or microwaving. An adequate consumption of fruits and vegetables in raw form, which corresponds to 5 or more servings of different fruits and vegetables a day, usually supplies all the vitamin C that is needed.

The following table shows the vitamin C content of some plants, foods:

Plant source	Amount (mg / 100g)
Kakadu plum	3100
Camu Camu	2800
Rose hip	2000
Acerola	1600
Seabuckthorn	695
Jujube	500
Indian gooseberry	445
Baobab	400
Blackcurrant	200
Red pepper	190
Parsley	130
Guava	100
Kiwifruit	90
Broccoli	90
Loganberry	80
Redcurrant	80
Brussels sprouts	80
Wolfberry (Goji)	73 †
Lychee	70
Cloudberry	60
Elderberry	60
Persimmon	60

Plant source	Amount (mg / 100g)
Papaya	60
Strawberry	60
Orange	50
Lemon	40
Melon, cantaloupe	40
Cauliflower	40
Garlic	31
Grapefruit	30
Raspberry	30
Tangerine	30
Mandarin orange	30
Passion fruit	30
Spinach	30
Cabbage raw green	30
Lime	30
Mango	28
Blackberry	21
Potato	20
Melon, honeydew	20
Cranberry	13
Tomato	10
Blueberry	10
Pineapple	10
Pawpaw	10

Plant source	Amount (mg / 100g)
Grape	10
Apricot	10
Plum	10
Watermelon	10
Banana	9
Carrot	9
Avocado	8
Crabapple	8
Persimmon - fresh	7
Cherry	7
Peach	7
Apple	6
Asparagus	6
Beetroot	5
Chokecherry	5
Pear	4
Lettuce	4
Cucumber	3
Eggplant	2
Raisin	2
Fig	2
Bilberry	1
Horned melon	0.5
Medlar	0.3

Animal Source	Amount (mg / 100g)
Lamb liver (fried)	12
Calf adrenals (raw)	11
Lamb heart (roast)	11
Lamb tongue (stewed)	6
Human milk (fresh)	4
Goat milk (fresh)	2
Cow milk (fresh)	2

References

Liji Thomas is an OB-GYN, who graduated as gold medallist from the Government Medical College, University of Calicut, Kerala, in 2001. Liji practiced as a full-time consultant in obstetrics/gynecology in a private hospital for a few years following her graduation. She has counseled hundreds of patients facing issues from pregnancy-related problems and infertility, and has been in charge of over 2,000 deliveries, striving always to achieve a normal delivery rather than operative.