Vitamin C Content for Selected Fruits and
Vegetables
The data in this table is taken from the USDA
Nutrient Database for Standard Reference,
which was at Release 11 at the time of this
writing.
The serving sizes given below are approximate
values for obtaining roughly 10mg of vitamin C.
Note that not all fruits and vegetables are
created equal, so your actual mileage may vary.
Protein, calcium and phosphorus totals are also
approximate values for the given serving sizes.
| Food |
Approximate serving size
for 10mg Vitamin C |
Protein (mg) |
Calcium (mg) |
Phosphorus (mg) |
| Apples
(w/skin) |
1-1/4 apples (3 per lb) |
0.356 |
12.274 |
12.274 |
| Baby
Carrots |
12 carrots |
0.952 |
27.381 |
45.238 |
| Bananas |
1 banana |
1.099 |
6.596 |
21.986 |
| Broccoli
Flower Clusters |
1/8 cup |
0.322 |
5.150 |
7.081 |
| Carrots |
1 cup |
1.075 |
29.032 |
47.312 |
| Celery |
3-1/2 stalks |
1.143 |
57.143 |
35.714 |
| Cucumbers |
2 cups |
1.325 |
26.425 |
37.750 |
| Dandelion
Greens |
1/2 cup |
0.770 |
53.429 |
18.857 |
| Green
Bell Peppers |
1/7 pepper |
0.101 |
1.008 |
2.128 |
| Kale |
1/8 cup |
0.275 |
11.250 |
4.667 |
| Kiwis |
1/8 cup |
0.102 |
2.653 |
4.082 |
| Looseleaf
Lettuce |
5-1/2 leaves |
0.722 |
37.778 |
13.889 |
| Mustard
Greens |
1/4 cup |
0.385 |
14.714 |
6.143 |
| Oranges
(Florida) |
1/7 fruit (2-5/8"
diameter fruit) |
0.156 |
9.556 |
2.667 |
| Parsley |
1/8 cup |
0.226 |
10.376 |
4.361 |
| Raspberries |
1/3 cup |
0.361 |
8.800 |
4.800 |
| Red
Bell Peppers |
1/14 pepper |
0.048 |
0.474 |
1.000 |
| Romain
Lettuce |
4 leaves |
0.667 |
15.000 |
18.750 |
| Spinach |
2/3 cup |
1.029 |
35.222 |
17.433 |
| Tomatos
(November through May, average) |
1 fruit (2-3/5"
diameter) |
0.902 |
5.0000 |
24.000 |
| Tomatos
(June through October, average) |
1/3 fruit (2-3/5"
diameter) |
1.409 |
1.9231 |
9.234 |
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