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The Ultimate Nutrition Tables!

Vitamin C

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Zinc, Zn mg

Vitamin C, total ascorbic acid mg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

12

0.20

18

0.10

1677.6

 

 

 

0

 

2

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

18

1.20

25

0.30

242.5

0.69

 

14.3

0

 

3

Guavas, common, raw

68

2.55

0.95

14.32

5.4

18

0.26

22

0.23

228.3

0.73

 

2.6

0

 

4

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

11

0.46

12

0.17

183.5

 

 

 

0

 

5

Currants, european black, raw

 

63

1.40

0.41

15.38

 

55

1.54

24

0.27

181.0

1.00

 

 

0

 

6

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

14

1.03

23

0.26

143.7

0.69

 

14.0

0

 

7

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

30

0.36

45

0.45

141.0

 

0

 

0

 

8

Parsley, raw

36

2.97

0.79

6.33

3.3

138

6.20

50

1.07

133.0

0.75

0

1640.0

0

 

9

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

205

3.00

88

0.37

130.0

 

 

 

0

 

10

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

210

1.50

11

0.17

130.0

 

 

 

0

 

11

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

7

0.43

12

0.25

127.7

1.58

 

4.9

0

 

12

Kale, raw

50

3.30

0.70

10.01

2.0

135

1.70

34

0.44

120.0

 

 

817.0

0

 

13

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

48

0.88

25

0.40

93.2

 

 

 

0

 

14

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

48

0.88

25

0.40

93.2

 

 

 

0

 

15

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

12

0.46

16

0.30

92.9

 

 

 

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Zinc, Zn mg

Vitamin C, total ascorbic acid mg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

34

0.31

17

0.14

92.7

1.46

 

40.3

0

 

17

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

33

0.73

20

0.64

88.1

0.04

0

20.2

0

 

18

Balsam-pear (bitter gourd), leafy tips, raw

30

5.30

0.69

3.29

 

84

2.04

85

0.30

88.0

 

 

 

0

 

19

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

42

1.40

23

0.42

85.0

0.88

 

177.0

0

 

20

Dill weed, fresh

43

3.46

1.12

7.02

2.1

208

6.59

55

0.91

85.0

 

 

 

0

 

21

Pimento, canned

23

1.10

0.30

5.10

1.9

6

1.68

6

0.19

84.9

0.69

0

8.3

0

 

22

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

19

0.43

17

0.80

84.0

 

 

 

0

 

23

Longans, raw

60

1.31

0.10

15.14

1.1

1

0.13

10

0.05

84.0

 

 

 

0

 

24

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

14

0.46

17

0.25

82.7

0.69

 

9.5

0

 

25

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

646

8.68

264

1.09

80.8

8.52

0

141.8

0

 

26

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

111

11.10

264

1.09

80.8

 

0

 

0

 

27

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

10

0.34

10

0.13

80.4

0.37

 

7.4

0

 

28

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

309

1.20

34

0.44

80.0

 

0

 

0

 

29

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

148

7.80

152

2.48

76.4

29.83

0

80.3

0

 

30

Sesbania flower, raw

27

1.28

0.04

6.73

 

19

0.84

12

 

73.0

 

0

 

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Zinc, Zn mg

Vitamin C, total ascorbic acid mg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Litchis, raw

66

0.83

0.44

16.53

1.3

5

0.31

10

0.07

71.5

0.07

 

0.4

0

 

32

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

177

23.59

185

4.06

71.1

29.83

0

80.3

0

 

33

Mustard greens, raw

26

2.7

0.20

4.90

3.3

103

1.46

32

0.20

70.0

2.01

 

497.3

0

 

34

Jujube, raw

79

1.20

0.20

20.23

 

21

0.48

10

0.05

69.0

 

 

 

0

 

35

Persimmons, native, raw

127

0.80

0.40

33.50

 

27

2.50

 

 

66.0

 

 

 

0

 

36

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

278

14.25

170

2.70

64.1

29.05

0

105.7

0

 

37

Papayas, raw

39

0.61

0.14

9.81

1.8

24

0.10

10

0.07

61.8

0.73

0

2.6

0

 

38

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

1280

29.25

220

3.23

61.2

 

0

 

0

 

39

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

4

0.11

6

0.08

61.0

 

 

 

0

 

40

Turnip greens, raw

32

1.50

0.30

7.13

3.2

190

1.10

31

0.19

60.0

2.86

 

251.0

0

 

41

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

43

0.13

11

0.08

59.1

0.15

 

0.0

0

 

42

Strawberries, raw

32

0.67

0.30

7.68

2.0

16

0.41

13

0.14

58.8

0.29

 

2.2

0

 

43

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

45

0.80

16

0.22

57.0

0.11

 

38.2

0

 

44

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

13

0.28

12

0.12

56.4

0.02

0

0.7

 

 

45

Abiyuch, raw

69

1.50

0.10

17.60

5.3

8

1.61

24

0.31

54.1

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Zinc, Zn mg

Vitamin C, total ascorbic acid mg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

26

0.60

8

0.06

53.0

0.15

 

0.0

0

 

47

Kale, scotch, cooked, boiled, drained, without salt

28

1.90

0.41

5.63

1.2

132

1.93

57

0.24

52.8

 

 

 

0

 

48

Taro leaves, raw

42

4.98

0.74

6.70

3.7

107

2.25

45

0.41

52.0

2.02

0

108.6

0

 

49

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

185

4.00

147

0.60

51.7

 

0

 

0

 

50

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

1990

82.71

346

3.60

51.4

1.69

0

621.7

0

 

51

Cabbage, common (danish, domestic, and pointed types),

freshly harvest, raw

24

1.21

0.18

5.37

2.3

47

0.56

15

0.18

51.0

 

 

 

0

 

52

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

1346

31.95

130

8.80

50.0

 

0

 

0

 

53

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

1890

123.60

220

6.18

50.0

7.48

0

1714.5

0

 

54

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

2132

37.88

377

4.30

50.0

 

0

 

0

 

55

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

1139

32.30

347

3.90

50.0

 

0

 

0

 

56

Clementines, raw

47

0.85

0.15

12.02

1.7

30

0.14

10

0.06

48.8

0.20

 

0.0

 

 

57

Cauliflower, raw

25

1.92

0.28

4.97

2.0

22

0.42

15

0.27

48.2

0.08

0

15.5

0

 

58

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

834

43.00

120

3.70

46.5

 

0

 

0

 

59

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

105

0.80

19

0.19

45.0

0.09

 

45.5

0

 

60

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

10

0.70

19

0.23

44.3

0.47

 

9.7

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Zinc, Zn mg

Vitamin C, total ascorbic acid mg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Lotus root, raw

74

2.60

0.10

17.23

4.9

45

1.16

23

0.39

44.0

 

 

 

0

 

62

Kumquats, raw

71

1.88

0.86

15.90

6.5

62

0.86

20

0.17

43.9

0.15

 

0.0

0

 

63

Amaranth leaves, raw

23

2.46

0.33

4.02

 

215

2.32

55

0.90

43.3

 

 

1140.0

0

 

64

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

27

1.01

32

0.52

43.0

 

 

 

0

 

65

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

128

1.03

69

1.62

41.9

 

0

 

0

 

66

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

72

0.90

18

0.24

41.0

0.85

 

817.0

0

 

67

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

33

1.00

13

0.23

41.0

0.10

 

11.0

0

 

68

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

661

7.06

135

1.01

39.2

 

0

 

0

 

69

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

42

1.60

68

1.04

39.0

0.39

 

24.0

0

 

70

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

70

1.80

2

1.05

39.0

1.00

0

4.0

0

 

71

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

 

10.08

9

0.07

38.1

 

 

 

0

 

72

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

11

1.31

16

 

38.0

 

 

 

0

 

73

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

48

0.17

15

0.20

37.5

0.14

 

108.7

0

 

74

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

22

0.56

12

 

37.0

 

0

 

0

 

75

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

21

0.22

17

 

37.0

 

 

 

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Zinc, Zn mg

Vitamin C, total ascorbic acid mg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

76

Cantaloupe, raw (Melon,)

34