Nutrient lists · USDA FNDDS 2021–2023
Foods high in vitamin C
Per serving, the top food in USDA’s FNDDS is Cranberry juice drink, with high vitamin C, with 157 mg of vitamin C in 1 bottle (12 fl oz) (372 g), 175% of the Daily Value. Guava, raw, Grape juice, 100% and Pineapple salad with dressing come next. Per 100 grams, Guava, raw ranks first, at 228 mg.
Per serving
Serving size a usual portion
| Food | Serving | Vitamin C | % DV |
|---|---|---|---|
| 1Cranberry juice drink, with high vitamin C | 1 bottle (12 fl oz) · 372 g | 157 mg | 175% |
| 2Guava, raw | 1 fruit · 55 g | 125 mg | 139% |
| 3Grape juice, 100% | 1 juice box/pouch (6.75 fl oz) · 209 g | 105 mg | 117% |
| 4Pineapple salad with dressing | 1 serving (lettuce, 1 cup diced pineapple, dressing) · 184 g | 97 mg | 108% |
| 5Fruit juice drink, with high vitamin C, light | 1 bottle (10 fl oz) · 300 g | 96 mg | 107% |
| 6Peppers, red, cooked | ½ cup · 77.5 g | 94.6 mg | 105% |
| 7Orange, raw | 1 fruit · 154 g | 86.5 mg | 96% |
| 8Apple juice, 100% | 1 juice box/pouch (6.75 fl oz) · 209 g | 80.7 mg | 90% |
| 9Grapefruit juice, 100%, freshly squeezed | Juice of 1 grapefruit · 196 g | 74.5 mg | 83% |
| 10Fruit juice, NFS | 1 juice box/pouch (6.75 fl oz) · 209 g | 72.5 mg | 81% |
| 11Orange juice, 100%, with calcium added, canned, bottled or in a carton | 1 bottle (8 fl oz) · 248 g | 71.2 mg | 79% |
| 12Lychee | ½ cup · 95 g | 67.9 mg | 75% |
| 13Broccoli, fresh, cooked with oil | ½ cup · 80 g | 62.6 mg | 70% |
| 14Fruit juice blend, citrus, 100% juice | 1 juice box/pouch (6.75 fl oz) · 209 g | 60 mg | 67% |
| 15Vegetable and fruit juice, 100% juice, with high vitamin C | 1 juice box/pouch (6.75 fl oz) · 209 g | 59.6 mg | 66% |
% Daily Value: the share of the FDA’s 90 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Vitamin C | % DV |
|---|---|---|
| 1Guava, raw | 228 mg | 253% |
| 2Vegetable mixture, dried | 193 mg | 214% |
| 3Peppers, sweet, red, raw | 142 mg | 158% |
| 4Parsley, raw | 133 mg | 148% |
| 5Peppers, hot, raw | 131 mg | 146% |
| 6Peppers, red, cooked | 122 mg | 136% |
| 7Candy, fruit snacks | 120 mg | 133% |
| 8Pimiento | 104 mg | 116% |
| 9Kale, raw | 93.4 mg | 104% |
| 10Broccoli, raw | 91.3 mg | 101% |
| 11Broccoflower, raw | 88.1 mg | 98% |
| 12Brussels sprouts, raw | 85 mg | 94% |
| 13Broccoli, fresh, cooked, no added fat | 80.6 mg | 90% |
| 14Poke greens, cooked | 79.4 mg | 88% |
| 15Broccoflower, cooked | 75.5 mg | 84% |
% Daily Value: the share of the FDA’s 90 mg a day in 100 g.
About vitamin C in this data
Vitamin C (ascorbic acid) is reported in milligrams, and the FDA’s Daily Value is 90 mg. Some juice drinks in FNDDS have vitamin C added, and their names say so (“with high vitamin C”); each list keeps two of them at most, so guava, peppers and oranges keep their places. Per 100 g, raw guava and peppers lead.
For what vitamin C does in the body and how much people need, see Vitamin C: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track vitamin C in Calorie Tape
Calorie Tape logs every nutrient a food reports, vitamin C included, and shows which foods your day’s vitamin C came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in vitamin ATop per serving: Liver, beef
- Foods high in potassiumTop per serving: Potato, baked, peel eaten, with butter
- Foods high in folateTop per serving: Cereal, oat bunches
- Foods high in ironTop per serving: Grits, instant, made with water, no added fat
- Compare the top twoCranberry juice drink, with high vitamin C vs Guava, raw, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Vitamin C: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.