How Much Vitamin C In Kale

Eugene Desember 05, 2021

How Much Vitamin C In Kale

Top 10 Foods Highest in Vitamin C

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Top 10 Foods Highest in Vitamin C

Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones and cartilage, and wound healing. (1,2)

Vitamin C also helps protect cells against oxidative stress, which in turn provides protection against certain diseases, including cancer. (1,3)

Vitamin C, like zinc and vitamin A, also helps support your immune system. (4,5,6)

High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The current daily value (% DV) for vitamin C is 90mg. (7)

Below is a list high vitamin C foods ranked by a common serving size, use the nutrient ranking of over 200 foods high in vitamin C to see the foods highest in vitamin C by nutrient density (per gram), or see rankings of fruits high in vitamin C, and vegetables high in vitamin C.

  • Introduction
  • High Vitamin C Foods
  • Printable
  • Vitamin C Foods by Nutrient Density (Vitamin C per Gram)
  • Other Vitamin C Rich Foods
  • About the Data
  •  Nutrient Ranking Tool
  • Related
  • Feedback
  • References

Half a guava

#1: Guavas

Vitamin C
per Cup		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
377mg
(419% DV)		 228mg
(254% DV)		 671mg
(746% DV)

Slices of kiwifruit

#2: Kiwifruit

Vitamin C
per Cup		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
167mg
(185% DV)		 93mg
(103% DV)		 304mg
(338% DV)

Bell peppers

#3: Bell Peppers

Vitamin C
per Cup		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
152mg
(169% DV)		 128mg
(142% DV)		 982mg
(1091% DV)

Strawberries

#4: Strawberries

Vitamin C
per Cup		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
98mg
(108% DV)		 59mg
(65% DV)		 368mg
(408% DV)

Slices of orange

#5: Oranges

Vitamin C
per Cup		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
96mg
(106% DV)		 53mg
(59% DV)		 226mg
(252% DV)

Papayas

#6: Papaya

Vitamin C
per Cup		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
88mg
(98% DV)		 61mg
(68% DV)		 283mg
(315% DV)

Broccoli

#7: Broccoli

Vitamin C
per Cup		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
81mg
(90% DV)		 89mg
(99% DV)		 525mg
(583% DV)

Tomatoes

#8: Tomato

Vitamin C
per Cup Cooked		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
55mg
(61% DV)		 23mg
(25% DV)		 253mg
(281% DV)

Green peas

#9: Snow Peas

Vitamin C
per Cup		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
38mg
(42% DV)		 60mg
(67% DV)		 286mg
(317% DV)

Kale leaves

#10: Kale

Vitamin C
per Cup Cooked		 Vitamin C
per 100g		 Vitamin C
per 200 Calories
23mg
(26% DV)		 18mg
(20% DV)		 99mg
(110% DV)

See All 200 Foods High in Vitamin C

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A printable list of the top 10 foods highest in vitamin C.


Vitamin C Foods by Nutrient Density (Vitamin C per Gram)

Other Vitamin C Rich Foods

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

  • Foods High in Vitamin C
  • Foods Low in Vitamin C
  • Vegetables High in Vitamin C
  • Fruits High in Vitamin C
  • Vegetarian Foods High in Vitamin C
  • Nuts High in Vitamin C
  • Beans High in Vitamin C
  • Dairy High in Vitamin C
  • Breakfast Cereals High in Vitamin C
  • Fast Foods High in Vitamin C

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
  • Vitamin E Foods
  • Beta Carotene Food Sources
  • High Lycopene Foods
  • High Iron Foods
  • High Potassium Foods

feedback

Data Sources and References

  1. Mitochondria, Energy and Cancer: The Relationship with Ascorbic Acid. J Orthomol Med. 2010; 25(1): 29–38.
  2. Office of Dietary Supplements Fact Sheet: Vitamin C
  3. L-ascorbic acid (vitamin C) induces the apoptosis of B16 murine melanoma cells via a caspase-8-independent pathway. Cancer Immunol Immunother. 2003;52:693–698.
  4. Vitamin C and Immune Function Nutrients. 2017 Nov; 9(11): 1211.
  5. The role of vitamin A and related retinoids in immune function. Nutr Rev. 1998 Jan;56(1 Pt 2):S38-48.
  6. Zinc in Human Health: Effect of Zinc on Immune Cells Mol Med. 2008 May-Jun; 14(5-6): 353–357. Published online 2008 Apr 3. doi: 10.2119/2008-00033.Prasad.
  7. FDA Daily Values Guidelines
  8. U.S. Agricultural Research Service Food Data Central

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How Much Vitamin C In Kale

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