Posted on 19 Feb 2013 16:21
Fruits are not the only vitamin C containing plant foods. In fact, red bell pepper beats out most fruits in the vitamin C department at 95mg per 1/2 cup and 3.5 ounces of parsley packs a vitamin C wallop of 125 to 300mg. Brocolli and Brussels sprouts are no slouches either. But most people don't want to snack on these foods and often wonder which fruits have the most vitamin C, besides oranges, which really are a great source but not the true champions. There is a lot more to good nutrition than individual vitamins and all these fruits have an abundance of other vitamins, minerals, and phytonutrients, not to mention fiber.
Vitamin C Amounts in Fruits
- Guava1, 1 med: 165 mg
- Papaya, 1 med: 180 mg
- Black Currants, 1/2 cup: 101 mg
- Orange, 1 med: 70-75 mg Vitamin C
- Lychee fruit, 1/2 cup: 67 mg
- Kiwi, 1 med: 65-75
- Mango, 1 med: 57 mg
- Strawberries, 1/2 cup: 49 mg
- Pineapple, 1/2 cup: 42.5 mg
- Grapefruit, 1/2 med: 39 mg
- Passion-fruit, 1/2 cup: 35 mg
- Breadfruit, 1/2 cup: 31 mg2
- Cantaloupe, 1/2 cup: 29 mg
- Honeydew melon, 1/2 cup: 22 mg
- Gooseberries, 1/2 cup: 29 mg
- Starfruit, 1/2 cup: 18 mg
- Tomato, 1 med raw: 17 mg
- Watermelon 1/2 cup: 6 mg3
Acerola Fruit and Rose Hips
Acerola fruit, a native of Southern Mexico and Central and South America was left out of the list because you are not likely to find it in your grocery store or fruit stand. However, it is being culivated in Texas, California, and Hawaii (several varieties). It is also cultivated in Puerto Rico, Brazil, parts of Central America and the West Indies.
In the U.S. it is available in supplement form as a concentrated source of vitamin C. This fruit is a vitamin C juggernaut, containing up to 3000-4000mg per 100 grams, which is about 3 ounces. The fruits look very similar to cherries and they have a soft, juicy flesh with a tart flavor. The larger fruits can be eaten fresh, and any of the fruits can be made into preserves, purees, wine, juices, etc. It is a frequent additive to baby foods and is available also as a puree or canned frozen juice concentrate. Not readily available except in supplement form in the US, acerola can be found as a component of some very expensive juice blends. The unripe, sour fruits contain a lot more vitamin C than the ripe ones. Unbelievably, the juice of one fruit will provide the minimum daily requirement of vitamin C.
Rose hips, the fruit of the rose plant, has a similar vitamin C content, and the European variety, Rosa rugusa, may outstrip acerola. Rose hips are nut usually eaten raw, as the pith around the seeds contain sharp hairs which irritate the gastrointestinal system. The piths must be carefully removed or the fruit must be mashed to a liquid puree and strained. It is possible, however, to eat them by carefully nibbling the rind around the outside, avoiding the seeds within. The hairs inside produce great itchy discomfort to the, ah, nether regions once the digestive process is done.
Lemons and Limes
Lemons and limes, like most citrus fruits, are high in vitamin C. But we don't eat the whole fruits and only use small amounts of the juice, due to the highly sour flavors. Lemon juice contains more vitamin C than lime juice. The juice of one lemon contains about 18 mg Vitamin C and lemon juice yields around 12 mg per ounce of the vitamin. The juice of one lime gives about 13 mg and lime juice yields approximately 9 mg per ounce of vitamin C.