U.S. RDA of VITAMIN C - 60 MG
The OASIS makes it easy to discover which fruits & vegetables are the best sources of Vitamin C to meet your nutritional needs!
Use this section of OASIS to match your need for Vitamin C to your favorite fruits and vegetables. For example, if you don't like Oranges, you will find that Broccoli and Strawberries also contain Vitamin C.
As you navigate through the nutritional section of OASIS, the percentage categories for Recommended Daily Allowance (RDA) of various Vitamins and minerals are as follows:
- 100% or more = Provided for informational purpose only
- 40% to 99% = Excellent source
- 25% to 39% = Good source
- 10% to 24% = Significant source
Fruits and vegetables that contain 100% or more of the U.S. RDA of Vitamin C per serving:
| Broccoli - 1 medium stalk (148g) | Kiwifruit - 2 medium (148g) |
| Brussels sprouts - 4 sprouts (84g) | Oranges (navel) - 1 medium (154g) |
| Cabbage - 1/12 medium head (84g) | Papayas - 1/2 papaya (140g) |
| Cantaloupe - 1/4 medium (134g) | Peppers - 1 medium (148g) |
| Cauliflower - 1/4 medium head (99g) | Strawberries - 8 medium berries (147g) |
| Kale |
Fruits and vegetables contain 40% - 99% of the U.S. RDA of Vitamin C per serving:
| Butternut squash | Honeydew - 1/4 med. (134g) | Potatoes - 1 medium (148g) |
| Starfruit - 1 starfruit (127g) | Kohlrabi | Raspberries |
| Cherimoya | Lemons - 1 medium (58g) | Red cabbage |
| Nappa cabbage - 1/12 hd (84g) | Mangos- 1/2 mango (104g) | Sweet potatoes - 1 med (130g) |
| Collards | Mustard greens | Tomatoes - 1 medium (148g) |
| Grapefruit (pink & white) | Orange (Valencia) - 1 (154g) | Turnip greens |
| Green peas | Oriental radishes | Watermelon - 2 cups (280g) |
Fruits and vegetables contain 25% - 39% of the U.S. RDA of Vitamin C per serving:
| Acorn squash | Radishes - 7 radishes (85g) |
| Blackberries - 1 cup (144g) | Romaine lettuce - 1 1/2 cups shredded (85g) |
| Blueberries - 1 cup (140g) | Rutabagas - 1/2 cup (70g) |
| Limes - 1 medium (67g) | Savoy cabbage - 1/12 medium head (84g) |
| Pineapple - 2 slices, 3" diameter (112g) | Spinach - 1 1/2 cups shredded (85g) |
Fruits and vegetables that contain 10% - 24% of the U.S. RDA of Vitamin C per serving:
| Apples - 1 medium (154g) | Nectarines - 1 medium (140g) |
| Apricots - 3 apricots (114g) | Okra - 4 pods (83g) |
| Artichokes - 1 artichoke (56g edible portion) | Onions - 1 medium (148g) |
| Asparagus - 5 spears (93g) | Parsnips |
| Avocado - 2tbs mashed (28g) | Pears - 1 medium (166g) |
| Beets - 1 medium (100g) | Plums |
| Celery - 2 medium stalks (110g) | Pumpkin |
| Cranberries | Snap beans - 1/4 cup beans (83g) |
| Hubbard squash | Swiss chard |
| Leeks | Turnips |
More Produce Nutrional Information
 VITAMIN A |
 FIBER |
PANTOTHENIC ACID |
| VITAMIN B-6 |
FOLACIN |
PHOSPHORUS |
| VITAMIN C |
IODINE |
POTASSIUM |
| VITAMIN E |
IRON |
RIBOFLAVIN |
| CALCIUM |
NIACIN |
THIAMIN |
| COPPER |
MAGNESIUM |
 SODIUM |
Source: Produce Marketing Association. The produce items have been grouped under headings which correspond to definitions provided formally and informally by the U.S. Food and Drug Administration. The percentages are measurements of the U.S. Recommended Daily Allowance (U.S. RDA), which is listed after each nutrient heading. Please note: When PMA research was not available, nutrient values were taken from the U.S. Department of Agriculture's Handbook 8.