Vitamin C Foods For A Plant-Based (Vegan) Diet

Vitamin C foods

Vitamin C, AKA L-ascorbic acid, is a necessary nutrient and can be found in many delicious foods. But first, let’s take a look at what Vitamin C does for the human body before we take a look at different Vitamin C foods.

Vitamin C helps to create L-carnitine, collagen, and certain neurotransmitters. Also, it aids in protein metabolism, iron absorption, and boosts the immune system. Plus, it acts as an antioxidant.

Although nearly impossible on a plant-based diet, a Vitamin c deficiency leads to a very rare disease called scurvy.

How Much Vitamin C Do We Need?

Our needs to Vitamin C changes as with age. That’s why it’s important to use this guide as a reference whenever you need.

0-6 months: 40 milligrams

7-12 months: 50 milligrams

1-3 years: 15 milligrams

4-8 years: 25 milligrams

9-13 years: 45 milligrams

14-18 years: 65 milligrams for girls and 75 for boys

Adult men: 90 milligrams

Adult women: 75 milligrams

Pregnant women: 85 milligrams

Nursing women: 120 milligrams [1]


Vitamin C foods for a plant-based diet

Plant-Based Vitamin C Foods

Papaya 188 mg
Guava, 1 medium 125 mg
Orange, 1 medium 83 mg
Grapefruit, 1 medium 78 mg
Kiwi, 1 medium 64 mg
Sweet bell pepper, ½ cup cooked 60 mg
Broccoli, ½ cup cooked 58 mg
Mango, 1 medium 57 mg
Strawberries, ½ cup 49 mg
Brussel sprouts, ½ cup cooked 48 mg
Kohlrabi, ½ cup cooked 45 mg
Pineapple, ½ cup 40 mg
Cantaloupe, 1/2 cup 30 mg
Cabbage, ½ cup cooked 28 mg
Cauliflower, ½ cup cooked 27 mg
Tangerine, 1 medium 26 mg
Elderberries, ½ cup 26 mg
Kale, ½ cup cooked 26 mg
Tomato, 1 medium 23 mg
Tomato juice, ½ cup 22 mg
Sweet potato, ½ cup cooked 21 mg
Turnip greens, ½ cup cooked 20 mg
Mustard greens, ½ cup cooked 18 mg
Beet greens, ½ cup cooked 18 mg
Collard greens, ½ cup cooked 17 mg
Raspberries, ½ cup 16 mg
Persimmon, 1 medium 16 mg
Edamame, ½ cup cooked 15 mg
Butternut squash, ½ cup 15 mg
Honeydew, ½ cup 15 mg
Blackberries, ½ cup 15 mg
Okra, ½ cup cooked 13 mg
Banana,  1 medium 10 mg
Potatoes, ½ cup cooked 10 mg
Spinach, ½ cup cooked 9 mg
Acorn squash, ½ cup cooked 8 mg
Blueberries, ½ cup 7 mg
Watermelon, ½ cup 6 mg
Asparagus, ½ cup cooked 3.5 mg

Did you find this list of Vitamin C foods helpful? If so, share and bookmark this page so you can easily find it again when you need it. I want you to feel confident in your journey to eating a whole food plant-based diet.

There’s an app called cronometer that I’ve found extremely helpful. All you have to do is enter your overall goal. Then, key in the foods you eat and you’ll be able to keep track of all your nutrients. I highly recommend you try it (at least once).

That’s all for now! If you have any questions or suggestions, please leave a comment below!



Vitamin C food for a plant-based diet

Thanks for sharing!

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