Vitamin C In Vegetables

Vitamin C In Vegetables

Following our recent post on vitamin C in fruit, this post looks at levels of vitamin C in vegetables, as an indicator of which vegetables are healthiest to grow. The raw data comes from the United States Department of Agriculture National Nutrition Database.

Vitamin C In Vegetables Compared To Fruit

When we were compiling the information to include in our Allotment Planner & Record Keeper, what caught our attention is that many vegetables contain very high levels of vitamin C compared to fruit.

In the table at the bottom of this page, we have compared the top 20 vegetables in vitamin C with fruit that it is possible to grow in the UK climate. Vegetables account for eight out of the top ten positions.

It is possible to debate whether the top two vegetables, chillies and peppers, should actually be described as fruit. However, what is apparent is that many green leafy vegetables are very high in vitamin C compared to many fruit, a finding that surprised this author. Kale, broccoli, and brussels sprouts are bursting full of the vitamin, whilst cauliflower, peas, cabbage, chard, and spinach have middling levels for vegetables – but still high compared to many fruit.

If only vegetables were as delicious to eat as fruit! Nevertheless, the data shows that the effort of growing and cooking vegetables is worth it.

You may also like to see this article on the Eat Well Plate by the NHS.

Please like or share this article using the social media buttons below.

Vitamin C mg / 100g raw fruit/vegetable

Blackcurrants

181

Chilli (Red)

144

Peppers (Red)

128

Kale

120

Broccoli

89

Brussels Sprouts

85

Mustard (Green)

70

Cress

69

Kohl Rabi

62

Strawberries

59

Cauliflower

48

Pak Choi

45

Redcurrants

41

Whitecurrants

41

Peas

40

Cabbage

37

Garlic

31

Chard

30

Spinach (New Zealand)

30

Spinach

28

Gooseberries

28

Raspberries

26

Swedes

25

Blackberries

21

Turnips

21

Courgettes / Marrows

18

Parsnips

17

Loganberries

15

Apricots

10

Cherries (Sour)

10

Blueberries

10

Plums

10

Cherries (Sweet)

7

Peaches

7

Apples

5

Pears

4

Grapes

3

Boysenberries

3