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Top Food Sources of Vitamin C

The Daily Recommended Intake for women aged 31 and over is 75 mg/day. The Daily Recommended Intake for men aged 31 and over is 90 mg/day.

Food
Milligrams (mg)
1/2 cup raw red pepper
142
1 cup orange juice
82-124
1 cup broccoli, cooked
124
1 cup Brussels sprouts
96
1 cup fresh grapefruit
94
1 cup papaya
86
1 cup strawberry halves
86
1 kiwi
74
1 cup canned grapefruit juice
72
1 cup cantaloupe cubes
68
1 cup tomato-vegetable juice
67
1/2 cup raw green pepper
66
1 mango
57
1 cup cauliflower, cooked
54
1 cup kale, cooked
54
1 small orange
51
1 grapefruit half
41-46
1 cup tomato juice
44
1 cup greens, cooked (collard, beet, mustard)
36-44
1 cup butternut squash, cooked
36
1 cup tomatoes, chopped
34
1 cup tomato sauce
32
1 cup Swiss chard, cooked
32
2 cups raw spinach
31
1 cup green soybeans, cooked
30
1 cup raspberries or blackberries
30

Top Food Sources of Magnesium

The Daily Recommended Intake for women aged 31 and over is 320 mg/day. The Daily Recommended Intake for men aged 31 and over is 420 mg/day.

Food
Milligrams (mg)
1/4 cup roasted pumpkin seeds
303
1 cup Swiss chard, cooked
150
1/2 cup tofu
128
1/4 cup almonds
119
1 cup beet greens, cooked
98
1/4 cup soy nuts (roasted soybeans)
98
1/4 cup hazelnuts/filberts
96
1 cup okra, cooked
92
1/4 cup sunflower seeds
82 (average)
1/4 cup cashews
74
1 whole artichoke, cooked
72
1 cup butternut squash, cooked
72
1/4 cup peanuts
63
1/4 cup walnuts or pistachios
51
1 tablespoon molasses
50
1/2 cup baby lima beans, cooked
50
2 slices whole-wheat bread
48
2 cups raw spinach
48
3.5 ounces crab, cooked
43
1 cup low-fat yogurt
43
1 cup collard greens, cooked
42
1 cup whole-wheat pasta, cooked
42
1/2 cup brown rice, cooked
42
1/2 cup beans, cooked (kidney, lentils, pintos, black-eyed peas, split peas)
32-40
3.5 ounces fish, shrimp or oysters, cooked
30-40
1 cup Brussels sprouts, cooked
36
1 banana
34

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