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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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