Food Data Insights

If you search for fruits high in vitamin C, chances are they are high in 𝘀𝘂𝗴𝗮𝗿 too… So, how do you choose the fruits that work for you?

For example, let’s compare oranges and strawberries...

🍊 Oranges, raw, navel: 59.1 mg of vitamin C per 100 g of food

🍓 Strawberries, raw: 58.8 mg of vitamin C per 100 g of food

Almost the same amount of vitamin C, so it doesn’t matter, does it?

Well, it does matter if you care about the sugar content…

For example, say you need 90 mg of vitamin C per day. To meet your vitamin C requirement, you would need to eat about 150 g of strawberries or navel oranges.

How much sugar would that be?

🍊 Oranges, raw, navel: 19 g

🍓 Strawberries, raw: 12 g

The difference is significant. Depending on your diet and the other things you eat in a day, it can make or break your goal.

So, this example shows the importance of looking at the vitamin C and carbohydrate contents at the same time.

If you search online for fruits rich in vitamin C, you’re most likely to find lists of fruits with the most vitamin C per 100 g of 𝗳𝗿𝘂𝗶𝘁.

But if you try to minimize your sugar intake, it’s actually more useful to look for fruits with the most vitamin C per 100 g of 𝗰𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲. In other words, you want fruits with the highest vitamin C / carbohydrate ratio.

In the first interactive chart below, you can see a ranking of fruits with the most vitamin C per 100 g of fruit. The color of each bar reflects the carbohydrate content per 100 g of fruit.

Now, explore the ranking of fruits with the most vitamin C per 100 grams of carbohydrates.