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What fruit and vegetables are rich in vitamin C and dietary fibre?

The following are reference nutritional values of some fruit and vegetables. Please remember variety and moderation are always keys to good nutrition.

Examples of fruit that are rich in vitamin C

Names of Fruit

Portion Sizes

Vitamin C Content (mg)

Kiwifruit

1 medium (69 g)

64.0

Orange

1 medium (151 g)

68.0

Strawberries

12 cup (72 g)

42.3

Papaya

12 cup (72.5 g)

44.2

Grapefruit

12 large (123 g)

38.4

Cantaloupe

12 cup (78 g)

28.7

Mango

12 large (168 g)

61.2

Tangerine

1 medium (88 g)

23.5

Star fruit

12 large (62 g)

21.4

Honeydew melon

12 cup (85 g)

15.3


Examples of vegetables that are rich in vitamin C

Names of Vegetables

Portion Sizes

Vitamin C Content (mg)

Bell pepper (red)

12 cup, cooked (68 g)

116.3

Bell pepper (green)

12 cup, cooked (67.5 g)

50.2

Broccoli

12 cup, cooked (78 g)

50.6

Cauliflower

12 cup, cooked (62 g)

27.5

Tomato

12 cup, cooked (120 g)

27.4

Chinese spinach

12 cup, cooked (66 g)

27.2

Kale

12 cup, cooked (65 g)

26.7

Chinese white cabbage (bok choy)

12 cup, cooked (85 g)

22.1

Mustard greens

12 cup, cooked (70 g)

17.7

Lotus root

12 cup, cooked (60 g)

16.4


Examples of fruit that are rich in dietary fibre

Names of Fruit

Portion Sizes

Dietary Fibre Content (grams)

Pear

1 medium (178 g)

5.5

Apple, with skin

1 medium (182 g)

4.4

Orange

1 medium (151 g)

3.6

Kiwifruit

1 medium (69 g)

2.1

Nectarine

1 medium (142 g)

2.4

Grapefruit

12 large (123 g)

2.0

Mango

12 large (168 g)

2.7

Banana

12 large (68 g)

1.8

Blueberries

12 cup (74 g)

1.8

Strawberries

12 cup (72 g)

1.5


Examples of vegetables that are rich in dietary fibre

Names of Vegetables

Portion Sizes

Fibre Content (grams)

Green peas

12 cup, cooked (80 g)

4.4

Broccoli

12 cup, cooked (78 g)

2.6

Carrots

12 cup, cooked (78 g)

2.3

Corn

12 cup, cooked (82.5 g)

2.3

Spinach

12 cup, cooked (90 g)

2.2

Lotus root

12 cup, cooked (60 g)

1.9

Cauliflower

12 cup, cooked (62 g)

1.4

Onions

12 cup, cooked (105 g)

1.5

Asparagus

12 cup, cooked (90 g)

1.5

Eggplant

12 cup, cooked (50 g)

1.3

Remark: Other than the examples given in this table, most beans are also excellent sources of dietary fibre.

The above tables provide examples of fruit and vegetables that are commonly consumed and the lists are not exhaustive.

Reference: The nutrient analysis information is based on the Nutrient Database for Standard References of the Nutrient Data Laboratory, U.S. Department of Agriculture as of November 2018.