Top 10 Foods Highest in Vitamin C

Top 10 Foods Highest in Vitamin C

Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones and cartilage, and wound healing. (1,2)

Vitamin C also helps protect cells against oxidative stress, which in turn provides protection against certain diseases, including cancer. (1,3)

Vitamin C, like zinc and vitamin A, also helps support your immune system. (4,5,6)

High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The current daily value (% DV) for vitamin C is 90mg. (7)

Below is a list high vitamin C foods ranked by a common serving size, use the nutrient ranking of over 200 foods high in vitamin C to see the foods highest in vitamin C by nutrient density (per gram), or see rankings of fruits high in vitamin C, and vegetables high in vitamin C.


High Vitamin C Foods

Half a guava

#1: Guavas

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
377mg
(419% DV)
228mg
(254% DV)
671mg
(746% DV)
Slices of kiwifruit

#2: Kiwifruit

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
167mg
(185% DV)
93mg
(103% DV)
304mg
(338% DV)
Bell peppers

#3: Bell Peppers

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
152mg
(169% DV)
128mg
(142% DV)
982mg
(1091% DV)

Red bell peppers provide around 50% more vitamin C than green bell peppers. View the complete comparison of green vs red bell peppers.

Strawberries

#4: Strawberries

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
98mg
(108% DV)
59mg
(65% DV)
368mg
(408% DV)

More Berries High in Vitamin C

  • 36% DV in 1 cup of raspberries
  • 34% DV in 1 cup of blackberries
  • 16% DV in 1 cup of blueberries

See all fruits high in vitamin C.

Slices of orange

#5: Oranges

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
96mg
(106% DV)
53mg
(59% DV)
226mg
(252% DV)

More Citrus Fruit High in Vitamin C

  • 413% DV in 1 pomelo
  • 98% DV in 1 grapefruit
  • 40% DV in 1 clementine
  • 34% DV in 1 lemon
Papayas

#6: Papaya

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
88mg
(98% DV)
61mg
(68% DV)
283mg
(315% DV)

More Tropical Fruits High in Vitamin C

  • 88% DV in 1 cup of pineapple
  • 72% DV in 1 cup of cantaloupe melon
  • 67% DV in 1 cup of sliced mango
  • 34% DV in 1 cup of honeydew melon

See all fruits high in vitamin C.

Broccoli

#7: Broccoli

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
81mg
(90% DV)
89mg
(99% DV)
525mg
(583% DV)

More Brassica Vegetables High in Vitamin C

  • 107% DV in 1 cup of brussels sprouts
  • 61% DV in 1 cup of cauliflower
  • 63% DV in 1 cup of cabbage

See all vegetables high in vitamin C.

Tomatoes

#8: Tomato

Vitamin C
per Cup Cooked
Vitamin C
per 100g
Vitamin C
per 200 Calories
55mg
(61% DV)
23mg
(25% DV)
253mg
(281% DV)
Green peas

#9: Snow Peas

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
38mg
(42% DV)
60mg
(67% DV)
286mg
(317% DV)
Kale leaves

#10: Kale

Vitamin C
per Cup Cooked
Vitamin C
per 100g
Vitamin C
per 200 Calories
23mg
(26% DV)
18mg
(20% DV)
99mg
(110% DV)

More Green Leafy Vegetables High in Vitamin C

  • 44% DV in 1 cup of turnip greens
  • 35% DV in 1 cup of Swiss chard
  • 20% DV in 1 cup of spinach

See all vegetables high in vitamin C.

See All 200 Foods High in Vitamin C

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A printable list of the top 10 foods highest in vitamin C.

Vitamin C Foods by Nutrient Density (Vitamin C per Gram)

FoodServingVitamin C
#1 Acerola Cherry100 grams1864% DV
(1678mg)
#2 Dried Herbs (Coriander)100 grams630% DV
(567mg)
#3 Rose Hips100 grams473% DV
(426mg)
#4 Guavas100 grams254% DV
(228mg)
#5 Sweet Yellow Peppers100 grams204% DV
(184mg)
#6 Black Currants100 grams201% DV
(181mg)
#7 Thyme100 grams178% DV
(160mg)
#8 Red Chilies100 grams160% DV
(144mg)
#9 Scotch Kale100 grams144% DV
(130mg)
#10 Kiwifruit100 grams103% DV
(93mg)

Other Vitamin C Rich Foods

FoodServingVitamin C
#1 Litchis (Lychees)per cup151% DV
(136mg)
#2 Green Chillies1 pepper121% DV
(109mg)
#3 Kohlrabi1 cup93% DV
(84mg)
#4 Parsleyper cup89% DV
(80mg)
#5 Orange Juiceper 8oz cup80% DV
(72mg)
#6 Bitter Melonper cup45% DV
(41mg)
#7 Starfruit (Carambola)per cup41% DV
(37mg)
#8 Garden Cress1 cup38% DV
(35mg)
#9 Jalapeno Peppers1 pepper18% DV
(17mg)
#10 Saffron1 tbsp2% DV
(2mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. Mitochondria, Energy and Cancer: The Relationship with Ascorbic Acid. J Orthomol Med. 2010; 25(1): 29–38.
  2. Office of Dietary Supplements Fact Sheet: Vitamin C
  3. L-ascorbic acid (vitamin C) induces the apoptosis of B16 murine melanoma cells via a caspase-8-independent pathway. Cancer Immunol Immunother. 2003;52:693–698.
  4. Vitamin C and Immune Function Nutrients. 2017 Nov; 9(11): 1211.
  5. The role of vitamin A and related retinoids in immune function. Nutr Rev. 1998 Jan;56(1 Pt 2):S38-48.
  6. Zinc in Human Health: Effect of Zinc on Immune Cells Mol Med. 2008 May-Jun; 14(5-6): 353–357. Published online 2008 Apr 3. doi: 10.2119/2008-00033.Prasad.
  7. FDA Daily Values Guidelines
  8. U.S. Agricultural Research Service Food Data Central

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