Top 10 Foods Highest in Vitamin C

Which food has the most vitamin C?

Among commonly eaten foods, guavas and bell peppers rank near the top by serving size. By nutrient density (per 100g), acerola cherries, rose hips, and guavas are among the highest. For more see the ranking of vitamin C foods per 100 grams, and per 200 calories.

Does cooking destroy vitamin C?

Yes. Vitamin C is water-soluble and heat-sensitive, so boiling and long cooking can cause large losses. In broccoli, boiling and steaming have been shown to reduce vitamin C substantially, while some gentler methods retain more. (8, 9)

To keep more vitamin C: steam or microwave briefly, use less water, shorten cook time, and eat more fruits and peppers raw when you can.

What are the symptoms of vitamin C deficiency?

Low vitamin C can cause fatigue, slow wound healing, bleeding or swollen gums, easy bruising, joint pain, and rough or dry skin. Severe deficiency leads to scurvy. Symptoms can appear within weeks of very low intake because the body stores only a limited amount. (10, 11)

Can you get too much vitamin C?

For adults, the Tolerable Upper Intake Level (UL) is 2,000mg per day from food and supplements combined. Higher intakes are mainly linked to digestive upset (nausea, diarrhea, stomach cramps). People with a history of kidney stones or certain medical conditions should talk with a clinician before using high-dose supplements. (7, 12)

Is it better to get vitamin C from food or supplements?

Most people can meet needs from food. Fruits and vegetables also provide fiber and other nutrients that pills do not. Supplements can help if intake is low, appetite is limited, or a clinician recommends them. Vitamin C from food and from supplements is absorbed in a similar way at typical doses. (12, 13)

Does vitamin C help you absorb iron?

Yes. Vitamin C increases absorption of non-heme iron (the iron in plant foods). Pairing vitamin C–rich foods—such as peppers, citrus, strawberries, or broccoli—with beans, lentils, spinach, or fortified grains can help raise iron uptake. About 50mg of vitamin C with a meal has been shown to meaningfully improve non-heme iron absorption. (14) See also our list of high iron foods.