The Top 10 Foods Highest in Vitamin C

The Top 10 Foods Highest in Vitamin C

Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine.

As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk.

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.

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.


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High Vitamin C Foods

Half a guava 1 Guavas
  • 419% DV (377mg) vitamin C per cup
  • Calories: 112 | Weight: 165g (5.8oz)
Bell peppers 2 Bell Peppers
  • 211% DV (190mg) vitamin C per cup
  • Calories: 46 | Weight: 149g (5.3oz)
Slices of kiwifruit 3 Kiwifruit
  • 185% DV (167mg) vitamin C per cup
  • Calories: 110 | Weight: 180g (6.3oz)
Strawberries 4 Strawberries
  • 108% DV (98mg) vitamin C per cup
  • Calories: 53 | Weight: 166g (5.9oz)

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.

Nutrition Facts for Strawberries.
Slices of orange 5 Oranges
  • 106% DV (96mg) vitamin C per cup
  • Calories: 85 | Weight: 180g (6.3oz)

More Citrus Fruit High in Vitamin C

-413% DV in 1 pummelo
-98% DV in 1 grapefruit
-40% DV in 1 clementine
-34% DV in 1 lemon

Nutrition Facts for Oranges.
Papayas 6 Papaya
  • 98% DV (88mg) vitamin C per cup
  • Calories: 62 | Weight: 145g (5.1oz)

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.

Nutrition Facts for Papaya.
Broccoli 7 Broccoli
  • 90% DV (81mg) vitamin C per cup
  • Calories: 31 | Weight: 91g (3.2oz)

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.

Nutrition Facts for Broccoli.
Tomatoes 8 Tomato
  • 61% DV (55mg) vitamin C per cup cooked
  • Calories: 43 | Weight: 240g (8.5oz)
Kale leaves 9 Kale
  • 59% DV (53mg) vitamin C per cup cooked
  • Calories: 36 | Weight: 130g (4.6oz)

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.

Nutrition Facts for Cooked Kale.
Green peas 10 Snow Peas
  • 42% DV (38mg) vitamin C per cup
  • Calories: 26 | Weight: 63g (2.2oz)

See All 200 Foods High in Vitamin C

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Top 10 High Vitamin C Foods by Nutrient Density (Vitamin C per Gram)

#1 Acerola Cherry 1864% DV (1678mg) in 100grams
#2 Rose Hips 473% DV (426mg) in 100grams
#3 Guavas 254% DV (228mg) in 100grams
#4 Sweet Yellow Peppers 204% DV (184mg) in 100grams
#5 Black Currants 201% DV (181mg) in 100grams
#6 Kiwifruit 103% DV (93mg) in 100grams
#7 Scotch Kale 144% DV (130mg) in 100grams
#8 Red Chilies 160% DV (144mg) in 100grams
#9 Dried Herbs (Coriander) 630% DV (567mg) in 100grams
#10 Thyme 178% DV (160mg) in 100grams

Other Vitamin C Rich Foods

#1 Litchis 151% DV (136mg) in 1 cup
#2 Green Chillies 121% DV (109mg) in 1 pepper
#3 Kohlrabi 93% DV (84mg) in 1 cup
#4 Parsley 89% DV (80mg) in 1 cup
#5 Starfruit 41% DV (37mg) in 1 cup
#6 Garden Cress 38% DV (35mg) in 1 cup
#7 Jalapeno Peppers 18% DV (17mg) in 1 pepper
#8 Saffron 2% DV (2mg) in 1 tblsp

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. Office of Dietary Supplements Fact Sheet: Vitamin C

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