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)

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 boost 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 Cherry
(Source)
100 grams1864% DV
(1678mg)
#2 Dried Herbs (Coriander)
(Source)
100 grams630% DV
(567mg)
#3 Rose Hips
(Source)
100 grams473% DV
(426mg)
#4 Guavas
(Source)
100 grams254% DV
(228mg)
#5 Sweet Yellow Peppers
(Source)
100 grams204% DV
(184mg)
#6 Black Currants
(Source)
100 grams201% DV
(181mg)
#7 Thyme
(Source)
100 grams178% DV
(160mg)
#8 Red Chilies
(Source)
100 grams160% DV
(144mg)
#9 Scotch Kale
(Source)
100 grams144% DV
(130mg)
#10 Kiwifruit
(Source)
100 grams103% DV
(93mg)

Other Vitamin C Rich Foods

FoodServingVitamin C
#1 Litchis (Lychees)
(Source)
per cup151% DV
(136mg)
#2 Green Chillies
(Source)
1 pepper121% DV
(109mg)
#3 Kohlrabi
(Source)
1 cup93% DV
(84mg)
#4 Parsley
(Source)
per cup89% DV
(80mg)
#5 Orange Juice
(Source)
per 8oz cup80% DV
(72mg)
#6 Bitter Melon
(Source)
per cup45% DV
(41mg)
#7 Starfruit (Carambola)
(Source)
per cup41% DV
(37mg)
#8 Garden Cress
(Source)
1 cup38% DV
(35mg)
#9 Jalapeno Peppers
(Source)
1 pepper18% DV
(17mg)
#10 Saffron
(Source)
1 tbsp2% DV
(2mg)

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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