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Top 10 Foods Highest in Vitamin C

Written by Daisy Whitbread, MScN
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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.


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)
Source: Nutrition Facts for Guavas
Bell peppers

#2: Bell Peppers

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
190mg
(211% DV)
128mg
(142% DV)
824mg
(915% DV)
Source: Nutrition Facts for Sweet Red Bell Peppers
Slices of kiwifruit

#3: Kiwifruit

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
167mg
(185% DV)
93mg
(103% DV)
304mg
(338% DV)
Source: Nutrition Facts for Kiwifruit
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)
Source: Nutrition Facts for Strawberries

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)
Source: Nutrition Facts for Oranges

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
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)
Source: Nutrition Facts for Papaya

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)
Source: Nutrition Facts for Broccoli

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)
Source: Nutrition Facts for Cooked Tomatoes
Kale leaves

#9: Kale

Vitamin C
per Cup Cooked
Vitamin C
per 100g
Vitamin C
per 200 Calories
53mg
(59% DV)
41mg
(46% DV)
293mg
(325% DV)
Source: Nutrition Facts for Cooked Kale

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.
Green peas

#10: Snow Peas

Vitamin C
per Cup
Vitamin C
per 100g
Vitamin C
per 200 Calories
38mg
(42% DV)
60mg
(67% DV)
286mg
(317% DV)
Source: Nutrition Facts for Snow Peas

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

Other Vitamin C Rich Foods

FoodServingVitamin C
#1 Litchis1 cup151% DV
(136mg)
#2 Green Chillies1 pepper121% DV
(109mg)
#3 Kohlrabi1 cup93% DV
(84mg)
#4 Parsley1 cup89% DV
(80mg)
#5 Starfruit1 cup41% DV
(37mg)
#6 Garden Cress1 cup38% DV
(35mg)
#7 Jalapeno Peppers1 pepper18% DV
(17mg)
#8 Saffron1 tblsp2% DV
(2mg)

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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