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, snow peas, and kale. The current daily value (% DV) for vitamin C is 60mg.

Below is a list high vitamin C foods, click here for vitamin C foods by nutrient density, and here for an extended list of vitamin C rich foods.

You can also see the uncurated rankings of 200 fruits high in vitamin C, and 200 vegetables high in vitamin C.


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High Vitamin C Foods

Half a guava1 Guavas
  • 628% DV (377mg) vitamin C per cup
  • 1119% DV (671mg) vitamin C per 200 calorie serving
  • 381% DV (228mg) vitamin C per 100 grams
Bell peppers2 Bell Peppers
  • 317% DV (190mg) vitamin C per cup
  • 1373% DV (824mg) vitamin C per 200 calorie serving
  • 213% DV (128mg) vitamin C per 100 grams
Slices of kiwifruit3 Kiwifruit
  • 278% DV (167mg) vitamin C per cup
  • 507% DV (304mg) vitamin C per 200 calorie serving
  • 155% DV (93mg) vitamin C per 100 grams
Strawberries4 Strawberries
  • 163% DV (98mg) vitamin C per cup
  • 613% DV (368mg) vitamin C per 200 calorie serving
  • 98% DV (59mg) vitamin C per 100 grams

Other Berries High in Vitamin C (%DV per cup)

Raspberries (54% DV), Blackberries (50%) and Blueberries (24%).

Slices of orange5 Oranges
  • 160% DV (96mg) vitamin C per cup
  • 377% DV (226mg) vitamin C per 200 calorie serving
  • 89% DV (53mg) vitamin C per 100 grams

Other Citrus Fruit High in Vitamin C (%DV per fruit)

Pummelo (619% DV), Grapefruit (114%), Lemon (74%), Clementine (60%).

Papayas6 Papaya
  • 147% DV (88mg) vitamin C per cup
  • 472% DV (283mg) vitamin C per 200 calorie serving
  • 102% DV (61mg) vitamin C per 100 grams

More Tropical Fruits High in Vitamin C (%DV per cup, chunks or balls)

Mango (100% DV), Pineapple (131%), Cantaloupe Melon (108%), and Honeydew Melon (53%).

Broccoli7 Broccoli
  • 135% DV (81mg) vitamin C per cup
  • 875% DV (525mg) vitamin C per 200 calorie serving
  • 149% DV (89mg) vitamin C per 100 grams
Other Brassica Vegetables High in Vitamin C (%DV per cup): Brussels Sprouts (125% DV), Green Cauliflower (94%), Cauliflower (86%), Red Cabbage (85%), and Cabbage (60%).
See the ranking of 200 vegetables high in vitamin C.

Tomatoes8 Tomato
  • 91% DV (55mg) vitamin C per cup
  • 422% DV (253mg) vitamin C per 200 calorie serving
  • 38% DV (23mg) vitamin C per 100 grams
Green peas9 Snow Peas
  • 63% DV (38mg) vitamin C per cup
  • 476% DV (286mg) vitamin C per 200 calorie serving
  • 100% DV (60mg) vitamin C per 100 grams
Leaves of Kale10 Kale
  • 32% DV (19mg) vitamin C per cup
  • 816% DV (490mg) vitamin C per 200 calorie serving
  • 200% DV (120mg) vitamin C per 100 grams

Other Dark Green Leafy Vegetables High in Vitamin C (%DV per cup, chopped)

Turnip Greens (55% DV), Swiss Chard (18%), and Spinach (14%).

See All 200 Foods High in Vitamin C

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Top 10 Foods Highest in Vitamin C
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Click each heading below for more information from MyFoodData.com

#1 Acerola Cherry2796% DV (1678mg) in 100grams2740% DV (1644mg) 1 cup
#2 Rose Hips710% DV (426mg) in 100grams902% DV (541mg) 1 cup
#3 Guavas381% DV (228mg) in 100grams628% DV (377mg) 1 cup
#4 Sweet Yellow Peppers306% DV (184mg) in 100grams569% DV (341mg) 1 large
#5 Black Currants302% DV (181mg) in 100grams338% DV (203mg) 1 cup
#6 Kiwifruit155% DV (93mg) in 100grams278% DV (167mg) 1 cup
#7 Scotch Kale217% DV (130mg) in 100grams145% DV (87mg) 1 cup
#8 Red Chilies240% DV (144mg) in 100grams108% DV (65mg) 1 pepper
#9 Dried Herbs (Coriander)945% DV (567mg) in 100grams17% DV (10mg) 1 tblsp
#10 Thyme267% DV (160mg) in 100grams2% DV (1mg) 1 tsp

#1 Litchis226% DV (136mg) 1 cup
#2 Green Chillies182% DV (109mg) 1 pepper
#3 Kohlrabi140% DV (84mg) 1 cup
#4 Parsley133% DV (80mg) 1 cup
#5 Starfruit62% DV (37mg) 1 cup
#6 Garden Cress58% DV (35mg) 1 cup
#7 Jalapeno Peppers28% DV (17mg) 1 pepper
#8 Saffron3% DV (2mg) 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
  3. Gokce N, Keaney JF, Jr., Frei B, et al. Long-term ascorbic acid administration reverses endothelial vasomotor dysfunction in patients with coronary artery disease. Circulation. 1999;99(25):3234-3240.
  4. Audera, C (2001). "Mega-dose vitamin C in the treatment of the common cold: a randomised controlled trial". Medical Journal of Australia 389: 175.
  5. Hemila, Harri; Chalker, Elizabeth; Douglas, Bob; Hemila, Harri (2007). "Vitamin C for preventing and treating the common cold". Cochrane database of systematic reviews (Online) (3): CD000980
  6. Fleming DJ, Tucker KL, Jacques PF, Dallal GE, Wilson PW, Wood RJ (December 2002). "Dietary factors associated with the risk of high iron stores in the elderly Framingham Heart Study cohort". The American Journal of Clinical Nutrition 76 (6): 1375?84.
  7. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press, 2000.
  8. Weinstein M, Babyn P, Zlotkin S. An orange a day keeps the doctor away: scurvy in the year 2000. Pediatrics 2001;108:E55.
  9. Hoffman FA. Micronutrient requirements of cancer patients. Cancer. 1985;55 (1 Suppl):295-300.
  10. Deicher R, Horl WH. Vitamin C in chronic kidney disease and hemodialysis patients. Kidney Blood Press Res 2003;26:100-6.