Top 10 Foods Highest in Vitamin C

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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. (1,2)

As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk. (1,3)

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. (4)

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)
Nutrition Facts for Guavas. (Source)
See all fruits high in vitamin C.
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)
Nutrition Facts for Kiwifruit. (Source)
Bell peppers

#3: Bell Peppers

Vitamin C
per Cup		Vitamin C
per 100g		Vitamin C
per 200 Calories
152mg
(169% DV)		128mg
(142% DV)		824mg
(915% DV)
Nutrition Facts for Sweet Red Bell Peppers. (Source)
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)
Nutrition Facts for Strawberries. (Source)

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)
Nutrition Facts for Oranges. (Source)

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)
Nutrition Facts for Papaya. (Source)

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)
Nutrition Facts for Broccoli. (Source)

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)
Nutrition Facts for Cooked Tomatoes. (Source)
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)
Nutrition Facts for Cooked Kale. (Source)

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.

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)
Nutrition Facts for Snow Peas. (Source)

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 Starfruit (Carambola)
(Source)		per cup41% DV
(37mg)
#6 Garden Cress
(Source)		1 cup38% DV
(35mg)
#7 Jalapeno Peppers
(Source)		1 pepper18% DV
(17mg)
#8 Saffron
(Source)		1 tblsp2% DV
(2mg)

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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. FDA Daily Values Guidelines
  5. U.S. Agricultural Research Service Food Data Central

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