Top 10 Foods Highest in Vitamin C
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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
#1: Guavas
| Vitamin C per Cup | Vitamin C per 100g | Vitamin C per 200 Calories |
|---|---|---|
| 377mg (419% DV) | 228mg (254% DV) | 671mg (746% DV) |
#2: Kiwifruit
| Vitamin C per Cup | Vitamin C per 100g | Vitamin C per 200 Calories |
|---|---|---|
| 167mg (185% DV) | 93mg (103% DV) | 304mg (338% DV) |
#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) |
#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.
#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 pummelo
- 98% DV in 1 grapefruit
- 40% DV in 1 clementine
- 34% DV in 1 lemon
#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.
#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.
#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) |
#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) |
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.
#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) |
See All 200 Foods High in Vitamin C
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Vitamin C Foods by Nutrient Density (Vitamin C per Gram)
| Food | Serving | Vitamin C |
|---|---|---|
| #1 Acerola Cherry (Source) | 100 grams | 1864% DV (1678mg) |
| #2 Dried Herbs (Coriander) (Source) | 100 grams | 630% DV (567mg) |
| #3 Rose Hips (Source) | 100 grams | 473% DV (426mg) |
| #4 Guavas (Source) | 100 grams | 254% DV (228mg) |
| #5 Sweet Yellow Peppers (Source) | 100 grams | 204% DV (184mg) |
| #6 Black Currants (Source) | 100 grams | 201% DV (181mg) |
| #7 Thyme (Source) | 100 grams | 178% DV (160mg) |
| #8 Red Chilies (Source) | 100 grams | 160% DV (144mg) |
| #9 Scotch Kale (Source) | 100 grams | 144% DV (130mg) |
| #10 Kiwifruit (Source) | 100 grams | 103% DV (93mg) |
Other Vitamin C Rich Foods
| Food | Serving | Vitamin C |
|---|---|---|
| #1 Litchis (Lychees) (Source) | per cup | 151% DV (136mg) |
| #2 Green Chillies (Source) | 1 pepper | 121% DV (109mg) |
| #3 Kohlrabi (Source) | 1 cup | 93% DV (84mg) |
| #4 Parsley (Source) | per cup | 89% DV (80mg) |
| #5 Starfruit (Carambola) (Source) | per cup | 41% DV (37mg) |
| #6 Garden Cress (Source) | 1 cup | 38% DV (35mg) |
| #7 Jalapeno Peppers (Source) | 1 pepper | 18% DV (17mg) |
| #8 Saffron (Source) | 1 tblsp | 2% DV (2mg) |
From the Nutrient Ranking Tool
- Foods High in Vitamin C
- Foods Low in Vitamin C
- Vegetables High in Vitamin C
- Fruits High in Vitamin C
- Vegetarian Foods High in Vitamin C
- Nuts High in Vitamin C
- Beans High in Vitamin C
- Dairy High in Vitamin C
- Breakfast Cereals High in Vitamin C
- Fast Foods High in Vitamin C
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Mitochondria, Energy and Cancer: The Relationship with Ascorbic Acid. J Orthomol Med. 2010; 25(1): 29–38.
- Office of Dietary Supplements Fact Sheet: Vitamin C
- 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.
- FDA Daily Values Guidelines
- U.S. Agricultural Research Service Food Data Central
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