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
#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) | 982mg (1091% 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 pomelo
- 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: Snow Peas
| Vitamin C per Cup | Vitamin C per 100g | Vitamin C per 200 Calories |
|---|---|---|
| 38mg (42% DV) | 60mg (67% DV) | 286mg (317% DV) |
#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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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 Orange Juice (Source) | per 8oz cup | 80% DV (72mg) |
| #6 Bitter Melon (Source) | per cup | 45% DV (41mg) |
| #7 Starfruit (Carambola) (Source) | per cup | 41% DV (37mg) |
| #8 Garden Cress (Source) | 1 cup | 38% DV (35mg) |
| #9 Jalapeno Peppers (Source) | 1 pepper | 18% DV (17mg) |
| #10 Saffron (Source) | 1 tbsp | 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.
- Vitamin C and Immune Function Nutrients. 2017 Nov; 9(11): 1211.
- The role of vitamin A and related retinoids in immune function. Nutr Rev. 1998 Jan;56(1 Pt 2):S38-48.
- 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.
- FDA Daily Values Guidelines
- U.S. Agricultural Research Service Food Data Central
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