Top 10 Foods Highest in Vitamin C

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 bell peppers, dark leafy greens, kiwis, broccoli, berries, citrus fruits, tomatoes, peas, and papayas. The current 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.

#1: Peppers (Yellow Bell Peppers)
Vitamin C in 100gPer 10 strips (52g)Per large pepper (186g)
183.5mg (306% DV)95.4mg (159% DV)341.3mg (569% DV)
Other Peppers High in Vitamin C (%DV per large pepper): Sweet Red Peppers (349%), and Sweet Green Peppers (220%). Click to see complete nutrition facts.



#2: Guavas
Vitamin C in 100gPer cup (165g)Per fruit (55g)
228.3mg (381% DV)376.7mg (628% DV)125.6mg (209% DV)
Click to see complete nutrition facts.



#3: Dark Green Leafy Vegetables (Kale)
Vitamin C in 100gPer cup chopped (67g)
120mg (200% DV)80.4mg (134% DV)
Other Dark Green Leafy Vegetables High in Vitamin C (%DV per cup, chopped): Turnip Greens (55%), Swiss Chard (18%), and Spinach (14%). Click to see complete nutrition facts.



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#4: Kiwi (Green)
Vitamin C in 100gPer cup, sliced (180g)Per fruit (69g)
92.7mg (155% DV)166.9mg (278% DV)64mg (107% DV)
Gold Kiwi are also High in Vitamin C (%DV per fruit): (151%). Click to see complete nutrition facts.



#5: Broccoli
Vitamin C in 100gPer cup chopped (92g)
89.2mg (149% DV)81.2mg (135% DV)
Other Brassica Vegetables High in Vitamin C (%DV per cup): Brussels Sprouts (125%), Green Cauliflower (94%), Cauliflower (86%), Red Cabbage (85%), and Cabbage (60%). Click to see complete nutrition facts.



#6: Berries (Strawberries)
Vitamin C in 100gPer cup sliced (166g)1 large strawberry (18g)
58.8mg (98% DV)97.6mg (163% DV)10.6mg (18% DV)
Other Berries High in Vitamin C (%DV per cup): Raspberries (54%), Blackberries (50%) and Blueberries (24%). Click to see complete nutrition facts.



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#7: Citrus Fruits (Oranges)
Vitamin C in 100gPer cup, sections (180g)Per orange (131g)
53.2mg (89% DV)95.8mg (160% DV)69.7mg (116% DV)
Other Citrus Fruit High in Vitamin C (%DV per fruit): 1/4 Pomelo (155%), Lemon (74%), Clementine (60%), and 1/2 Grapefruit (57%). Click to see complete nutrition facts.



#8: Tomatoes (Cooked)
Vitamin C in 100gPer cup (240g)Per 2 tomatoes (246g)
22.8mg (38% DV)54.7mg (91% DV)56.1mg (93% DV)
2 medium tomatoes contain just 44 calories and 0.3 grams of fat. Click to see complete nutrition facts.



#9: Peas (Mange Tout)
Vitamin C in 100gPer cup (63g)Per 10 pods (34g)
60mg (100% DV)37.8mg (63% DV)20.4mg (34% DV)
Other Peas High in Vitamin C (%DV per cup): Green Peas (97%), and Frozen Peas cooked (59%). Click to see complete nutrition facts.



#10: Papaya
Vitamin C in 100gPer cup pieces (145g)1 small papaya (157g)
60.9mg (102% DV)88.3mg (147% DV)95.6mg (159% DV)
Other Fruits High in Vitamin C (%DV per cup, chunks or balls): Mango (100%), Pineapple (131%), Cantaloupe Melon (108%), and Honeydew Melon (53%). Click to see complete nutrition facts.






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Click each heading for more info...

Top 10 High Vitamin C Foods by Nutrient Density (Vitamin C per Gram)
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Other Vitamin C Rich Foods
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▼ Health Benefits of Vitamin C
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▼ People at Risk of a Vitamin C Deficiency
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▼ Recipes High in Vitamin C
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▼ Comments
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▼ References
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