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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. 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.



#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.



#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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Top 10 High Vitamin C Foods by Nutrient Density (Vitamin C per Gram)
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#1: Acerola Cherries 1677.6mg (2796% DV) per 100 grams83.9mg (140% DV) per cherry (5 grams)Click to see complete nutrition facts for Acerola Cherries
#2: Dried Herbs & Spices (Coriander) 566.7mg (945% DV) per 100 grams5.7mg (9% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Dried Herbs & Spices
#3: Rose Hips 426mg (710% DV) per 100 grams541mg (902% DV) per cup (127 grams)Click to see complete nutrition facts for Rose Hips
#4: Guavas 228.3mg (381% DV) per 100 grams125.6mg (209% DV) per guava (55 grams)Click to see complete nutrition facts for Guavas
#5: Sweet Yellow Peppers 183.5mg (306% DV) per 100 grams341.3mg (569% DV) per large pepper (186 grams)Click to see complete nutrition facts for Sweet Yellow Peppers
#6: Blackcurrants 181mg (302% DV) per 100 grams202.7mg (338% DV) per cup (112 grams)Click to see complete nutrition facts for Blackcurrants
#7: Fresh Herbs (Thyme) 160.1mg (267% DV) per 100 grams1.6mg (3% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Fresh Herbs
#8: Red Chili 143.7mg (240% DV) per 100 grams64.7mg (108% DV) per pepper (45 grams)Click to see complete nutrition facts for Red Chili
#9: Scotch Kale 130mg (217% DV) per 100 grams87.1mg (145% DV) per cup, chopped (67 grams)Click to see complete nutrition facts for Scotch Kale
#10: Gold Kiwi Fruit 105.4mg (176% DV) per 100 grams90.6mg (151% DV) per kiwi (86 grams)Click to see complete nutrition facts for Gold Kiwi Fruit


Other Vitamin C Rich Foods
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Fortified Cereals*210mg (350% DV) per 100 gram serving168mg (280% DV) in an average bowl (2 cups) (80 grams)84mg (140% DV) per cup (40 grams)Click to see complete nutrition facts for Fortified Cereals
Green Chilies 242.5mg (404% DV) per 100 gram serving 181.9mg (303% DV) per 1/2 cup, chopped (75 grams) 109.1mg (182% DV) per pepper (45 grams) Click to see complete nutrition facts for Green Chilies
Jalapeno Peppers 118.6mg (198% DV) per 100 gram serving 106.7mg (178% DV) per cup, sliced (90 grams) 16.6mg (28% DV) per pepper (14 grams) Click to see complete nutrition facts for Jalapeno Peppers
Litchis 71.5mg (119% DV) per 100 gram serving 135.9mg (226% DV) per cup (190 grams) 7.2mg (12% DV) per litchi (10 grams) Click to see complete nutrition facts for Litchis
Garden Cress 69.0mg (115% DV) per 100 gram serving 34.5mg (58% DV) per cup (50 grams) 0.7mg (1% DV) per sprig (1 gram) Click to see complete nutrition facts for Garden Cress
Kohlrabi 62.0mg (103% DV) per 100 gram serving 83.7mg (140% DV) per cup (135 grams) 9.9mg (17% DV) per slice (16 grams) Click to see complete nutrition facts for Kohlrabi
Watercress 43.0mg (72% DV) per 100 gram serving 14.6mg (24% DV) per cup (34 grams) 10.8mg (18% DV) per 10 sprigs (25 grams) Click to see complete nutrition facts for Watercress
Wasabi Root 41.9mg (70% DV) per 100 gram serving 54.5mg (91% DV) per cup, sliced (130 grams) 70.8mg (118% DV) per root (169 grams) Click to see complete nutrition facts for Wasabi Root
Star Fruit (Carambola) 34.4mg (57% DV) per 100 gram serving 37.2mg (62% DV) per cup, sliced (108 grams) 31.3mg (52% DV) per fruit (91 grams) Click to see complete nutrition facts for Star Fruit
Drumstick Pods 141.0mg (235% DV) per 100 gram serving 15.5mg (26% DV) per pod (11 grams) Click to see complete nutrition facts for Drumstick Pods
Mustard Greens 70.0mg (117% DV) per 100 gram serving 39.2mg (65% DV) per cup, chopped (56 grams) Click to see complete nutrition facts for Mustard Greens
Persimmons (Sharon Fruit) 66.0mg (110% DV) per 100 gram serving 16.5mg (28% DV) per fruit (25 grams) Click to see complete nutrition facts for Persimmons
Kumquats 43.9mg (73% DV) per 100 gram serving 8.3mg (14% DV) per fruit (19 grams) Click to see complete nutrition facts for Kumquats
Bean Sprouts (Kidney) 38.7mg (65% DV) per 100 gram serving 71.2mg (119% DV) per cup (184 grams) Click to see complete nutrition facts for Bean Sprouts
Elderberries 36.0mg (60% DV) per 100 gram serving 52.2mg (87% DV) per cup (145 grams) Click to see complete nutrition facts for Elderberries
Sun-Dried Tomatoes102mg (170% DV) per 100 gram serving112mg (187% DV) per cup (110 grams)3mg (5% DV) per piece (3 grams)Click to see complete nutrition facts for Oil Packed Sun-Dried Tomatoes
Banana Peppers83mg (138% DV) per 100 gram serving103mg (171% DV) per cup (124 grams)38mg (63% DV) per pepper (46 grams)Click to see complete nutrition facts for Raw Banana Peppers
Chives58mg (97% DV) per 100 gram serving2mg (3% DV) per tablespoon (3 grams)0.5mg (1% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Fresh Chives
Chicory 24.0mg (40% DV) per 100 gram serving 7.0mg (12% DV) per cup, chopped (29 grams) Click to see complete nutrition facts for Chicory
Coriander (Dry)567mg (945% DV) per 100 gram serving11mg (19% DV) per tablespoon (2 grams)6mg (9% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Dried Coriander
Cloves (Ground)81mg (135% DV) per 100 gram serving6mg (9% DV) per tablespoon (7 grams)2mg (3% DV) per teaspoon (2 grams)Click to see complete nutrition facts for Ground Cloves
Saffron81mg (135% DV) per 100 gram serving2mg (3% DV) per tablespoon (2 grams)1mg (1% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Saffron
Red Pepper (Cayenne)76mg (127% DV) per 100 gram serving4mg (6% DV) per tablespoon (5 grams)2mg (3% DV) per teaspoon (2 grams)Click to see complete nutrition facts for Red Pepper (Cayenne)
Chili Powder64mg (107% DV) per 100 gram serving5mg (9% DV) per tablespoon (8 grams)2mg (3% DV) per teaspoon (3 grams)Click to see complete nutrition facts for Chili Powder
Basil (Dried)61mg (102% DV) per 100 gram serving1.2mg (2% DV) per tablespoon (2 grams)0.6mg (1% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Dried Basil
Rosemary(Dried)61mg (102% DV) per 100 gram serving2mg (3% DV) per tablespoon (3 grams)0.6mg (1% DV) per teaspoon (1 gram)Click to see complete nutrition facts for Dried Rosemary
For more foods high in Vitamin C use the nutrient ranking tool.
*Amount of vitamin C may vary greatly between products. Be sure to check nutrition labels for the exact amount of vitamin C from each individual product.


▼ Health Benefits of Vitamin C
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  • Alleviation of Cardiovascular Disease and High Blood Pressure - Several studies support that consuming at least 500mg a day of vitamin C can increase the amount blood vessels relax, or dilate, in a process known as vasodilation. This process is thought to help lower blood pressure, reducing risk of heart attack and other cardiovascular diseases.3
  • Increased Immune Function (*Controversial) - Vitamin C has a reputation for boosting immune function and possibly preventing incidence of the common cold. Repeated studies have show this is not true for the general population,4,5 and the effect of vitamin C reducing the incidence of cold is mostly seen in those with a vitamin C deficiency, and in athletes under intense physical strain.4
  • Increased Iron Absorption - Vitamin C increases iron absorption, however, this should be noted with care, as too much vitamin C can lead to iron toxicity in certain individuals.6

▼ People at Risk of a Vitamin C Deficiency
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  • Smokers and Passive Smokers - Studies show that smokers have lower levels of vitamin C in their blood than non-smokers, and this is thought to be due to increased oxidative stress. Similarly, those regularly exposed to passive smoke have lower levels of vitamin C in their blood. People in these groups are advised to consume more vitamin C, up to 35mg (50%) more than non-smokers.7
  • Infants given boiled or evaporated milk - Boiling or evaporating milk destroys any vitamin C it provides leaving infants deficient.8 However, most infant formulas come already fortified with vitamin C, check nutrition facts of a specific product to be sure.
  • People without varied diets - Vitamin C is found mainly in fresh fruits and vegetables. People who do not eat these foods or who do not vary their diet greatly are at risk of vitamin C deficiency.
  • People with malabsorption or chronic diseases - People with malabsorption diseases, like cachexia, are at increased risk of vitamin C deficiency. Other high risk groups include those with cancer, end-stage renal disease (kidney failure), or chronic hemodialysis.9,10

▼ Recipes High in Vitamin C
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▼ References
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  1. USDA National Nutrient Database for Standard Reference, Release 20.
  2. Office of Dietary Suppliments Face 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 treatment of the common cold: a randomised controlled trial". Medical Journal of Australia 389: 175.
  5. Hemilä, Harri; Chalker, Elizabeth; Douglas, Bob; Hemilä, 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, Hörl WH. Vitamin C in chronic kidney disease and hemodialysis patients. Kidney Blood Press Res 2003;26:100-6.