Top 10 Foods Highest in Vitamin C

Written by Daisy Whitbread, MScN

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 guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, snow peas, and kale. The current daily value (% 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.


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High Vitamin C Foods

Half a guava1. Guavas
1 cup (165g)200 calories (294g)100g
628% DV (376.7mg)1119% DV (671.5mg)381% DV (228.3mg)
Bell peppers2. Bell Peppers
1 cup (149g)200 calories (645g)100g
317% DV (190.3mg)1373% DV (823.9mg)213% DV (127.7mg)
Slices of kiwifruit3. Kiwifruit
1 cup (180g)200 calories (328g)100g
278% DV (166.9mg)507% DV (303.9mg)155% DV (92.7mg)
Strawberries4. Strawberries
1 cup (166g)200 calories (625g)100g
163% DV (97.6mg)613% DV (367.5mg)98% DV (58.8mg)

Other Berries High in Vitamin C (%DV per cup)

Raspberries (54%), Blackberries (50%) and Blueberries (24%).

Complete Nutrition Facts.
Slices of orange5. Oranges
1 cup (180g)200 calories (426g)100g
160% DV (95.8mg)377% DV (226.4mg)89% DV (53.2mg)

Other Citrus Fruit High in Vitamin C (%DV per fruit)

Pummelo (619%), Grapefruit (114%), Lemon (74%), Clementine (60%).

Complete Nutrition Facts.
Papayas6. Papaya
1 cup (145g)200 calories (465g)100g
147% DV (88.3mg)472% DV (283.3mg)102% DV (60.9mg)

Other Fruits High in Vitamin C (%DV per cup, chunks or balls)

Mango (100%), Pineapple (131%), Cantaloupe Melon (108%), and Honeydew Melon (53%).

Complete Nutrition Facts.
Broccoli7. Broccoli
1 cup (91g)200 calories (588g)100g
135% DV (81.2mg)875% DV (524.7mg)149% DV (89.2mg)
Other Brassica Vegetables High in Vitamin C (%DV per cup): Brussels Sprouts (125%), Green Cauliflower (94%), Cauliflower (86%), Red Cabbage (85%), and Cabbage (60%).
See more health benefits of Broccoli.

Complete Nutrition Facts.
Tomatoes8. Tomatoes
1 cup (240g)200 calories (1111g)100g
91% DV (54.7mg)422% DV (253.3mg)38% DV (22.8mg)
Green peas9. Snow Peas
1 cup (63g)200 calories (476g)100g
63% DV (37.8mg)476% DV (285.7mg)100% DV (60mg)
Leaves of Kale10. Kale
1 cup (16g)200 calories (408g)100g
32% DV (19.2mg)816% DV (489.8mg)200% DV (120mg)

Other Dark Green Leafy Vegetables High in Vitamin C (%DV per cup, chopped)

Turnip Greens (55%), Swiss Chard (18%), and Spinach (14%).

Complete Nutrition Facts.
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Top 10 Foods Highest in Vitamin C
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Click each heading below for more information from HealthAliciousNess.com

#1 Acerola Cherry2740% DV (1644mg) in 100grams17475% DV (10485mg) in 1 cup (625g)
#2 Rose Hips902% DV (541mg) in 100grams877% DV (525.9mg) in 1 cup (123g)
#3 Guavas628% DV (376.7mg) in 100grams1119% DV (671.5mg) in 1 cup (294g)
#4 Sweet Yellow Peppers569% DV (341.3mg) in 100grams2265% DV (1359.3mg) in 1 large (741g)
#5 Black Currants338% DV (202.7mg) in 100grams958% DV (574.6mg) in 1 cup (317g)
#6 Kiwifruit278% DV (166.9mg) in 100grams507% DV (303.9mg) in 1 cup (328g)
#7 Scotch Kale145% DV (87.1mg) in 100grams1032% DV (619mg) in 1 cup (476g)
#8 Red Chilies108% DV (64.7mg) in 100grams1198% DV (718.5mg) in 1 pepper (500g)
#9 Dried Herbs (Coriander)17% DV (10.2mg) in 100grams677% DV (406.2mg) in 1 tblsp (72g)
#10 Thyme2% DV (1.3mg) in 100grams528% DV (317mg) in 1 tsp (198g)

#1 Litchis226% DV (135.9mg) in 1 cup (190g)361% DV (216.7mg) in 200 calories (303g)
#2 Green Chillies182% DV (109.1mg) in 1 pepper (45g)2021% DV (1212.5mg) in 200 calories (500g)
#3 Kohlrabi140% DV (83.7mg) in 1 cup (135g)765% DV (459.3mg) in 200 calories (741g)
#4 Parsley133% DV (79.8mg) in 1 cup (60g)1231% DV (738.9mg) in 200 calories (556g)
#5 Starfruit62% DV (37.2mg) in 1 cup (108g)370% DV (221.9mg) in 200 calories (645g)
#6 Garden Cress58% DV (34.5mg) in 1 cup (50g)719% DV (431.3mg) in 200 calories (625g)
#7 Jalapeno Peppers28% DV (16.6mg) in 1 pepper (14g)1363% DV (817.9mg) in 200 calories (690g)
#8 Saffron3% DV (1.7mg) in 1 tblsp (2g)87% DV (52.1mg) in 200 calories (65g)

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
  2. Office of Dietary Supplements Fact 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 the treatment of the common cold: a randomised controlled trial". Medical Journal of Australia 389: 175.
  5. Hemila, Harri; Chalker, Elizabeth; Douglas, Bob; Hemila, 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, Horl WH. Vitamin C in chronic kidney disease and hemodialysis patients. Kidney Blood Press Res 2003;26:100-6.