Overview
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and a powerful antioxidant that is essential for the optimal functioning of the body. Beyond its role in enhancing iron absorption, Vitamin C is intricately linked to a robust immune system and optimal brain function.
Its significance extends further, actively contributing to the maintenance of heart and vascular health, the prevention of chronic diseases, and the overall well-being of vital structures, including cartilage, bones, and teeth.
Furthermore, Vitamin C plays a crucial role in maintaining the structure, elasticity, and hydration of the skin. This is primarily achieved by stimulating the synthesis and maintenance of collagen, which stands as the most abundant protein in the body and a major component of your skin.
Our bodies face a challenge—they can’t produce or retain vitamin C on their own. As a result, it’s crucial to make vitamin C a consistent part of our diet. In that regard, fruits and vegetables are regarded as the finest sources of this vital nutrient.
To easily meet your daily vitamin C requirements, explore the wide range of recommended foods later in this article. These not only promise a burst of flavor but also contribute significantly to your overall health and well-being.
The Recommended Dietary Allowance (RDA) for Vitamin C is up to 75 mg for women, 90 mg for men, 85 mg for pregnant women, and 120 mg for mothers.(1)
Without further ado, let's delve into the top 20 foods highest in vitamin C.
1. Kakadu Plums
The Kakadu plum claims the title for the highest vitamin C content among foods, surpassing even oranges. Originating from Australia, this flowering plant yields fruits that boast about 100 times more vitamin C than oranges.
A single kakadu plum has 481 mg of vitamin C, which is equal to 530% of the Daily value (DV), while a 100-gram portion is estimated to have a staggering 5.300 mg.
Despite its incredible nutritional profile, the Kakadu plum remains less familiar, mainly due to its limited availability. If these superfruits prove elusive in your vicinity, fear not—there are still plenty of other delicious fruits waiting to be explored.
2. Acerola Cherries
Moving on to Acerola cherries, these vibrant fruits, quite similar to traditional cherries, emerge as an incredible source of vitamin C. A single cup of red Acerola cherries (98 grams) provides 1.644 mg of vitamin C, which is an astonishing 1.827% of the DV. Even a single 5 gram cherry contains 80 mg, or 89% of the DV.(2)
Beyond its vitamin C richness, this West Indian cherry is thought to include a diverse range of antioxidant compounds. Among them are carotenoids, phenolics, anthocyanins, and flavonoids, which further contribute to its nutritional prowess.(3)
3. Rose Hips
Now, let’s explore the petite yet powerful rose hip—a small, red fruit derived from the rose plant. Versatile in its use, it can be consumed fresh or incorporated into various recipes, from bread to pies and beyond.
Remarkably, rose hips stand out as one of the richest sources of vitamin C. A mere six rose hips provide a substantial 119 mg, covering an impressive 132% of the DV.(4)
Beyond their vitamin C bounty, rose hips are packed with a spectrum of protective and health-promoting compounds. Notably, beta-carotene, lutein, zeaxanthin, and lycopene are believed to play a role in protecting the body against oxidative stress and potentially preventing diseases.(5)
4. Guavas
In addition to their juicy pink flesh and refreshing flavor, guavas are considered a powerhouse of vitamin C. A single guava (55 grams) contains 126 mg of vitamin C, or 140% of the DV.(6)
Guava is more than just a vitamin C powerhouse; it also boasts dietary fiber, copper, and the antioxidant lycopene. Associated with a range of health benefits, guava is known to contribute to improved heart and vascular health. Additionally, there’s evidence suggesting it may play a role in lowering the risk of certain cancers, notably prostate cancer.(7)
Guava is distinguished by its versatility—every part of this wonderful tropical fruit is edible, from the flesh to the seeds and rind. Just be sure to thoroughly rinse the rind to remove any wax before indulging in its wholesome goodness.
5. Bell Peppers
When it comes to vitamin C-rich vegetables, peppers stand out as key contributors. Notably, red peppers outperform their green counterparts by offering approximately 50% more vitamin C. However, both varieties serve as substantial sources of this essential nutrient.
Consider one cup of cooked red pepper, providing 173 mg of vitamin C, which equates to an impressive 192% of the DV. Additionally, red bell peppers also provide a host of additional nutrients, including vitamins A, E, K, and B6.(8)
On the other hand, green peppers hold their own by supplying 100 mg of vitamin C per cooked cup (135 grams), covering 112% of the DV.(9)
6. Broccoli
Often hailed as the king of vegetables, broccoli lives up to its title by not only offering immense benefits, but also presenting itself as a strong contender for meeting your daily vitamin C needs. A mere 1/2 chopped cup (78 grams) contains 51 mg of vitamin C, which is more than half of your daily intake.(10)
What's more, this same serving size covers a significant portion of your daily value for vitamin K, reaching up to 92%. The nutritional perks don’t stop there—with ample amounts of B-complex vitamins, vitamin E, and vitamin A, all packed into a mere 27 calories, broccoli proves to be a nutrient-dense food.(11)
7. Kiwifruit
Embark on a tropical journey with kiwi, a delightful fruit known to be an exceptional source of vitamin C. Within a single medium-sized kiwifruit (61 grams), you’ll uncover a generous 64 mg of vitamin C, which accounts for 71% of the DV.(12)
In addition to being a rich source of vitamin C, kiwi offers an array of other essential nutrients. This includes dietary fiber, vitamin K, vitamin E, and a variety of antioxidants.
Kiwi goes beyond its vibrant flavor, offering not only a refreshing touch to your palate but also making a substantial contribution to your nutritional intake, proving that even a small fruit can deliver a powerful punch of essential nutrients.
8. Oranges
Delve into citrus excellence with the classic oranges, celebrated for their delightful taste and a high vitamin C content. Among citrus counterparts like grapefruit and mandarin, oranges take the lead as the most consumed.
A single large orange delivers a vibrant punch of 98 mg of vitamin C, meeting 109% of your daily needs.(13)
9. Strawberries
Strawberries rightfully earn their status as a vitamin C-rich delight. One cup of halved strawberries (152 grams) contains 89 mg of vitamin C, covering a substantial 99% of the DV. Beyond vitamin C, strawberries are rich in manganese, folic acid, copper, and an array of key nutrients.(14)
The real star, though, is the variety of antioxidant compounds found in strawberries, particularly flavonoids and polyphenols. These chemicals play an important role in promoting human health and preventing disease by neutralizing free radicals and preventing their production.(15)
10. Papaya
Savoring a delicious papaya salad not only pleases your palate but also contributes to your vitamin C intake. In a small serving of this tropical fruit (157 grams), you’ll enjoy a generous 96 mg of vitamin C, which exceeds your overall daily requirement.(16)
Aside from vitamin C, the same serving size presents a feast of nutrients – 50% of the daily value for vitamin A, as well as plentiful amounts of folate, copper, and magnesium. A symphony of flavors and nutrition, papaya proves to be a vibrant addition to your culinary repertoire.
11. Tomatoes
Tomatoes, celebrated globally for their culinary versatility, hold a prominent position as one of the most beloved vegetables. Beyond their flavorful presence, tomatoes appear to be excellent suppliers of vitamin C and a diverse range of essential nutrients.
In a raw medium tomato, you can expect an average of 17 mg of vitamin C, a value that slightly diminishes with cooked tomatoes due to the effects of heat and water. Despite this, the nutritional profile of tomatoes remains strong, contributing to their status as a dietary staple.(17)
What truly sets tomatoes apart is their distinction as the richest source of lycopene—a powerful antioxidant responsible for their bright red hue and a host of health benefits. From salads to sauces, tomatoes not only infuse dishes with flavor but also enrich them with nutritional prowess, making them a must-have ingredient in kitchens around the world.(18)
12. Lemon
Highly renowned for their tart, sour flavor, lemons stand out as a nutritional powerhouse, particularly as a rich source of vitamin C. A single medium-sized lemon (84 grams) provides approximately 45 mg of this essential vitamin, making a significant contribution to your daily intake.(19)
Beyond their vitamin C content, lemons offer a refreshing burst of citrus goodness, making them a versatile addition to both culinary creations and refreshing beverages. Whether squeezed over salads, used in marinades, or enjoyed as a zesty lemonade, lemons not only enhance flavor but also play a valuable role in promoting the nutritional profile of a well-rounded diet.
13. Blackcurrants
Black currants, highly valued for their intense and unique flavor profile, seamlessly blend sweetness, tartness, and a touch of earthiness. In culinary preparations, these small, black berries reveal their versatility by enhancing the taste of jams, desserts, beverages, and savory dishes.
Beyond their exceptional taste, black currants are one of the finest natural sources of vitamin C, delivering a significant portion of this essential nutrient, estimated at 101 mg in a half-cup serving (56 grams).(20)
14. Chili peppers
Chili peppers, despite their modest size, are nutritional powerhouses that come in a variety of colors, with red and green being the most popular.
Primarily used as a condiment due to their captivating pungency, chili peppers have gained widespread appreciation. Notably, green chili peppers outshine their red counterparts in vitamin C content—a single green chili pepper provides 109 mg, whereas a red one offers 65 mg. Both variations, however, serve as remarkable suppliers of this essential vitamin.(21)(22)
The fiery kick of chili peppers is attributed to capsaicin, a compound plentifully present in them. Capsaicin not only provides the signature heat, but also acts as a potent anti-inflammatory agent, contributing to pain reduction, inflammation control, increased metabolism, and fat burning.
15. Sweet Yellow Peppers
Switching from the spicy kick of chili peppers to the mellow sweetness of yellow peppers, vegetables are emerging as dominant sources of vitamin C.
A single large yellow pepper (186 grams) boasts a remarkable 341 mg of vitamin C, exceeding 379% of your daily intake, ranking it among the highest sources of this essential nutrient.(23)
Alongside their vitamin C richness, yellow peppers are also abundant in potassium, copper, and B-complex vitamins, making them a flavorful and nutrient-packed addition to a balanced diet.
16. Mustard Spinach
Exploring vitamin C-rich foods naturally leads us to the vibrant world of leafy green vegetables. These leafy greens, which have a number of health benefits, are also abundant in vitamin C.
Among these verdant powerhouses, mustard spinach stands out as a top choice. Just one cup (150 grams) of fresh, chopped mustard spinach contains an impressive 195 mg of vitamin C, which is equivalent to 217% of the DV. It also contains plenty of calcium, potassium, vitamin A and manganese.(24)
As a dark leafy green with high levels of folate and non-heme iron, mustard spinach is considered a valuable ally in addressing iron- deficiency anemia.
17. Kale
Kale, a versatile cruciferous vegetable, effortlessly boosts the vitamin C content of any meal throughout the day. A mere cup (67 grams) of raw, chopped kale delivers a substantial 81 mg of vitamin C, constituting 89% of the DV—surpassing the vitamin C content found in a single orange.(25)
This nutrient-rich leafy green doesn’t stop there; it’s also high in vitamin K, A, and omega-3 fatty acids, making it a healthy addition to your culinary repertoire.
18. Brussels Sprouts
Often underappreciated but nutritionally powerful, Brussels sprouts are another cruciferous vegetable that deserves a place on your plate. One cup (156 grams) of cooked Brussels sprouts provides 97 mg of vitamin C, which is equivalent to 108% of the daily value.(26)
In addition to their vitamin C content, these little crucifers pack a nutritional punch with significant amounts of vitamin K, vitamin A, folate, and fiber. Roast, sauté, or steam them to unlock their delicious flavor and healthful benefits.
19. Parsley
Parsley, often seen as a garnish, is more than just a decorative herb – it’s a nutrient-packed addition to your meals. One cup (60 grams) of fresh parsley provides a surprising 80 mg of vitamin C.(27)
Beyond its vitamin C content, parsley is rich in vitamin K, vitamin A, and offers a burst of fresh flavor to various dishes. Whether sprinkled on top of a dish or incorporated into salads and sauces, parsley is a vibrant and healthful herb that deserves a pride of place in your culinary menu.
20. Mangoes
The tropical fruit mango is one of the world's most beloved fruits, thanks to its bright yellowish-red hue and distinctly sweet flavor. One cup (165 grams) of diced mango yields a generous 60 mg of vitamin C, covering 67% of your daily value, as well as notable levels of folate, vitamin B6, vitamin A, and copper.(28)
While mangoes contain a naturally high sugar content—up to 45 grams per fruit—potentially impacting blood sugar levels, especially for individuals with diabetes. However, the abundance of fiber and antioxidants in mango may contribute to counterbalance and lessen its overall effect on blood sugar.
