Vitamin C (also called ascorbic acid by people much fancier than me) is one of those key vitamins you always hear about. It’s an antioxidant, it helps your body produce collagen, it boosts your immune system, among a much longer list of health benefits.
If you’re trying to add more vitamin C to your diet and not just rely on multivitamins and packets of Emergen-C dissolved in water, then I’ve got you covered. Let’s check in on 17 foods very high in vitamin C!
All measurements courtesy of USDA.
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We all expected lots of fruits on the list, right? But did you expect cooked snow peas?
Well, turns out they’re actually pretty darn rich in vitamin C! And they’re a nice break from all the fruits you’ll otherwise be eating, too.
Serving size: 1 cup
Vitamin C: 76.6 mg
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Alright, now we’re back into fruit territory (don’t worry, there will be some non-fruits on the list). Pineapple is delicious (and actually surprisingly good mixed with Diet Coke – don’t knock it til you try it) – and it’s high in vitamin C as well!
Serving size: 1 cup
Vitamin C: 78.9 mg
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If you’re from the South like me, chances are good you either ate or watched your parents eat quartered grapefruit with sugar sprinkled on top.
This was not a very tasty or filling breakfast! But grapefruit is awesome for packing in vitamin C, so bottoms up!
Serving size: 1 cup
Vitamin C: 79.1 mg
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I generally prefer broccoli raw or roasted – steamed is just too mushy for me. And fortunately, in addition to that satisfying crunch, you also now know that raw broccoli delivers a large dose of vitamin C goodness to keep your body strong!
Serving size: 1 cup
Vitamin C: 81.2 mg
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When I say “papaya” do you immediately dream of a tropical beach vacation? Me too. And hey, while you’re getting that delicious tropical taste, you’re also dosing up on vitamin C, as well as tons of other nutrients and antioxidants. It’s great when food that’s good for you tates great as well.
Serving size: 1 cup
Vitamin C: 88.3 mg
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Is it cheating to have grapefruit twice on this list?
I’m going to say no – because pink grapefruit juice is truly a different way to get grapefruit. (And if you mix it with a bit of sparkling water, you get an incredibly refreshing – yet still very sour! – drink.) Plus, over 90 mg of vitamin C.
Serving size: 1 cup
Vitamin C: 93.9 mg
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Many of your tropical fruits are high in vitamin C – and
Serving size: 1 cup
Vitamin C: 95.8 mg
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If you grew up like me, brussels sprouts were steamed and…not great. But these versatile veggies are actually quite delicious if done right! You can cook them in an air fryer or mix them with maple syrup and apple cider vinegar for a delicious upgrade to your dinner menu.
Serving size: 1 cup
Vitamin C: 96.7 mg
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Tired of tons of tropical fruits and green veggies, but still need to get your vitamin C fix? Why not consider strawberries? They’re surprisingly rich in vitamin C in addition to being a great source of antioxidants. Also, they’re tasty and go in tons of dishes.
Serving size: 1 cup
Vitamin C: 97.6 mg
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Ok, I have to admit – I generally prefer my green bell peppers cooked rather than raw. Granted. However, raw green peppers are surprisingly tasty in a salad, or you can sprinkle some on your burger (they’re a topping option at Five Guys) to add a little extra crunch and a little extra vitamin C to your diet!
(They’re also the first food on this list with over 100 mg of vitamin C per serving.)
Serving size: 1 cup
Vitamin C: 119.8 mg
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I like orange juice better than grapefruit juice, and not just because it’s nostalgic – I think it just tastes better too! Plus – as it turns out – it also gives you about 25% more vitamin C per serving. Win-win-win.
Serving size: 1 cup
Vitamin C: 124 mg
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Lychee is one of those foods that you probably haven’t had a bunch of unless you’re a big fan of Southeast Asian cuisine. I’ve never had the fruit on its own (a colleague swears by them) – but it’s high in vitamin C and potassium, so ask for lychee flavor next time you’re at your local bubble tea shop!
Serving size: 1 cup
Vitamin C: 135.9 mg
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Given that green peppers were on the list, probably no shock that red peppers are too. (And, hey, in a couple of slides you’ll see yellow peppers, too.) Stir-fry ’em all together to get a ton of vitamin C in one meal!
Serving size: 1 medium pepper (about 2-¾ inch long, 2-½ inch diameter)
Vitamin C: 152 mg
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Ok, the technical term is “kiwifruit” – but I don’t know anyone who calls them that. Kiwis taste delicious and are super nutritious. I personally love them in a fruit salad…and not just because they’re high in vitamin C. But they are!
Serving size: 1 cup
Vitamin C: 166.9 mg
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Our top three list starts with European blackcurrants. Chances are good you’ve had black currant jam – it’s not as sweet as your traditional grape or strawberry, and it packs quite the punch when it comes to vitamin C!
Serving size: 1 cup
Vitamin C: 202.7 mg
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As promised, this list of 17 top vitamin C foods contains three peppers: Green peppers, red peppers, and yellow peppers. They would all make an excellent (and very colorful) fajita salad.
Serving size: 1 large pepper (about 3-¾ inch long, 3 inch diameter)
Vitamin C: 341.3 mg
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And that brings us, finally, to #1 on the list: Guavas! Guavas are jam-packed with vitamin C, with almost 5x as much as pineapples (#16 on this list) and more than twice as much as kiwis, in the #4 spot.
Guavas make an excellent fruit salad, and guava juice makes for an excellent and refreshing drink – especially if you’re copying the delicious Starbucks offering.
Serving size: 1 cup
Vitamin C: 376.7 mg
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