Known for its immune-boosting properties, Vitamin C, aka ascorbic acid, helps in the formation of collagen, absorption of iron, wound healing, and the maintenance of cartilage, bones, and teeth.
Vitamin C is an essential vitamin, meaning our bodies can’t produce it on their own, so we must get it through our diet.
Here’s a look at some of the most Vitamin C-rich foods that you can incorporate into your diet to reap its many benefits!
Top 10 Vitamin C-Rich Foods
While supplements are available, obtaining Vitamin C through whole foods is the best approach.
According to the USDA, the 10 foods highest in vitamin C are*:
- Guavas (377 m per 1 cup)
- Sweet yellow peppers, raw (341 mg per 1 large pepper)
- Grapefruit juice (248 mg per 1 cup)
- European black currants (203 mg per 1 cup)
- Kiwifruit (167 mg per 1 cup)
- Sweet red bell peppers, raw (152 mg per 1 medium pepper)
- Lychee (136 mg per 1 cup)
- Orange juice (124 mg per 1 cup)
- Green bell peppers, raw (120 mg pr 1 cup)
- Strawberries (98 mg per 1 cup)
*Some foods are higher in vitamin C, such as Acerola cherries, but we have included the most common vitamin-C-rich foods in this list.
Vitamin C-Rich Foods Quick-Reference List
Fruits and veggies are the best sources of vitamin C. Those with the most vitamin C are citrus fruits, peppers, and cruciferous vegetables.
Here are the top vitamin C-rich foods, ranked according to their vitamin C content:
| Food | Measure | Total Vitamin C (mg) |
| Guavas | 1 cup | 376.7 |
| Raw sweet yellow peppers | 1 large pepper (3-¾” long, 3” dia) | 341.3 |
| European Black Currants | 1 cup | 202.7 |
| Kiwifruit | 1 cup | 166.9 |
| Sweet Red Bell Peppers | 1 medium (approx 2-¾ inch long, 2-½ dia) | 152 |
| Lychee | 1 cup | 135.9 |
| 100% Orange juice | 1 cup | 124 |
| Raw Green Bell Peppers | 1 cup | 119.8 |
| Strawberries | 1 cup | 97.6 |
| Cooked Brussels Sprouts | 1 cup | 96.7 |
| Oranges | 1 cup | 95.8 |
| Pink Grapefruit Juice | 1 cup | 93.9 |
| Papaya | 1 cup | 88.3 |
| Raw broccoli | 1 cup | 81.2 |
| Grapefruit | 1 cup | 79.1 |
| Pineapple | 1 cup | 78.9 |
| Cooked Snow Peas | 1 cup | 76.6 |
| Passion Fruit | 1 cup | 70.8 |
| Cooked Green Cauliflower | ⅕ head | 65.3 |
| Cantaloupe | 1 cup | 65 |
| Mangos | 1 cup | 60.1 |
| Raw Green Peas | 1 cup | 58 |
| Cooked Cabbage | 1 cup | 56.3 |
| Cooked Tomatoes | 1 cup | 54.7 |
| Elderberries | 1 cup | 52.2 |
| Tangerines | 1 cup | 52.1 |
| Raw Red Cabbage | 1 cup | 50.7 |
Top Vitamin C-Rich Foods (by Category)
Here are the top vitamin C-rich foods, by category:
Fruits
- Guava: 376.7 mg per 1 cup
- European black currants: 202.7 mg per 1 cup
- Kiwifruit: 166.9 mg per 1 cup
- Lychee: 135.9 mg per 1 cup
- Orange juice: 124 mg per 1 cup
- Strawberries: 97.6 mg per 1 cup
- Oranges: 95.8 mg per 1 cup
- Pink grapefruit juice: 93.9 mg per 1 cup
- Papaya: 88.3 mg per 1 cup
- Grapefruit: 79.1 mg per 1 cup
- Pineapple: 78.9 mg per 1 cup
- Passionfruit: 70.8 mg per 1 cup
- Cantaloupe: 65 mg per 1 cup
- Mangos: 60.1 mg per 1 cup
- Cooked tomatoes: 54.7 mg per 1 cup
- Elderberries: 52.2 mg per 1 cup
- Tangerines: 52.1 mg per 1 cup
Vegetables
- Sweet yellow bell peppers, raw: 341.3 mg per 1 large pepper (3-¾” long, 3” dia)
- Sweet red bell peppers, raw: 152 mg per 1 medium pepper (approx 2-¾ inch long, 2-½ dia)
- Green bell peppers, raw: 119.8 mg per 1 cup
- Brussels sprouts, cooked: 96.7 mg per 1 cup
- Broccoli, raw: 81.2 mg per 1 cup
- Snow peas, cooked: 76.6 mg per 1 cup
- Green cauliflower, cooked: 65.2 mg per ⅕ head
- Green peas, raw: 58 mg per 1 cup
- Green cabbage, cooked: 56.3 mg per 1 cup
- Red cabbage, raw: 50.7 mg per 1 cup
Other vitamin C rich foods
- Rose hips: 541 mg per 1 cup
- Raw mustard spinach: 195 mg per 1 cup
- Raw taro: 120 mg per 1 cup
- Lemons (without peel): 112.4 mg per 1 cup
- Green chili peppers: 109.1 mg per 1 pepper
- Raw banana peppers: 102.5 mg per 1 cup
- Parsley: 79.8 mg per 1 cup
- Raw bitter melon: 78.1 mg per 1 cup
- Dried coriander: 10.2 mg per 1 tbsp
- Saffron: 1.7 mg per 1 tbsp
- Cayenne pepper: 1.4 mg per 1 tsp
- Fresh thyme: 1.3 mg per 1 tsp
Quick tips to maximize vitamin C intake
Vitamin C is sensitive to heat, light, and air. That means you want to eat foods fresh, raw, and avoid prolonged storage.
- Eat Fresh: Vitamin C degrades over time, so consume fruits and vegetables while they’re fresh.
- Eat Raw: To retain the most vitamin C, consume fruits and vegetables raw or lightly cooked (like steaming).
- Store Properly: Keep fruits and vegetables in a cool, dark place or refrigerate them to preserve their vitamin content.
Vitamin C-rich recipes
- Vitamin C shots
- Mango smoothie
- Strawberry avocado smoothie
- Pineapple coconut juice
- Asian-style pork cabbage wraps
- Apple cider vinegar maple brussels sprouts
- Broccoli apple cider vinegar tahini salad
- How to make elderberry syrup
FAQs
The food with the highest vitamin C content is the Kakadu plum, a native Australian fruit. It contains up to 100 times more vitamin C than an orange!
Kakadu plums, Acerola cherries, and rosehips are the three fruits with the highest vitamin C content. Some more common vitamin C-rich fruits include guava, kiwifruit, strawberries, and black currants.
Several foods contain more vitamin C than an orange. For instance, red bell peppers provide about three times more vitamin C per 100 grams. Kiwi, strawberries, and broccoli are also excellent sources, often surpassing oranges in vitamin C content. Some exotic fruits like acerola cherries and guava are incredibly rich in vitamin C, with acerola cherries offering up to 30 times more than an orange.
Opt for fresh, raw fruits and vegetables since cooking can reduce their vitamin C content. Avoid consuming large amounts of alcohol and caffeine around your meals, as they can inhibit vitamin C absorption.
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