Food List
High-Vitamin C Foods
Vitamin C supports your immune system, helps your body make collagen, and boosts the absorption of iron from plant foods. It is found mostly in fruit and vegetables. This list ranks foods by vitamin C content so you can hit your daily needs easily.
| Food | Vitamin C | Per 100 g | Per serving |
|---|---|---|---|
| Guava Fruit | 228 mg | 68 kcal P 2.6 · C 14 · F 1 · Fib 5.4 | 55 g (1.9 oz) 37 kcal · P 1.4 1 fruit |
| Bell pepper Vegetables | 128 mg | 31 kcal P 1 · C 6 · F 0.3 · Fib 2.1 | 119 g (4.2 oz) 37 kcal · P 1.2 1 pepper |
| Kale Vegetables | 93 mg | 35 kcal P 2.9 · C 4.4 · F 1.5 · Fib 4.1 | 67 g (2.4 oz) 23 kcal · P 1.9 1 cup |
| Kiwi Fruit | 93 mg | 61 kcal P 1.1 · C 15 · F 0.5 · Fib 3 | 140 g (4.9 oz) 85 kcal · P 1.5 1 2 fruit |
| Broccoli Vegetables | 89 mg | 34 kcal P 2.8 · C 7 · F 0.4 · Fib 2.6 | 91 g (3.2 oz) 31 kcal · P 2.5 1 cup |
| Brussels sprouts Vegetables | 85 mg | 43 kcal P 3.4 · C 9 · F 0.3 · Fib 3.8 | 88 g (3.1 oz) 38 kcal · P 3 1 cup |
| Lychee Fruit | 72 mg | 66 kcal P 0.8 · C 17 · F 0.4 · Fib 1.3 | 100 g (3.5 oz) 66 kcal · P 0.8 1 portion |
| Papaya Fruit | 62 mg | 43 kcal P 0.5 · C 11 · F 0.3 · Fib 1.7 | 145 g (5.1 oz) 62 kcal · P 0.7 1 cup |
| Turnip greens Vegetables | 60 mg | 32 kcal P 1.5 · C 7 · F 0.3 · Fib 3.2 | 55 g (1.9 oz) 18 kcal · P 0.8 1 cup |
| Strawberries Fruit | 59 mg | 32 kcal P 0.7 · C 8 · F 0.3 · Fib 2 | 144 g (5.1 oz) 46 kcal · P 1 1 cup |
| Cabbage (red) Vegetables | 57 mg | 31 kcal P 1.4 · C 7.4 · F 0.2 · Fib 2.1 | 89 g (3.1 oz) 28 kcal · P 1.2 1 cup |
| Orange Fruit | 53 mg | 47 kcal P 0.9 · C 12 · F 0.1 · Fib 2.4 | 131 g (4.6 oz) 62 kcal · P 1.2 1 medium |
| Clementine Fruit | 49 mg | 47 kcal P 0.9 · C 12 · F 0.2 · Fib 1.7 | 74 g (2.6 oz) 35 kcal · P 0.7 1 fruit |
| Cauliflower Vegetables | 48 mg | 25 kcal P 1.9 · C 5 · F 0.3 · Fib 2 | 107 g (3.8 oz) 27 kcal · P 2 1 cup |
| Pineapple Fruit | 48 mg | 50 kcal P 0.5 · C 13 · F 0.1 · Fib 1.4 | 165 g (5.8 oz) 83 kcal · P 0.8 1 cup |
| Goji berries (dried) Fruit | 48 mg | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Pak choi / bok choy Vegetables | 45 mg | 13 kcal P 1.5 · C 2.2 · F 0.2 · Fib 1 | 70 g (2.5 oz) 9 kcal · P 1 1 cup |
| Watercress Vegetables | 43 mg | 11 kcal P 2.3 · C 1.3 · F 0.1 · Fib 0.5 | 34 g (1.2 oz) 4 kcal · P 0.8 1 cup |
| Peas Vegetables | 40 mg | 81 kcal P 5.4 · C 14 · F 0.4 · Fib 5.7 | 145 g (5.1 oz) 117 kcal · P 7.8 1 cup |
| Cabbage Vegetables | 37 mg | 25 kcal P 1.3 · C 6 · F 0.1 · Fib 2.5 | 89 g (3.1 oz) 22 kcal · P 1.2 1 cup |
| Cantaloupe melon Fruit | 37 mg | 34 kcal P 0.8 · C 8 · F 0.2 · Fib 0.9 | 160 g (5.6 oz) 54 kcal · P 1.3 1 cup |
| Mango Fruit | 36 mg | 60 kcal P 0.8 · C 15 · F 0.4 · Fib 1.6 | 165 g (5.8 oz) 99 kcal · P 1.3 1 cup |
| Collard greens Vegetables | 35 mg | 33 kcal P 2.7 · C 6 · F 0.6 · Fib 4 | 36 g (1.3 oz) 12 kcal · P 1 1 cup |
| Garlic Vegetables | 31 mg | 149 kcal P 6.4 · C 33 · F 0.5 · Fib 2.1 | 3 g (0.1 oz) 4 kcal · P 0.2 1 clove |
| Swiss chard Vegetables | 30 mg | 19 kcal P 1.8 · C 3.7 · F 0.2 · Fib 1.6 | 36 g (1.3 oz) 7 kcal · P 0.6 1 cup |
| Spinach Vegetables | 28 mg | 23 kcal P 2.9 · C 3.6 · F 0.4 · Fib 2.2 | 30 g (1.1 oz) 7 kcal · P 0.9 1 cup |
| Raspberries Fruit | 26 mg | 52 kcal P 1.2 · C 12 · F 0.7 · Fib 6.5 | 123 g (4.3 oz) 64 kcal · P 1.5 1 cup |
| Turmeric (fresh) Vegetables | 26 mg | 312 kcal P 9.7 · C 67 · F 3.3 · Fib 22 | 3 g (0.1 oz) 9 kcal · P 0.3 1 tsp |
| Okra Vegetables | 23 mg | 33 kcal P 1.9 · C 7 · F 0.2 · Fib 3.2 | 100 g (3.5 oz) 33 kcal · P 1.9 1 cup |
| Butternut squash Vegetables | 21 mg | 45 kcal P 1 · C 12 · F 0.1 · Fib 2 | 140 g (4.9 oz) 63 kcal · P 1.4 1 cup |
| Blackberries Fruit | 21 mg | 43 kcal P 1.4 · C 10 · F 0.5 · Fib 5.3 | 144 g (5.1 oz) 62 kcal · P 2 1 cup |
| Turnip Vegetables | 21 mg | 28 kcal P 0.9 · C 6.4 · F 0.1 · Fib 1.8 | 130 g (4.6 oz) 36 kcal · P 1.2 1 cup |
| Potato (with skin) Vegetables | 20 mg | 77 kcal P 2 · C 17 · F 0.1 · Fib 2.2 | 173 g (6.1 oz) 133 kcal · P 3.5 1 medium |
Peppers, kiwi, citrus, berries and brassicas like broccoli and Brussels sprouts are among the richest sources. Eating vitamin C alongside plant iron, such as peppers with beans, improves iron absorption.
Frequently asked questions
What foods are highest in vitamin C?
Bell peppers top the list per 100 g, followed by kiwi, broccoli, Brussels sprouts, strawberries and citrus fruits like oranges. A single pepper or kiwi covers a full day of vitamin C for most people.
Does cooking destroy vitamin C?
Some is lost to heat and water, since vitamin C is water-soluble and heat-sensitive. Eating some vegetables and fruit raw, and steaming rather than boiling, helps preserve more of it.
Why pair vitamin C with iron?
Vitamin C significantly improves the absorption of non-haem (plant) iron. Combining the two in a meal, such as lentils with peppers or beans with tomato, helps you get more iron from plant foods.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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