20 Foods That Are High

in Vitamin C
Vitamin C is a water-soluble vitamin that’s found in many foods, particularly
fruits and vegetables.

It’s well known for being a potent antioxidant, as well as having positive
effects on skin health and immune function.

It’s also vital for collagen synthesis, connective tissue, bones, teeth and
your small blood vessels (1Trusted Source, 2).

The human body cannot produce or store vitamin C. Therefore, it’s

essential to consume it regularly in sufficient amounts.

The current daily value (DV) for vitamin C is 90 mg.

Deficiency symptoms include bleeding gums, frequent bruising and

infections, poor wound healing, anemia and scurvy (1Trusted Source, 2).

Here are the top 20 foods that are high in vitamin C.

1. Kakadu Plums
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The Kakadu plum (Terminalia ferdinandiana) is an Australian native

superfood containing 100 times more vitamin C than oranges.

It has the highest known concentration of vitamin C, containing up to 5,300

mg per 100 grams. Just one plum packs 481 mg of vitamin C, which is
530% of the DV (3).

It’s also rich in potassium, vitamin E and the antioxidant lutein, which
may benefit eye health(4Trusted Source, 5Trusted Source).
SUMMARYKakadu plums contain up to 5,300 mg of vitamin C per 100
grams, making it the richest known source of this vitamin. Just one plum
delivers around 530% of the DV.

2. Acerola Cherries
Just one-half cup (49 grams) of red acerola cherries (Malpighia
emarginata) delivers 822 mg of vitamin C, or 913% of the DV (6).

Animal studies using acerola extract have shown that it may have cancer-
fighting properties, help prevent UVB skin damage and even decrease
DNA damage caused by bad diet (7Trusted Source, 8Trusted
Source, 9Trusted Source).

Despite these promising results, no human-based studies on the effects of

acerola cherry consumption exist.

SUMMARYJust one-half cup of acerola cherries delivers 913% of the

recommended DV for vitamin C. The fruit may even have cancer-fighting
properties, although human-based research is lacking.

3. Rose Hips
The rose hip is a small, sweet, tangy fruit from the rose plant. It’s loaded
with vitamin C.

Approximately six rose hips provide 119 mg of vitamin C, or 132% of the

DV (10).

Vitamin C is needed for collagen synthesis, which supports skin integrity as

you age.
Studies have found that vitamin C reduces sun damage to the skin,
lessening wrinkling, dryness and discoloration and improving its overall
appearance. Vitamin C also helps wound healing and inflammatory skin
conditions like dermatitis (11Trusted Source).

SUMMARYRose hips provide 426 mg of vitamin C per 100 grams. Around

six pieces of this fruit deliver 132% of the DV and encourage healthier-
looking skin.

4. Chili Peppers
One green chili pepper contains 109 mg of vitamin C, or 121% of the DV. In
comparison, one red chili pepper delivers 65 mg, or 72% of the DV
(12, 13).

Moreover, chili peppers are rich in capsaicin, the compound that is

responsible for their hot taste. Capsaicin may also reduce pain and
inflammation (14Trusted Source).

There is also evidence that approximately one tablespoon (10 grams) of

red chili powder may help increase fat burning (14Trusted Source).

SUMMARYGreen chili peppers contain 242 mg of vitamin C per 100

grams. Therefore, one green chili pepper delivers 121% of the DV, while
one red chili pepper delivers 72%.

5. Guavas
This pink-fleshed tropical fruit is native to Mexico and South America.

A single guava contains 126 mg of vitamin C, or 140% of the DV. It’s

particularly rich in the antioxidant lycopene (15).
A six-week study involving 45 young, healthy people found that eating 400
grams of peeled guava per day, or around 7 pieces of this fruit, significantly
lowered their blood pressure and total cholesterol levels (16Trusted
Source).

SUMMARYGuavas contain 228 mg of vitamin C per 100 grams. One

guava fruit delivers 140% of the DV for this vitamin.

6. Sweet Yellow Peppers

The vitamin C content of sweet or bell peppers increases as they mature.

Just one-half cup (75 grams) of yellow peppers provides 137 mg of vitamin
C, or 152% of the DV, which is double the amount found in green peppers
(17, 18).

Consuming enough vitamin C is important for your eye health and may help
protect against cataract progression.

A study in over 300 women found that those with higher vitamin C intakes
had a 33% lower risk of cataract progression, compared to those with the
lowest intakes (19Trusted Source).

SUMMARYYellow peppers contain the highest vitamin C concentration of

all sweet peppers with 183 mg per 100 grams. One-half cup of sweet
yellow peppers delivers 152% of the recommended DV.

7. Blackcurrants
One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg
of vitamin C, or 112% of the DV (20).
Antioxidant flavonoids known as anthocyanins give them their rich, dark
color.

Studies have shown that diets high in antioxidants like vitamin C and
anthocyanins may reduce oxidative damage associated with chronic
diseases, including heart disease, cancer and neurodegenerative diseases
(21Trusted Source, 22Trusted Source).

SUMMARYBlackcurrants contain 181 mg of vitamin C per 100 grams. One-

half cup of blackcurrants packs 112% of the DV for vitamin C and may help
reduce chronic inflammation.

8. Thyme
Gram for gram, fresh thyme has three times more vitamin C than oranges
and one of the highest vitamin C concentration of all culinary herbs.

One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is

50% of the DV (23).

Even just sprinkling 1–2 tablespoons (3–6 grams) of fresh thyme over your
meal adds 3.5–7 mg of vitamin C to your diet, which can strengthen your
immunity and help fight infections.

While thyme is a popular remedy for sore throats and respiratory

conditions, it’s also high in vitamin C, which helps improve immune health,
make antibodies, destroy viruses and bacteria and clear infected cells
(24Trusted Source, 25Trusted Source).

SUMMARYThyme contains mopre vitamin C than most culinary herbs with

160 mg per 100 grams. One ounce of fresh thyme provides 50% of the DV
for vitamin C. Thyme and other foods high in vitamin C boost your
immunity.
9. Parsley
Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C,
providing 11% of the recommended DV (26).

Along with other leafy greens, parsley is a significant source of plant-based,

non-heme iron.

Vitamin C increases the absorption of non-heme iron. This helps prevent

and treat iron-deficiency anemia (27Trusted Source, 28Trusted Source).

One two-month study gave people on a vegetarian diet 500 mg of vitamin

C twice a day with their meals. At the end of the study, their iron levels had
increased by 17%, hemoglobin by 8% and ferritin, which is the stored form
of iron, by 12% (29Trusted Source).

SUMMARYParsley contains 133 mg of vitamin C per 100 grams. Sprinkling

two tablespoons of fresh parsley on your meal delivers 11% of the DV for
vitamin C, which helps increase iron absorption.

10. Mustard Spinach

One cup of raw chopped mustard spinach provides 195 mg of vitamin C, or
217% of the DV (30).

Even though heat from cooking lowers the vitamin C content in foods, one
cup of cooked mustard greens still provides 117 mg of vitamin C, or 130%
of the DV (31).

As with many dark, leafy greens, mustard spinach is also high in vitamin A,
potassium, calcium, manganese, fiber and folate.
SUMMARYMustard spinach contains 130 mg of vitamin C per 100 grams.
One cup of this leafy green provides 217% of the DV for vitamin C when
raw, or 130% when cooked.

11. Kale
Kale is a cruciferous vegetable.

One cup of chopped raw kale provides 80 mg of vitamin C, or 89% of the

DV. It also supplies high quantities of vitamin K and the carotenoids lutein
and zeaxanthin (32).

One cup of cooked kale provides 53 mg, or 59% of the DV for vitamin C
(33).

While cooking this vegetable reduces its vitamin C content, one study
found that boiling, frying or steaming leafy greens helps release more of
their antioxidants. These potent antioxidants may help reduce chronic
inflammatory diseases (34Trusted Source).

SUMMARYKale contains 120 mg of vitamin C per 100 grams. One cup of

raw kale delivers 89% of the DV for vitamin C, while a lightly steamed cup
provides 59%.

12. Kiwis
One medium kiwi packs 71 mg of vitamin C, or 79% of the DV (35).

Studies have shown that the vitamin-C-rich kiwifruit may help reduce
oxidative stress, lower cholesterol and improve immunity (1Trusted
Source, 27Trusted Source).
A study in 30 healthy people aged 20–51 found that eating 2–3 kiwis every
day for 28 days reduced blood platelet stickiness by 18% and lowered
triglycerides by 15%. This may reduce the risk of blood clots and stroke
(36Trusted Source).

Another study in 14 men with vitamin C deficiency found that eating two

kiwis daily for four weeks increased white blood cell activity by 20%. Blood
levels of vitamin C normalized after just one week, having increased by
304% (37Trusted Source).

SUMMARYKiwis contain 93 mg of vitamin C per 100 grams. One medium-

sized kiwi provides 79% of the DV for vitamin C, which benefits blood
circulation and immunity.

13. Broccoli
Broccoli is a cruciferous vegetable. One-half cup of cooked broccoli
provides 51 mg of vitamin C, or 57% of the DV (38).

Numerous observational studies have shown a possible association

between eating plenty of vitamin-C-rich cruciferous vegetables and lowered
oxidative stress, improved immunity and a decreased risk of cancer and
heart disease (39Trusted Source, 40Trusted Source).

One randomized study gave 27 young men who were heavy smokers a
250-gram serving of steamed broccoli containing 146 mg of vitamin C
every day. After ten days, their levels of the inflammatory marker C-reactive
protein had decreased by 48% (41Trusted Source).

SUMMARYBroccoli contains 89 mg of vitamin C per 100 grams. One-half

cup of steamed broccoli provides 57% of the DV for vitamin C and may
lower your risk of inflammatory diseases.
14. Brussels Sprouts
One-half cup of cooked Brussels sprouts provides 49 mg, or 54% of the DV
for vitamin C (42).

Like most cruciferous vegetables, Brussels sprouts are also high in fiber,
vitamin K, folate, vitamin A, manganese and potassium.

Both vitamins C and K are important for your bone health. In particular,

vitamin C aids the formation of collagen, which is the fibrous part your
bones.

A large 2018 review found that a high dietary intake of vitamin C was
associated with a 26% reduced risk of hip fractures and a 33% reduced risk
of osteoporosis (43Trusted Source).

SUMMARYBrussels sprouts contain 85 mg of vitamin C per 100 grams.

One-half cup of steamed Brussels sprouts provides 54% of the DV for
vitamin C, which may improve your bone strength and function.

15. Lemons
Lemons were given to sailors during the 1700s to prevent scurvy. One
whole raw lemon, including its peel, provides 83 mg of vitamin C, or 92% of
the DV (44).

The vitamin C in lemon juice also acts as an antioxidant.

When fruits and vegetables are cut, the enzyme polyphenol oxidase is
exposed to oxygen. This triggers oxidation and turns the food brown.
Applying lemon juice to the exposed surfaces acts as a barrier, preventing
the browning process (45Trusted Source).
SUMMARYLemons contain 77 mg of vitamin C per 100 grams, with one
medium lemon delivering 92% of the DV. Vitamin C has potent antioxidant
benefits and can keep your cut fruits and vegetables from turning brown.

16. Lychees
One lychee provides nearly 7 mg of vitamin C, or 7.5% of the DV, while a
one-cup serving provides 151% (46).

Lychees also contain omega-3 and omega-6 fatty acids, which benefit your
brain, heart and blood vessels.

Studies specifically on lychee are unavailable. Nonetheless, this fruit

provides plenty of vitamin C, which is known for its role in collagen
synthesis and blood vessel health (47Trusted Source).

An observational study in 196,000 people found that those with the highest
vitamin C intakes had a 42% reduced risk of stroke. Each extra serving of
fruits or vegetables lowered the risk by an additional 17% (47Trusted
Source).

SUMMARYLychees contain 72 mg of vitamin C per 100 grams. One single

lychee contains an average 7.5% of the DV for vitamin C, while a one-cup
serving provides 151%.

17. American Persimmons

Persimmons are an orange-colored fruit that resembles a tomato. There
are many different varieties.

Though the Japanese persimmon is the most popular, the native American
persimmon (Diospyros virginiana) contains almost nine times more vitamin
C.
One American persimmon contains 16.5 mg of vitamin C, or 18% of the DV
(48).

SUMMARYAmerican persimmons contain 66 mg of vitamin C per 100

grams. One American persimmon packs 18% of the DV for vitamin C.

18. Papayas
One cup (145 grams) of papaya provides 87 mg of vitamin C, or 97% of the
DV (49).

Vitamin C also aids memory and has potent anti-inflammatory effects in

your brain (50Trusted Source).

In one study, 20 people with mild Alzheimer’s were given a concentrated

papaya extract for six months. The results showed decreased inflammation
and a 40% reduction in oxidative stress (51Trusted Source).

SUMMARYPapaya contains 62 mg of vitamin C per 100 grams. One cup of

papaya delivers 87 mg of vitamin C, which may help improve memory.

19. Strawberries
One cup of strawberry halves (152 grams) provides 89 mg of vitamin C, or
99% of the DV (52).

Strawberries contain a diverse and potent mix of vitamin C, manganese,

flavonoids, folate and other beneficial antioxidants.

Studies have shown that due to their high antioxidant content, strawberries
may help prevent cancer, vascular disease, dementia and diabetes
(53Trusted Source).
One study in 27 people with metabolic syndrome found that eating freeze-
dried strawberries daily — the equivalent of 3 cups fresh — reduced heart
disease risk factors (54Trusted Source).

At the end of the eight-week study, their “bad” LDL cholesterol levels had
decreased by 11%, while their levels of the blood vessel inflammation
marker VCAM had decreased by 18% (54Trusted Source).

SUMMARYStrawberries contain 59 mg of vitamin C per 100 grams. One

cup of strawberry halves delivers 89 mg of vitamin C. This nutritious fruit
may help your heart and brain health.

20. Oranges
One medium-sized orange provides 70 mg of vitamin C, which is 78% of
the DV (55).

Widely eaten, oranges make up a significant portion of dietary vitamin C

intake.

Other citrus fruits can also help you meet your vitamin C needs. For
example, half a grapefruit contains 44 mg or 73% of the DV, a mandarin 24
mg or 39% of the DV and the juice of one lime 13 mg or 22% of the DV
(56, 57, 58).

SUMMARYOranges contain 53 mg of vitamin C per 100 grams. One

medium orange delivers 70 mg of vitamin C. Other citrus fruits, such as
grapefruit, mandarins and limes, are also good sources of this vitamin.

The Bottom Line

Vitamin C is vital for your immune system, connective tissue and heart and
blood vessel health, among many other important roles.
Not getting enough of this vitamin can have negative effects on your health.

While citrus fruits may be the most famous source of vitamin C, a wide
variety of fruits and vegetables are rich in this vitamin and may even
exceed the amounts found in citrus fruits.

By eating some of the foods suggested above each day, your needs should
be covered.

A diet rich in vitamin C is an essential step toward good health and disease
prevention.

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Written by Caroline Hill, MHumNutr, BSc on June 5,

https://www.healthline.com/nutrition/vitamin-c-foods#section19