Foods high in vitamin C
Per serving, the foods highest in vitamin C are red bell pepper, guava, strawberries, papaya and broccoli. 1 cup of chopped red bell pepper (190 mg, 211% DV) tops the list. The Daily Value is 90 mg.
Ranked per serving
Vitamin C in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Vitamin C | % DV | Calories |
|---|---|---|---|
| Red bell pepper1 cup of chopped red bell pepper (149 g) | 190 mg | 211% | 39 |
| Guava1 guava (55 g) | 126 mg | 140% | 37 |
| Strawberries1 cup of sliced strawberries (166 g) | 98 mg | 108% | 53 |
| Papaya1 cup of papaya pieces (145 g) | 88 mg | 98% | 62 |
| Broccoli1 cup of chopped broccoli (91 g) | 81 mg | 90% | 31 |
| Pineapple1 cup of pineapple chunks (165 g) | 79 mg | 88% | 83 |
| Orange1 medium orange (131 g) | 70 mg | 77% | 62 |
| Kiwi1 kiwi (69 g) | 64 mg | 71% | 42 |
| Mango1 cup of mango pieces (165 g) | 60 mg | 67% | 99 |
| Brussels sprouts1/2 cup of cooked Brussels sprouts (78 g) | 48 mg | 54% | 28 |
| Bok choy1 cup of cooked bok choy (170 g) | 44 mg | 49% | 20 |
| Cabbage1 cup of chopped raw cabbage (89 g) | 33 mg | 36% | 22 |
| Raspberries1 cup of raspberries (123 g) | 32 mg | 36% | 64 |
| Blackberries1 cup of blackberries (144 g) | 30 mg | 34% | 62 |
| Sweet potato1 medium baked sweet potato (114 g) | 22 mg | 25% | 103 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults. Heat breaks down vitamin C, so raw or lightly cooked fruit and vegetables keep the most. (NIH Office of Dietary Supplements)
Most per calorie
Vitamin C per 100 calories, for when you want the nutrient without many calories.
- 491 mg Red bell pepper
- 336 mg Guava
- 262 mg Broccoli
- 217 mg Bok choy
- 184 mg Strawberries
Questions
Which food has the most vitamin C per serving?
Of the everyday foods on this list, red bell pepper: 1 cup of chopped red bell pepper (190 mg, 211% DV). Next are guava (140% DV) and strawberries (108% DV).
How much vitamin C do you need a day?
The Daily Value on US food labels is 90 mg of vitamin C for adults. Your own need depends on your age, sex and whether you are pregnant.
What are good plant sources of vitamin C?
1 cup of chopped red bell pepper (190 mg, 211% DV), 1 guava (126 mg, 140% DV) and 1 cup of sliced strawberries (98 mg, 108% DV).
How do you get enough vitamin C in a day?
One serving is enough: 1 cup of chopped red bell pepper has 211% of the Daily Value.
Is there anything else to know about vitamin C?
Heat breaks down vitamin C, so raw or lightly cooked fruit and vegetables keep the most.
More lists
See how much vitamin C you actually get
Snap, say or type what you eat. Alma tracks 25+ nutrients behind it.