Food sources high in vitamin C — a key vitamin for your health — include citrus fruits, certain types of cherries and peppers, and fresh parsley.
Vitamin C is a water-soluble vitamin that’s found in many foods, particularly fruits and vegetables. It functions as an antioxidant in your body and may help
Additionally, vitamin C is
Here are 20 foods that are high in vitamin C.
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 of any food, containing up to 2,907 mg per 100 grams (g).
Just 1/2 cup (49 g) of red acerola cherries (Malpighia emarginata)
Acerola cherries’ high vitamin C content provides antioxidant and anti-inflammatory properties.
Cherries are also a rich source of polyphenols, a type of micronutrient found in plants. Polyphenols can:
- protect your body from oxidative stress
- reduce inflammation
- promote cardiovascular health
The rose hip (Rosa canina L.) is a small, sweet, tangy fruit from the rose plant. And it’s loaded with vitamin C.
Just 100 g of rose hips
One green chili pepper (Capsicum annuum)
There’s also
A single guava (Psidium guajava)
A small 2022 study suggests that lycopene may have some anticancer benefits and that guava contains fiber which may help with constipation.
The vitamin C content of sweet or bell peppers (Capsicum annuum) increases as they mature.
One large yellow pepper
A half-cup (56 g) of black currants (Ribes nigrum)
Black currants get their rich, dark color from anthocyanins, a type of flavonoids, which have antioxidant effects.
Studies have shown that diets high in antioxidants such as vitamin C and anthocyanins may reduce oxidative damage associated with chronic diseases such as heart disease, cancer, and neurodegenerative diseases.
One cup of sliced cantaloupe (Cucumis melo var. cantalupensis)
Two tablespoons (8 g) of fresh parsley (Petroselinum crispum)
One cup of raw chopped mustard spinach (Brassica rapa var. perviridis)
Though heat from cooking reduces the vitamin C content of foods, 1 cup of cooked mustard greens still
Mustard spinach and other dark, leafy cruciferous vegetables contain other nutrients as well, including:
Kale (Brassica oleracea var. sabellica) is a cruciferous vegetable. A 100-g portion of raw kale
It also supplies large amounts of vitamin K and the carotenoids lutein and zeaxanthin. One cup (118 g) of cooked kale
While cooking this vegetable reduces its vitamin C content, a
One medium kiwi (Actinidia deliciosa)
Kiwi consumption may also benefit your immune system.
Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable. A half-cup of cooked broccoli
A 2022 review suggests that eating plenty of cruciferous vegetables rich in vitamin C may be associated with a decreased risk of cancer. However, the authors note that 68% of the evidence they looked at was of low quality, indicating that more research needs to be done on this.
A half-cup of cooked Brussels sprouts (Brassica oleracea var. gemmifera)
Like most other cruciferous vegetables, Brussels sprouts are high in many vitamins, including vitamin K and vitamin A.
Vitamins C and K are both important for bone health. In particular, vitamin C aids in the formation of collagen, which is the fibrous part of your bones.
A 2020 review suggests vitamin C could have a role to play in the prevention and treatment of osteoporosis, though more research needs to be done.
One whole raw lemon (Citrus limon)
The vitamin C in lemon juice also acts as an antioxidant, which is evident in its ability to prevent other fruits and foods from browning.
One lychee (Litchi chinensis)
- gallic acid
- rutin
- epicatechin
- chlorogenic acid
- caffeic acid
- kaempferol
- quercetin
- luteolin
- apigenin
Persimmons are an orange fruit resembling tomatoes. There are many varieties of persimmons.
Though the
One American persimmon
One cup (145 g) of papaya (Carica papaya)
According to a
One cup of sliced raw strawberries (166 g)
Strawberries (Fragaria x ananassa) contain a diverse and potent mix of:
- vitamin C
- manganese
- flavonoids
- folate
- other beneficial antioxidants
One study suggests that 26 g of freeze-dried strawberries may support brain function, lower systolic blood pressure, and increase antioxidant capacity.
Like other citrus fruits, oranges are high in vitamin C. Widely eaten, oranges make up a significant portion of dietary vitamin C intake.
One medium orange (Citrus sinensis)
A medium mandarin orange
Which food is highest in vitamin C?
The Kakadu plum contains up to 2,907 mg of vitamin C per 100 g. This makes it the richest known source of vitamin C. Just one plum delivers around 484% of the DV.
What is an excellent source of vitamin C?
Red acerola cherries (Malpighia emarginata) contain 825 mg of vitamin C, or 916% of the DV, in just 1/2 cup (49 g).
What are 10 foods that are good sources of vitamin C?
Ten foods high in vitamin C include:
- Kakadu plums
- acerola cherries
- rose hips
- chili peppers
- guavas
- sweet yellow peppers
- black currants
- cantaloupe
- parsley
- mustard spinach
Are bananas high in vitamin C?
According to the
Vitamin C is vital for the health of the immune system, connective tissue, heart, and blood vessels, and for many other important body functions.
While citrus fruits may be the most well-known source of vitamin C, a wide variety of other fruits and vegetables are rich in this vitamin. Some may even contain more vitamin C than citrus fruits.
Eating some of the foods suggested above each day should cover your vitamin C needs. A diet rich in vitamin C is an essential step toward positive health benefits and disease prevention.
