20 Foods That Are High in Vitamin C

Health Line

22-05-2025

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 support:
Additionally, vitamin C is vital for connective tissue, bone, and tooth health. The current Daily Value (DV) for vitamin C is 90 milligrams (mg) for men and 75 mg for women.
Here are 20 foods that are high in vitamin C.
1. Kakadu plums
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 one plum (about 15 g) packs around 350 to 480 mg of vitamin C. It's also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health.
3. Rose hips
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 provides 426 mg of vitamin C, or 473% of the DV.
4. Chili peppers
One green chili pepper (Capsicum annuum) 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.
There's also some older 2017 evidence that consumption of hot red chili peppers may decrease mortality. However, more research is needed to fully understand the health benefits of chili peppers.
5. Guavas
A single guava (Psidium guajava) contains 125 mg of vitamin C, or 138% of the DV. Guava is particularly rich in the antioxidant lycopene.
A small 2022 study suggests that lycopene may have some anticancer benefits and that guava contains fiber which may help with constipation.
6. Sweet yellow peppers
The vitamin C content of sweet or bell peppers (Capsicum annuum) increases as they mature.
One large yellow pepper provides 342 mg of vitamin C, or 380% of the DV, which is more than twice the amount found in a green pepper.
7. Black currants
A half-cup (56 g) of black currants (Ribes nigrum) contains 102 mg of vitamin C, or 113% of the DV.
Black currants get their rich, dark color from anthocyanins, a type of flavonoids, which have antioxidant effects.
8. Cantaloupe
This sweet fruit is packed with not only vitamin A but also vitamin C.
One cup of sliced cantaloupe (Cucumis melo var. cantalupensis) contains 17 mg of vitamin C, which is 19% of the amount recommended for adults daily.
9. Parsley
Two tablespoons (8 g) of fresh parsley (Petroselinum crispum) contain 10 mg of vitamin C, providing 11% of the recommended DV.
Parsley is also a good source of vitamin K and antioxidants.
10. Mustard spinach
One cup of raw chopped mustard spinach (Brassica rapa var. perviridis) provides 195 mg of vitamin C, or 217% of the DV.
Though heat from cooking reduces the vitamin C content of foods, 1 cup of cooked mustard greens still provides 117 mg of vitamin C, or 130% of the DV.
Mustard spinach and other dark, leafy cruciferous vegetables contain other nutrients as well, including:
vitamin A
potassium
calcium
manganese
fiber
folate
11. Kale
Kale (Brassica oleracea var. sabellica) is a cruciferous vegetable. A 100-g portion of raw kale provides 93 mg of vitamin C, or 103% of the DV.
It also supplies large amounts of vitamin K and the carotenoids lutein and zeaxanthin. One cup (118 g) of cooked kale provides 21 mg of vitamin C, or 23% of the DV.
While cooking this vegetable reduces its vitamin C content, a 2020 study found that pressure cooking leafy greens can increase the bioavailability of health-promoting compounds.
12. Kiwis
One medium kiwi (Actinidia deliciosa) packs 56 mg of vitamin C, or 62% of the DV.
2021 research suggests that kiwis can inhibit blood platelets. This effect may help reduce the risk of blood clots and stroke.
Kiwi consumption may also benefit your immune system.
13. Broccoli
Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable. A half-cup of cooked broccoli provides 51 mg of vitamin C, or 57% of the DV.
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.
14. Brussels sprouts
A half-cup of cooked Brussels sprouts (Brassica oleracea var. gemmifera) provides 48 mg of vitamin C, or 41% of the DV.
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.
16. Lychees
One lychee (Litchi chinensis) provides nearly 7 mg of vitamin C, or 7.5% of the DV, while a 1-cup serving provides 151%.
Research shows that lychees contain polyphenol compounds, including:
gallic acid
rutin
epicatechin
chlorogenic acid
caffeic acid
kaempferol
quercetin
luteolin
apigenin
17. American persimmons
Persimmons are an orange fruit resembling tomatoes. There are many varieties of persimmons.
Though the Japanese persimmon (Diospyros kaki) 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.
18. Papayas
One cup (145 g) of papaya (Carica papaya) provides 88 mg of vitamin C, or 98% of the DV.
According to a 2021 review, papaya extracts may treat symptoms of chronic conditions and cancers via their antioxidant properties.
19. Strawberries
One cup of sliced raw strawberries (166 g) provides 97 mg of vitamin C, or 108% of the DV.
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.
20. Oranges
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) provides 83 mg of vitamin C, which is 92% of the DV.
A medium mandarin orange contains 24 mg, or 27% of the DV.
Frequently asked questions
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 USDA, bananas contain 8.7 mg of vitamin C per 100 grams (around the size of a medium banana), making them an adequate source of vitamin C.
The bottom line
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.