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Foods high in vitamin C include guava, hot and sweet peppers, black currants, orange juice, strawberries, papaya, kohlrabi, broccoli, pineapple, oranges and kiwifruit, each supplying about 70% of the Daily Value or more per serving in USDA data. Almost all vitamin C comes from fruits and vegetables, and much of it is lost with heat and long storage, so raw or lightly cooked produce counts most. Below is a USDA chart of vitamin C rich foods, what cooking does to them, how much vitamin C the official reference values call for, and how vitamin C helps you absorb iron from plants.
Peptide Labs does not sell fresh foods. This article is general nutrition information, not medical advice. Two products we carry that add vitamin C are mentioned below with label facts only.
Key Takeaways
- Guava, peppers, black currants, orange juice, strawberries and papaya top the USDA chart per serving.
- A half cup of raw red bell pepper or one medium orange covers most of the Daily Value.
- Vitamin C is destroyed by heat and dissolves in cooking water; steaming or microwaving loses less.
- Vitamin C improves absorption of the non-heme iron in beans, grains and leafy greens.
- Most people in the US get enough vitamin C from food; people who smoke need more, according to NIH.
Foods high in vitamin C: USDA chart
The values below come from the USDA FoodData Central SR Legacy database, converted from the per-100-gram figure to a common serving. The percent Daily Value (%DV) uses the FDA Daily Value for vitamin C of 90 milligrams for adults and children 4 and older. A food with 20% DV or more per serving counts as a high source.
| Food (USDA description, shortened) | Serving | Vitamin C per serving, milligrams | % Daily Value |
|---|---|---|---|
| Guava, raw | 1 fruit (55 g) | 126 | 140% |
| Hot green chili pepper, raw | 1 pepper (45 g) | 109 | 121% |
| Black currants, raw | 1/2 cup (56 g) | 101 | 113% |
| Sweet yellow pepper, raw | 10 strips (52 g) | 95 | 106% |
| Sweet red pepper, raw | 1/2 cup chopped (75 g) | 95 | 106% |
| Orange juice, fresh | 3/4 cup (186 g) | 93 | 103% |
| Strawberries, raw | 1 cup halves (152 g) | 89 | 99% |
| Papaya, raw | 1 cup pieces (145 g) | 88 | 98% |
| Kohlrabi, raw | 1 cup (135 g) | 84 | 93% |
| Broccoli, raw | 1 cup chopped (91 g) | 81 | 90% |
| Acerola (West Indian cherry), raw | 1 fruit (4.8 g) | 81 | 89% |
| Pineapple, raw | 1 cup chunks (165 g) | 79 | 88% |
| Orange, raw | 1 medium (131 g) | 70 | 77% |
| Kiwifruit, green, raw | 1 fruit (69 g) | 64 | 71% |
| Mango, raw | 1 cup pieces (165 g) | 60 | 67% |
| Sweet green pepper, raw | 1/2 cup chopped (75 g) | 60 | 67% |
| Cantaloupe, raw | 1 cup cubes (160 g) | 59 | 65% |
| Cauliflower, raw | 1 cup chopped (107 g) | 52 | 57% |
| Broccoli, boiled | 1/2 cup chopped (78 g) | 51 | 56% |
| Brussels sprouts, boiled | 1/2 cup (78 g) | 48 | 54% |
| Grapefruit, raw | 1/2 medium (128 g) | 44 | 49% |
| Mustard greens, raw | 1 cup chopped (56 g) | 39 | 44% |
| Snow peas, raw | 1 cup whole (63 g) | 38 | 42% |
| Cabbage, raw | 1 cup chopped (89 g) | 33 | 36% |
| Lemon, raw, without peel | 1 fruit (58 g) | 31 | 34% |
| Tomato, raw | 1 large (182 g) | 25 | 28% |
| Sweet potato, baked in skin | 1 medium (114 g) | 22 | 25% |
| Baked potato with skin | 1 medium (173 g) | 17 | 18% |
Acerola stands out on a per-gram basis: USDA lists it at nearly 1,700 milligrams per 100 grams, but one cherry weighs only about 5 grams and the fresh fruit is hard to find in most US stores, which is why it shows up more often as a powder ingredient. Amla, the Indian gooseberry, is also widely described as rich in vitamin C, but USDA has no entry for it; see our amla guide. The NIH Office of Dietary Supplements (ODS) notes that citrus fruits, tomatoes and tomato juice, and potatoes supply much of the vitamin C Americans actually eat, simply because they are eaten so often. Grains contain none naturally, though some breakfast cereals are fortified.
Fruits high in vitamin C
Among fruits high in vitamin C, guava leads per serving, followed by black currants, strawberries, papaya, pineapple, oranges and kiwifruit. Mango, cantaloupe and grapefruit still provide half or more of the Daily Value per serving. A squeeze of lemon adds flavor more than vitamin C, since a whole lemon supplies about a third of the DV; our lemon water guide covers what that drink does and does not provide. Whole fruit also brings fiber that juice lacks; see our list of high fiber foods.
Vegetables high in vitamin C
Peppers are the standout vegetables high in vitamin C. A hot green chili pepper, a few strips of yellow bell pepper or a half cup of chopped red bell pepper each meets or exceeds the Daily Value. Broccoli, kohlrabi, cauliflower, Brussels sprouts, mustard greens, snow peas and cabbage follow. Leafy greens vary: a cup of raw kale gives about a fifth of the DV and a cup of raw spinach far less, because a cup of leaves weighs very little. Potatoes and sweet potatoes contribute modest amounts per serving that add up over a week.
How cooking and storage affect vitamin C
ODS explains that vitamin C dissolves in water and is destroyed by heat, so prolonged storage and cooking both reduce it, and that steaming or microwaving may lessen the losses. The USDA figures per 100 grams show the pattern for vegetables often eaten both ways:
| Vegetable | Raw, milligrams per 100 g | Boiled, milligrams per 100 g |
|---|---|---|
| Broccoli | 89 | 65 |
| Brussels sprouts | 85 | 62 |
| Cauliflower | 48 | 44 |
Practical ways to keep more of it: eat some produce raw, cook vegetables briefly in little water, use the cooking liquid in soups, and choose fresh produce in amounts you will eat within a few days. Frozen fruits and vegetables are a convenient option when fresh ones would sit too long. ODS adds that five varied servings of fruits and vegetables a day can provide more than 200 milligrams of vitamin C, well above the adult reference values.
Vitamin C foods and iron absorption
According to ODS, vitamin C improves absorption of non-heme iron, the form found in plant foods and fortified grains. Pairing vitamin C foods with iron sources is an easy habit: beans with salsa, lentil soup with tomatoes, fortified cereal with strawberries, or tofu stir-fried with peppers and broccoli. Our chart of foods high in iron explains heme and non-heme iron in more detail. Vitamin C is also needed to make collagen, L-carnitine and some neurotransmitters; our collagen peptides guide explains where that fits with collagen products.
How much vitamin C do you need?
The Recommended Dietary Allowances (RDAs) below are official reference values from the Food and Nutrition Board, as listed by ODS. They are population figures, not a personal target.
| Group | RDA, milligrams per day |
|---|---|
| Men 19 and older | 90 |
| Women 19 and older | 75 |
| Pregnancy, 19 and older | 85 |
| Breastfeeding, 19 and older | 120 |
| Teens 14 to 18, boys | 75 |
| Teens 14 to 18, girls | 65 |
| Children 9 to 13 | 45 |
| People who smoke | 35 more than the values above |
Most people in the US get enough vitamin C from food, ODS reports, and scurvy is rare in developed countries because it appears only after many weeks of very low intake. Groups more likely to fall short include people who smoke or breathe secondhand smoke, people who eat a very limited range of foods, and people with severe malabsorption or on long-term kidney dialysis. People eating much less on GLP-1 medicines may also need to plan produce into smaller meals; see our GLP-1 diet guide. If you are worried about your intake or status, talk to your clinician.
Food first, then labels
Too much vitamin C from food alone is not a realistic concern for most people. The Tolerable Upper Intake Level (UL) for adults, 2,000 milligrams a day, counts food and supplements together, and ODS notes that high intakes can cause diarrhea, nausea and abdominal cramps. People with hereditary hemochromatosis should ask their clinician, because chronic high intakes could worsen iron overload. FDA does not require food labels to list vitamin C unless it has been added, so fresh produce rarely shows it while fortified foods and supplements do.
Vitamin C also turns up in products that are not sold as vitamin C supplements. For example, Metamucil Fiber Gummies with Vitamins C, D, B12 list vitamin C as ascorbic acid at 100% DV per three-gummy serving, and Bloom Super Greens Gummies list vitamin C at 100% DV per pack alongside other added vitamins and minerals. Add up every label you use, and check for an independent quality seal with our third-party testing guide.
Frequently Asked Questions
What food has the most vitamin C?
Per serving in USDA data, guava, hot green chili peppers, black currants, sweet yellow and red peppers and orange juice each supply more than the Daily Value. Acerola is the richest per gram.
Do oranges have the most vitamin C?
No. A medium orange supplies about three quarters of the Daily Value, which is good, but guava, peppers, strawberries, papaya and kiwifruit are similar or higher per serving.
Which vegetables are highest in vitamin C?
Hot and sweet peppers lead, followed by broccoli, kohlrabi, cauliflower, Brussels sprouts, mustard greens and snow peas.
Does cooking destroy vitamin C?
It reduces it. Vitamin C is destroyed by heat and leaches into water, so steaming, microwaving or eating produce raw keeps more of it.
Does vitamin C help iron absorption?
Yes for non-heme iron from plants and fortified foods, according to NIH, which is why beans with peppers or tomatoes is a common pairing.
Can you get too much vitamin C from food?
It is very unlikely from food alone. The adult upper limit counts supplements too, and people with hemochromatosis should follow their clinician’s advice.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a vitamin supplement, especially if you take medicines or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Vitamin C Supplement: Benefits, Side Effects and Label Checks, Amla (Indian Gooseberry): Benefits, Research, Forms and Safety, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption.