What foods are good sources of vitamin C?

Foods high in vitamin C include:
  • bell peppers
  • dark leafy greens
  • kiwi
  • broccoli
  • berries
  • tomatoes
  • peas
  • papayas
  • oranges and other citrus fruits
The current daily value (DV) for vitamin C is 60 mg a day, according to the U.S. Food and Drug Administration (FDA).
Many fruits and vegetables are naturally high in vitamin C, so make sure to include plenty of these in your diet:
  • Peaches, frozen and sweetened (1 cup) 235 mg
  • Red bell pepper, raw (1 medium) 152 mg
  • Broccoli florets, cooked (1 cup) 101 mg
  • Strawberries (1 cup) 97 mg
  • Green bell pepper, raw (1 medium) 96 mg
  • Papaya (1 cup) 86 mg
  • Kiwifruit (1 medium) 70 mg
  • Orange (1 medium) 70 mg
  • Cantaloupe (1 cup) 59 mg
  • Mango (1 medium) 57 mg
  • Brussels sprouts, cooked (4 medium) 52 mg
Deborah Beauvais
Nutrition & Dietetics
High in Vitamin C
Fruits and vegetables that contain 12 mg or more vitamin C per reference amount (20% of the Daily Value per reference amount) qualify to carry the label “high in vitamin C.” The members of this group include:
  • Apricots
  • Beans, Yellow Snap
  • Bell Pepper
  • Blackberries
  • Broccoli
  • Brussels Sprouts
  • Cabbage, Green
  • Cabbage, Pe-Tsai
  • Cabbage, Red
  • Cantaloupe
  • Carambola
  • Cauliflower
  • Cauliflower, Green
  • Collard Greens
  • Chili Pepper, Hot
  • Gooseberries
  • Grapefruit
  • Guavas
  • Kiwifruit
  • Lemon
  • Lime
  • Melon, Honeydew Okra
  • Onion
  • Orange
  • Papaya
  • Pepper, Le Rouge Royale
  • Pineapple
  • Potato
  • Prickly Pears
  • Pummelo
  • Radishes
  • Raspberries
  • Rutabagas
  • Spinach
  • Squash, Summer
  • Strawberries
  • Sweet Potato
  • Tangerines
  • Tomato
  • Watermelon  
That is lots of tasty ways to get this necessary vitamin even it citrus is not your thing.
Doreen Rodo
Nutrition & Dietetics

Vitamin C is found in high levels in many fruits and vegetables such at oranges, kiwi, grapefruit, juices (except apple), sweet potatoes, peppers, snow peas, brussel sprouts, asparagus, plantain, tangerine, tangelo, strawberries, broccoli and cauliflower. However, it is also found in smaller amounts in the following: apple, banana, blackberries, blueberries, papaya, pears, peaches, watermelon, raspberries, green beans, lima beans, potatoes, radishes, romaine, watercress, turnips, tomato, escarole, collard greens, spinach and squash.  

The best food sources are broccoli, cauliflower, peppers, kale, Brussels sprouts, cabbage, citrus fruit, melons, asparagus, avocado, broccoli, Brussels sprouts, cabbage, kale, kohlrabi, mustard greens, peppers, tomato, and watercress.
Vitamin C is found in citrus fruits and juices, kiwifruits, pineapples, broccoli, cantaloupes, strawberries, red bell peppers and tomatoes.

Continue Learning about Vitamin C

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.