Foods high in vitamin C (per serving)

100 whole foods ranked by vitamin C per common serving, from USDA FoodData Central. Peppers, sweet leads with 258 mg per 1 pepper, large (3-3/4" long, 3" dia) (287% of the Daily Value), followed by Brussels sprouts, raw (126 mg) and Guavas, common (126 mg).

Vitamin C is an antioxidant needed to make collagen and to absorb plant iron. The Daily Value is 90 mg. Peppers, citrus, berries, kiwifruit and cruciferous vegetables are the richest sources; cooking in water reduces it.

Top 10 at a glance

Top 10 foods highest in vitamin C

Peppers, sweet (yellow, raw)1 pepper, large (3-3/4" long, 3" dia) (186 g) · 50 kcal258 mg287% DV
Brussels sprouts, raw1 cup (88 g) · 38 kcal126 mg140% DV
Guavas, common (raw)1 fruit, without refuse (55 g) · 37 kcal126 mg140% DV
Mangos, raw1 fruit without refuse (336 g) · 202 kcal122 mg136% DV
Broccoli, cooked (boiled, drained, without salt)1 stalk, medium (7-1/2" - 8" long) (180 g) · 63 kcal117 mg130% DV
Peppers, jalapeno (raw)1 cup, sliced (90 g) · 26 kcal107 mg119% DV
Broccoli, stalks (raw)1 stalk (114 g) · 32 kcal106 mg118% DV
Pepper, banana (raw)1 cup (124 g) · 33 kcal103 mg114% DV
Pineapple, raw (all varieties)1 cup, chunks (165 g) · 82 kcal96.7 mg108% DV
Papayas, raw1 fruit, small (157 g) · 68 kcal95.6 mg106% DV

All 100 foods ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 90 mg.

#	Food	Group	Serving	Vitamin C (mg)	% Daily Value	Per 100 g	kcal
1	Peppers, sweet (yellow, raw)	Vegetables	1 pepper, large (3-3/4" long, 3" dia) (186 g)	258	287%	139	50
2	Brussels sprouts, raw	Vegetables	1 cup (88 g)	126	140%	143	38
3	Guavas, common (raw)	Fruits	1 fruit, without refuse (55 g)	126	140%	228	37
4	Mangos, raw	Fruits	1 fruit without refuse (336 g)	122	136%	36.4	202
5	Broccoli, cooked (boiled, drained, without salt)	Vegetables	1 stalk, medium (7-1/2" - 8" long) (180 g)	117	130%	64.9	63
6	Peppers, jalapeno (raw)	Vegetables	1 cup, sliced (90 g)	107	119%	119	26
7	Broccoli, stalks (raw)	Vegetables	1 stalk (114 g)	106	118%	93.2	32
8	Pepper, banana (raw)	Vegetables	1 cup (124 g)	103	114%	82.7	33
9	Pineapple, raw (all varieties)	Fruits	1 cup, chunks (165 g)	96.7	108%	58.6	82
10	Papayas, raw	Fruits	1 fruit, small (157 g)	95.6	106%	60.9	68
11	Strawberries, frozen (unsweetened)	Fruits	1 cup, thawed (221 g)	91.1	101%	41.2	77
12	Oranges, raw (navels)	Fruits	1 fruit (2-7/8" dia) (140 g)	82.7	92%	59.1	69
13	Parsley, fresh	Vegetables	1 cup chopped (60 g)	79.8	89%	133	22
14	Peas, edible-podded (boiled, drained, without salt)	Vegetables	1 cup (160 g)	76.6	85%	47.9	67
15	Cauliflower, raw	Vegetables	1 cup chopped (1/2" pieces) (107 g)	71.8	80%	67.1	27
16	Broccoli, flower clusters (raw)	Vegetables	1 cup flowerets (71 g)	66.2	74%	93.2	20
17	Pigeonpeas, immature seeds (raw)	Vegetables	1 cup (154 g)	60.1	67%	39	209
18	Peas, green (raw)	Vegetables	1 cup (145 g)	58	64%	40	117
19	Cauliflower, green (raw)	Vegetables	1 cup (64 g)	56.4	63%	88.1	20
20	Sugar-apples, (sweetsop) (raw)	Fruits	1 fruit (2-7/8" dia) (155 g)	56.3	62%	36.3	146
21	Tomatoes, red (ripe, cooked)	Vegetables	1 cup (240 g)	54.7	61%	22.8	43
22	Avocados, raw (Florida)	Fruits	1 fruit without skin and seeds (304 g)	52.9	59%	17.4	365
23	Kiwifruit, green (raw)	Fruits	1 fruit (2" dia) (69 g)	51.5	57%	74.7	42
24	Cabbage, red (raw)	Vegetables	1 cup, chopped (89 g)	48	53%	53.9	28
25	Peppers, serrano (raw)	Vegetables	1 cup, chopped (105 g)	47.1	52%	44.9	34
26	Grapefruit, raw (pink and red, California and Arizona)	Fruits	0.5 fruit (3-3/4" dia) (123 g)	46.9	52%	38.1	46
27	Currants, red and white (raw)	Fruits	1 cup (112 g)	45.9	51%	41	63
28	Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt)	Vegetables	1 cup, shredded (170 g)	44.2	49%	26	20
29	Asparagus, frozen (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	43.9	49%	24.4	32
30	Garlic, raw	Vegetables	1 cup (136 g)	42.4	47%	31.2	203
31	Tomatoes, green (raw)	Vegetables	1 cup (180 g)	42.1	47%	23.4	41
32	Sweet potato, cooked (boiled, without skin)	Vegetables	1 cup, mashed (328 g)	42	47%	12.8	249
33	Potatoes, flesh and skin (raw)	Vegetables	1 Potato medium (2-1/4" to 3-1/4" dia) (213 g)	42	47%	19.7	164
34	Turnip greens, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (144 g)	39.5	44%	27.4	29
35	Mustard greens, raw	Vegetables	1 cup, chopped (56 g)	39.2	44%	70	15
36	Melons, casaba (raw)	Fruits	1 cup, cubes (170 g)	37.1	41%	21.8	48
37	Lima beans, immature seeds (raw)	Vegetables	1 cup (156 g)	36.5	41%	23.4	176
38	Clementines, raw	Fruits	1 fruit (74 g)	36.1	40%	48.8	35
39	Broadbeans, immature seeds (raw)	Vegetables	1 cup (109 g)	36	40%	33	78
40	Cabbage, raw	Vegetables	1 cup, chopped (89 g)	35.9	40%	40.3	22
41	Beet greens, cooked (boiled, drained, without salt)	Vegetables	1 cup (1" pieces) (144 g)	35.9	40%	24.9	39
42	Rutabagas, raw	Vegetables	1 cup, cubes (140 g)	35	39%	25	52
43	Turnips, raw	Vegetables	1 cup, cubes (130 g)	34.8	39%	26.8	36
44	Collards, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (190 g)	34.6	38%	18.2	63
45	Cress, garden (raw)	Vegetables	1 cup (50 g)	34.5	38%	69	16
46	Chard, swiss (cooked, boiled, drained, without salt)	Vegetables	1 cup, chopped (175 g)	31.5	35%	18	35
47	Broccoli raab, cooked	Vegetables	1 NLEA serving (85 g)	31.4	35%	37	21
48	Carambola, (starfruit) (raw)	Fruits	1 medium (3-5/8" long) (91 g)	31.3	35%	34.4	28
49	Cowpeas, young pods with seeds (raw)	Vegetables	1 cup (94 g)	31	34%	33	41
50	Lemons, raw (without peel)	Fruits	1 fruit (2-1/8" dia) (58 g)	30.7	34%	53	17
51	Soybeans, green (cooked, boiled, drained, without salt)	Vegetables	1 cup (180 g)	30.6	34%	17	254
52	Potatoes, microwaved (cooked in skin, flesh and skin, without salt)	Vegetables	1 potato (2-3/4" dia by 4-3/4" long) (202 g)	30.5	34%	15.1	212
53	Plantains, yellow (raw)	Fruits	1 cup, sliced (148 g)	29.7	33%	20.1	181
54	Butterbur, (fuki) (raw)	Vegetables	1 cup (94 g)	29.6	33%	31.5	13
55	New Zealand spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup, chopped (180 g)	28.8	32%	16	22
56	Pomegranates, raw	Fruits	1 pomegranate (4" dia) (282 g)	28.8	32%	10.2	234
57	Raspberries, raw	Fruits	1 cup (123 g)	28.3	32%	23	64
58	Squash, summer (scallop, cooked, boiled, drained, without salt)	Vegetables	1 cup, mashed (240 g)	25.9	29%	10.8	38
59	Radishes, oriental (raw)	Vegetables	1 cup slices (116 g)	25.5	28%	22	21
60	Tomatoes, orange (raw)	Vegetables	1 cup, chopped (158 g)	25.3	28%	16	25
61	Peppers, hungarian (raw)	Vegetables	1 pepper (27 g)	25.1	28%	92.9	8
62	Broccoli, chinese (cooked)	Vegetables	1 cup (88 g)	24.8	28%	28.2	19
63	Cabbage, savoy (cooked, boiled, drained, without salt)	Vegetables	1 cup, shredded (145 g)	24.6	27%	17	35
64	Tangerines, (mandarin oranges) (raw)	Fruits	1 medium (2-1/2" dia) (88 g)	23.5	26%	26.7	47
65	Watermelon, raw	Fruits	1 wedge (approx 1/16 of melon) (286 g)	23.2	26%	8.1	86
66	Okra, raw	Vegetables	1 cup (100 g)	23	26%	23	33
67	Blackberries, raw	Fruits	1 cup (144 g)	22.2	25%	15.4	62
68	Cornsalad, raw	Vegetables	1 cup (56 g)	21.4	24%	38.2	12
69	Kale, cooked (boiled, drained, without salt)	Vegetables	1 cup (118 g)	21	23%	17.8	42
70	Cabbage, chinese (pe-tsai) (raw)	Vegetables	1 cup, shredded (76 g)	20.5	23%	27	12
71	Melons, honeydew (raw)	Fruits	1 wedge (1/8 of 5-1/4" dia melon) (125 g)	19.7	22%	15.7	45
72	Beans, navy (mature seeds, sprouted, raw)	Vegetables	1 cup (104 g)	19.6	22%	18.8	70
73	Limes, raw	Fruits	1 fruit (2" dia) (67 g)	19.5	22%	29.1	20
74	Potatoes, white (flesh and skin, raw)	Vegetables	1 medium (2+-1/4" to 3-1/4" dia.) (213 g)	19.4	22%	9.1	147
75	Dandelion greens, raw	Vegetables	1 cup, chopped (55 g)	19.2	21%	35	25
76	Turkey, all classes (liver, cooked, simmered)	Meat and poultry	3 oz (85 g)	19.2	21%	22.6	161
77	Onions, spring or scallions (raw)	Vegetables	1 cup, chopped (100 g)	18.8	21%	18.8	32
78	Mollusks, clam (mixed species, cooked, moist heat)	Fish and seafood	3 oz (85 g)	18.8	21%	22.1	126
79	Potatoes, red (flesh and skin, raw)	Vegetables	1 potato medium (2-1/4" to 3-1/4" dia) (213 g)	18.3	20%	8.6	149
80	Spinach, cooked (boiled, drained, without salt)	Vegetables	1 cup (180 g)	17.6	20%	9.8	41
81	Edamame, frozen (prepared)	Vegetables	1 cup (155 g)	17.6	20%	11.4	188
82	Nuts, chestnuts (japanese, dried)	Nuts and seeds	1 oz (28 g)	17.4	19%	61.3	102
83	Radishes, raw	Vegetables	1 cup slices (116 g)	17.2	19%	14.8	19
84	Persimmons, native (raw)	Fruits	1 fruit without refuse (25 g)	16.5	18%	66	32
85	Beans, snap (yellow, raw)	Vegetables	1 cup 1/2" pieces (100 g)	16.3	18%	16.3	31
86	Onions, sweet (raw)	Vegetables	1 onion (331 g)	15.9	18%	4.8	106
87	Parsnips, raw	Vegetables	1 cup slices (133 g)	15.8	18%	11.8	100
88	Cherries, sour (red, raw)	Fruits	1 cup, without pits (155 g)	15.5	17%	10	78
89	Cranberries, raw	Fruits	1 cup, chopped (110 g)	15.4	17%	14	51
90	Squash, winter (hubbard, cooked, boiled, mashed, without salt)	Vegetables	1 cup, mashed (236 g)	15.3	17%	6.5	71
91	Artichokes, (globe or french) (raw)	Vegetables	1 artichoke, medium (128 g)	15	17%	11.7	60
92	Watercress, raw	Vegetables	1 cup, chopped (34 g)	14.6	16%	43	4
93	Bananas, raw	Fruits	1 medium (7" to 7-7/8" long) (118 g)	14.5	16%	12.3	105
94	Radishes, white icicle (raw)	Vegetables	0.5 cup slices (50 g)	14.5	16%	29	7
95	Cherries, sweet (raw)	Fruits	1 cup, with pits, yields (138 g)	14.3	16%	10.4	87
96	Mung beans, mature seeds (sprouted, cooked, boiled, drained, without salt)	Vegetables	1 cup (124 g)	14.1	16%	11.4	26
97	Eppaw, raw	Vegetables	1 cup (100 g)	13	14%	13	150
98	Fennel, bulb (raw)	Vegetables	1 cup, sliced (87 g)	12.8	14%	14.7	27
99	Lentils, sprouted (raw)	Vegetables	1 cup (77 g)	12.7	14%	16.5	82
100	Persimmons, japanese (raw)	Fruits	1 fruit (2-1/2" dia) (168 g)	12.6	14%	7.5	118

Vitamin C by food group

The best vitamin C sources within each group. Each heading opens the full group list.

Fruits high in vitamin C (50)

Guavas, common (raw) · 126 mg per 1 fruit, without refuse
Mangos, raw · 122 mg per 1 fruit without refuse
Pineapple, raw (all varieties) · 96.7 mg per 1 cup, chunks
Papayas, raw · 95.6 mg per 1 fruit, small
Strawberries, frozen (unsweetened) · 91.1 mg per 1 cup, thawed
Oranges, raw (navels) · 82.7 mg per 1 fruit (2-7/8" dia)

Vegetables high in vitamin C (50)

Peppers, sweet (yellow, raw) · 258 mg per 1 pepper, large (3-3/4" long, 3" dia)
Brussels sprouts, raw · 126 mg per 1 cup
Broccoli, cooked (boiled, drained, without salt) · 117 mg per 1 stalk, medium (7-1/2" - 8" long)
Peppers, jalapeno (raw) · 107 mg per 1 cup, sliced
Broccoli, stalks (raw) · 106 mg per 1 stalk
Pepper, banana (raw) · 103 mg per 1 cup

Legumes high in vitamin C (19)

Beans, black (mature seeds, canned, low sodium) · 6.5 mg per 1 cup
Cowpeas, common (blackeyes (crowder, southern), mature seeds, canned, plain) · 6.5 mg per 1 cup
Broadbeans (fava beans), mature seeds (canned) · 4.6 mg per 1 cup
Beans, great northern (mature seeds, canned, low sodium) · 3.4 mg per 1 cup
Beans, yellow (mature seeds, cooked, boiled, without salt) · 3.2 mg per 1 cup
Lentils, mature seeds (cooked, boiled, without salt) · 3 mg per 1 cup

Nuts and seeds high in vitamin C (12)

Nuts, chestnuts (japanese, dried) · 17.4 mg per 1 oz
Nuts, hazelnuts or filberts · 1.8 mg per 1 oz (21 whole kernels)
Nuts, pistachio nuts (raw) · 1.6 mg per 1 oz (49 kernels)
Nuts, coconut meat (raw) · 0.9 mg per 1 oz
Seeds, sunflower seed butter (without salt) · 0.9 mg per 2 tbsp
Nuts, pine nuts (pinyon, dried) · 0.6 mg per 1 oz

Fish and seafood high in vitamin C (11)

Mollusks, clam (mixed species, cooked, moist heat) · 18.8 mg per 3 oz
Mollusks, mussel (blue, cooked, moist heat) · 11.6 mg per 3 oz
Mollusks, oyster (Pacific, cooked, moist heat) · 10.9 mg per 3 oz
Crustaceans, crab (alaska king, cooked, moist heat) · 6.5 mg per 3 oz
Crustaceans, shrimp (mixed species, canned) · 3.5 mg per 3 oz
Fish, salmon (chinook, cooked, dry heat) · 3.5 mg per 3 oz

Meat and poultry high in vitamin C (14)

Turkey, all classes (liver, cooked, simmered) · 19.2 mg per 3 oz
Duck, young duckling (domesticated, White Pekin, breast, meat only, boneless, cooked without skin, broiled) · 2.7 mg per 3 oz
Dove, cooked · 2.5 mg per 3 oz
HORMEL ALWAYS TENDER, Pork Tenderloin (Teriyaki-Flavored) · 2.3 mg per 3 oz
Quail, cooked (total edible) · 2 mg per 3 oz
Pheasant, cooked (total edible) · 2 mg per 3 oz

Vitamin C in specific foods

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for vitamin C is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in vitamin C?

Among whole foods in the USDA database, Peppers, sweet (yellow, raw) has the most vitamin C per serving: 258 mg per 1 pepper, large (3-3/4" long, 3" dia) (287% of the Daily Value). Per 100 g it contains 139 mg.

Which fruit has the most vitamin C?

Guavas, common (raw), with 126 mg per 1 fruit, without refuse (140% of the Daily Value). See the full list of fruits high in vitamin C below.

Which vegetable has the most vitamin C?

Peppers, sweet (yellow, raw), with 258 mg per 1 pepper, large (3-3/4" long, 3" dia) (287% of the Daily Value). See the full list of vegetables high in vitamin C below.

How much vitamin C do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 90 mg of vitamin C for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in vitamin C?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 79 of the 100 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.