Foods high in vitamin C

The 15 foods with the most vitamin C per 100 grams, out of 477 with a USDA figure. Tap a food to compare it.

How the vitamin C list is built

Of the 486 foods on this site, USDA gives a vitamin C figure for 477; 9 have none and are left out rather than counted as zero. 209 list exactly 0 mg. Per 100 grams the top is guava with 228 mg (254% of the Daily Value). Per serving it is guava with 377 mg in 1 cup, and for the same 100 kcal it is yellow bell pepper with 680 mg.

Top 25 per 100 g · Daily Value 90 mg
#	Food	Group	Per 100 g	% DV
1	Guava	Fruits	228 mg	254%
2	Yellow bell pepper	Vegetables	184 mg	204%
3	Black currants	Fruits	181 mg	201%
4	Fresh parsley	Condiments	133 mg	148%
5	Red bell pepper	Vegetables	128 mg	142%
6	Jalapeño	Vegetables	119 mg	132%
7	Kale	Vegetables	93.4 mg	104%
8	Kiwi	Fruits	92.7 mg	103%
9	Broccoli	Vegetables	89.2 mg	99%
10	Brussels sprouts	Vegetables	85 mg	94%
11	Green bell pepper	Vegetables	80.4 mg	89%
12	Lychee	Fruits	71.5 mg	79%
13	Tomato juice	Drinks	70.1 mg	78%
14	Mustard greens	Vegetables	70 mg	78%
15	Boiled broccoli	Vegetables	64.9 mg	72%
16	Boiled Brussels sprouts	Vegetables	62 mg	69%
17	Kohlrabi	Vegetables	62 mg	69%
18	Papaya	Fruits	60.9 mg	68%
19	Snow peas	Vegetables	60 mg	67%
20	Strawberry	Fruits	58.8 mg	65%
21	Red cabbage	Vegetables	57 mg	63%
22	Orange	Fruits	53.2 mg	59%
23	Lemon	Fruits	53 mg	59%
24	Orange juice	Drinks	50 mg	56%
25	Clementine	Fruits	48.8 mg	54%

Per serving

Top 12 per USDA household serving
#	Food	Serving	Amount	% DV
1	Guava	1 cup (165 g)	377 mg	419%
2	Yellow bell pepper	1 pepper, large (3-3/4" long, 3" dia) (186 g)	341 mg	379%
3	Black currants	1 cup (112 g)	203 mg	225%
4	Red bell pepper	1 cup, chopped (149 g)	190 mg	211%
5	Tomato juice	1 cup (243 g)	170 mg	189%
6	Kiwi	1 label serving (NLEA) (148 g)	137 mg	152%
7	Lychee	1 cup (190 g)	136 mg	151%
8	Orange juice	1 cup (248 g)	124 mg	138%
9	Green bell pepper	1 cup, chopped (149 g)	120 mg	133%
10	Jalapeño	1 cup, sliced (90 g)	107 mg	119%
11	Orange	1 cup, sections (180 g)	95.8 mg	106%
12	Lemon juice	1 cup (244 g)	94.4 mg	105%

For the same 100 kcal

Top 12 per 100 kcal (foods under 10 kcal per 100 g left out)
#	Food	Grams for 100 kcal	Amount
1	Yellow bell pepper	370 g	680 mg
2	Red bell pepper	385 g	491 mg
3	Tomato juice	588 g	412 mg
4	Jalapeño	345 g	409 mg
5	Green bell pepper	500 g	402 mg
6	Watercress	909 g	391 mg
7	Fresh parsley	278 g	369 mg
8	Bok choy	769 g	346 mg
9	Guava	147 g	336 mg
10	Black currants	159 g	287 mg
11	Kale	286 g	267 mg
12	Broccoli	294 g	262 mg

Read the rest — 3 more sections

Why the three rankings differ

Here the per-100 g top 25 is mostly foods eaten as they are; only 0 are dried, dry or milled. Per serving puts foods eaten in larger portions first, and per 100 kcal puts first the foods with little energy for their weight. Only 15 foods appear in both the per-100 g and the per-serving top 25.

Vitamin C by food group, per 100 g

Fruits: guava (228 mg), black currants (181 mg) and kiwi (92.7 mg).

Vegetables: yellow bell pepper (184 mg), red bell pepper (128 mg) and jalapeño (119 mg).

Legumes: natto (13 mg), refried beans (6 mg) and dry lentils (4.5 mg).

Nuts & seeds: roasted chestnuts (26 mg), hazelnuts (6.3 mg) and pistachios (5.6 mg).

Bread & bakery: rye bread (0.4 mg), waffles (0.4 mg) and pancakes (0.3 mg).

Dairy & eggs: whey protein powder (34.9 mg), goat milk (1.3 mg) and buttermilk (1 mg).

Poultry: cooked chicken liver (27.9 mg), quail (7.2 mg) and roasted Cornish hen (0.6 mg).

Meat: ham (4 mg), bologna (0.8 mg) and cooked beef liver (0.7 mg).

Fish & seafood: cooked clams (22.1 mg), cooked mussels (13.6 mg) and cooked oysters (Pacific) (12.8 mg).

Sweets: agave syrup (17 mg), jam (preserves) (8.8 mg) and orange sherbet (2.3 mg).

Snacks: potato chips (21.6 mg), banana chips (6.3 mg) and pretzels (2.1 mg).

Drinks: tomato juice (70.1 mg), orange juice (50 mg) and lemon juice (38.7 mg).

Condiments: fresh parsley (133 mg), cilantro (27 mg) and fresh basil (18 mg).

Against the Daily Value

The FDA Daily Value for vitamin C is 90 mg. Per the serving shown, 80 foods here reach 20% of it or more and 328 stay under 5%. Servings are USDA household measures and are not the same as the reference amounts printed on packaged-food labels, so these counts describe this list, not label claims. Daily Values are reference amounts for reading labels; individual needs differ.

How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.