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Foods high in vitamin C

The most vitamin C per typical portion among 12,903 USDA reference foods: acerola, 1,644 mg in 1 cup, 1827% of the 90 mg Daily Value. 180 of the 1,027 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most vitamin C per portion?

  1. 1
    Acerola
    Acerola, (west indian cherry), raw · 1 cup (98 g)
    1,644mg1827% DV · 1,678 mg per 100 g · 10,485 mg per 200 calories
  2. 2
    Guavas
    Guavas, common, raw · 1 cup (165 g)
    377mg419% DV · 228 mg per 100 g · 671 mg per 200 calories
  3. 3
    Sweet peppers
    Peppers, sweet, green, sauteed · 1 cup chopped (115 g)
    204mg227% DV · 177 mg per 100 g · 305 mg per 200 calories
  4. 4
    Currants
    Currants, european black, raw · 1 cup (112 g)
    203mg226% DV · 181 mg per 100 g · 575 mg per 200 calories
  5. 5
    Mustard spinach
    Mustard spinach, (tendergreen), raw · 1 cup, chopped (150 g)
    195mg217% DV · 130 mg per 100 g · 1,182 mg per 200 calories
  6. 6
    Red peppers
    Peppers, red, cooked · 1 cup (155 g)
    188mg209% DV · 122 mg per 100 g · 442 mg per 200 calories
  7. 7
    Hot chili peppers
    Peppers, hot chili, green, raw · 0.5 cup, chopped or diced (75 g)
    182mg202% DV · 243 mg per 100 g · 1,213 mg per 200 calories
  8. 8
    Drumstick pods
    Drumstick pods, raw · 1 cup slices (100 g)
    141mg157% DV · 141 mg per 100 g · 762 mg per 200 calories
  9. 9
    Green kiwifruit
    Kiwifruit, green, raw · 1 serving (148 g)
    137mg152% DV · 93 mg per 100 g · 304 mg per 200 calories
  10. 10
    Litchis
    Litchis, raw · 1 cup (190 g)
    136mg151% DV · 72 mg per 100 g · 217 mg per 200 calories
  11. 11
    Lychee
    Lychee · 1 cup (190 g)
    136mg151% DV · 72 mg per 100 g · 217 mg per 200 calories
  12. 12
    Kiwi fruit
    Kiwi fruit, raw · 1 cup (180 g)
    134mg149% DV · 75 mg per 100 g · 233 mg per 200 calories
  13. 13
    Green peppers
    Peppers, green, cooked · 1 cup (155 g)
    132mg147% DV · 85 mg per 100 g · 363 mg per 200 calories
  14. 14
    Broccoli
    Broccoli, raw · 1 serving (148 g)
    132mg147% DV · 89 mg per 100 g · 525 mg per 200 calories
  15. 15
    Kiwifruit
    Kiwifruit, ZESPRI SunGold, raw · 1 fruit (81 g)
    131mg146% DV · 161 mg per 100 g · 512 mg per 200 calories
  16. 16
    Banana peppers
    Peppers, banana, raw · 1 cup (150 g)
    124mg138% DV · 83 mg per 100 g · 613 mg per 200 calories
  17. 17
    Taro
    Taro, tahitian, raw · 1 cup slices (125 g)
    120mg133% DV · 96 mg per 100 g · 436 mg per 200 calories
  18. 18
    Poke greens
    Poke greens, cooked · 1 cup (150 g)
    119mg132% DV · 79 mg per 100 g · 378 mg per 200 calories
  19. 19
    Pummelo
    Pummelo, raw · 1 cup, sections (190 g)
    116mg129% DV · 61 mg per 100 g · 321 mg per 200 calories
  20. 20
    Broccoli slaw salad
    Broccoli slaw salad · 1 cup (186 g)
    111mg123% DV · 60 mg per 100 g · 97 mg per 200 calories
  21. 21
    Jalapeno peppers
    Peppers, jalapeno, raw · 1 cup, sliced (90 g)
    107mg119% DV · 119 mg per 100 g · 818 mg per 200 calories
  22. 22
    Nance
    Nance, frozen, unsweetened · 1 cup without pits, thawed (112 g)
    104mg116% DV · 93 mg per 100 g · 253 mg per 200 calories
  23. 23
    Jalapenos peppers
    Peppers, jalapenos · 1 cup (150 g)
    98mg109% DV · 65 mg per 100 g · 503 mg per 200 calories
  24. 24
    Oranges
    Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) · 1 serving (154 g)
    91mg101% DV · 59 mg per 100 g · 241 mg per 200 calories
  25. 25
    Kohlrabi
    Kohlrabi, cooked, boiled, drained, without salt · 1 cup slices (165 g)
    89mg99% DV · 54 mg per 100 g · 372 mg per 200 calories
  26. 26
    Papaya
    Papayas, raw · 1 cup 1" pieces (145 g)
    88mg98% DV · 61 mg per 100 g · 283 mg per 200 calories
  27. 27
    Strawberries
    Strawberries, raw · 1 serving (147 g)
    86mg96% DV · 59 mg per 100 g · 368 mg per 200 calories
  28. 28
    Snowpeas
    Snowpeas, NS as to form, cooked · 1 cup (165 g)
    85mg94% DV · 51 mg per 100 g · 156 mg per 200 calories
  29. 29
    Ambrosia
    Ambrosia · 1 cup (193 g)
    85mg94% DV · 44 mg per 100 g · 117 mg per 200 calories
  30. 30
    Kumquats
    Kumquat, raw · 1 cup (185 g)
    81mg90% DV · 44 mg per 100 g · 124 mg per 200 calories
  31. 31
    Pineapple
    Pineapple, raw, all varieties · 1 cup, chunks (165 g)
    79mg88% DV · 48 mg per 100 g · 191 mg per 200 calories
  32. 32
    Peppers and onions
    Peppers and onions, cooked, fat added · 1 cup (145 g)
    78mg87% DV · 54 mg per 100 g · 183 mg per 200 calories
  33. 33
    Balsam-pear
    Balsam-pear (bitter gourd), pods, raw · 1 cup (1/2" pieces) (93 g)
    78mg87% DV · 84 mg per 100 g · 988 mg per 200 calories
  34. 34
    Snow peas
    Peas, edible-podded, boiled, drained, without salt · 1 cup (160 g)
    77mg86% DV · 48 mg per 100 g · 228 mg per 200 calories
  35. 35
    Brussels sprouts
    Brussels sprouts, raw · 1 cup (88 g)
    75mg83% DV · 85 mg per 100 g · 395 mg per 200 calories
  36. 36
    Passion-fruit
    Passion-fruit, (granadilla), purple, raw · 1 cup (236 g)
    71mg79% DV · 30 mg per 100 g · 62 mg per 200 calories
  37. 37
    Bitter melon
    Bitter melon, horseradish, jute, or radish leaves, cooked · 1 cup (128 g)
    69mg77% DV · 54 mg per 100 g · 192 mg per 200 calories
  38. 38
    Broccoflower
    Broccoflower, cooked · 1 cup (90 g)
    68mg76% DV · 76 mg per 100 g · 275 mg per 200 calories
  39. 39
    Feijoa
    Feijoa, raw · 1 cup 1/2" chunks (205 g)
    67mg74% DV · 33 mg per 100 g · 108 mg per 200 calories
  40. 40
    Lambsquarters
    Lambsquarters, cooked, boiled, drained, with salt · 1 cup, chopped (180 g)
    67mg74% DV · 37 mg per 100 g · 231 mg per 200 calories
  41. 41
    Berries
    Berries, NFS · 1 cup (150 g)
    66mg73% DV · 44 mg per 100 g · 201 mg per 200 calories
  42. 42
    Dock
    Dock, raw · 1 cup, chopped (133 g)
    64mg71% DV · 48 mg per 100 g · 436 mg per 200 calories
  43. 43
    Pepper
    Pepper, banana, raw · 1 large (5" long) (75 g)
    62mg69% DV · 83 mg per 100 g · 613 mg per 200 calories
  44. 44
    Abiyuch
    Abiyuch, raw · 0.5 cup (114 g)
    62mg69% DV · 54 mg per 100 g · 157 mg per 200 calories
  45. 45
    Greens
    Greens, NS as to form, cooked · 1 cup (135 g)
    61mg68% DV · 45 mg per 100 g · 156 mg per 200 calories
  46. 46
    Mango
    Mangos, raw · 1 cup pieces (165 g)
    60mg67% DV · 36 mg per 100 g · 121 mg per 200 calories
  47. 47
    60mg67% DV · 88 mg per 100 g · 51 mg per 200 calories
  48. 48
    Coleslaw
    Coleslaw · 1 cup (220 g)
    59mg66% DV · 27 mg per 100 g · 46 mg per 200 calories
  49. 49
    Cabbage salad
    Cabbage salad, NFS · 1 cup (220 g)
    59mg66% DV · 27 mg per 100 g · 118 mg per 200 calories
  50. 50
    Green peas
    Peas, green, raw · 1 cup (145 g)
    58mg64% DV · 40 mg per 100 g · 99 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much vitamin C a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 75 mg for women and 90 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-315 mg15 mg
4-825 mg25 mg
9-1345 mg45 mg
14-1865 mg75 mg
19-3075 mg90 mg
31-5075 mg90 mg
51 and older75 mg90 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodVitamin C per 100 gIn the portion ranking
Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic2,732 mgnot an everyday portion (rule above)
Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie2,400 mgnot an everyday portion (rule above)
Beverages, Orange-flavor drink, breakfast type, low calorie, powder2,400 mgnot an everyday portion (rule above)
Acerola, (west indian cherry), raw1,678 mgranked 1
Acerola juice, raw1,600 mgnot an everyday portion (rule above)
Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C1,342 mgnot an everyday portion (rule above)
Chives, freeze-dried660 mgnot an everyday portion (rule above)
Spices, coriander leaf, dried567 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Within a food group

Fruits high in vitamin C

Vitamin C: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov