Vitamin C Rich Foods Chart
Vitamin C per 100 g and per 100 kcal, ranked from USDA FoodData Central. Guava, red pepper, kale, kiwi and brassicas lead; animal foods carry almost none. Foods with no reported value are left out.
Upper limit for adults: 2,000 mg/day (National Academies, via NIH ODS). Cooking and storage lower vitamin C, so raw and cooked rows of the same food can differ.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Guava | 228.3 mg | 335.7 mg | 254% DV |
| Red bell pepper (raw) | 141.7 mg | 457.1 mg | 157% DV |
| Kale (raw) | 93.4 mg | 266.9 mg | 104% DV |
| Kiwi | 74.7 mg | 128.8 mg | 83% DV |
| Lychee | 71.5 mg | 108.3 mg | 79% DV |
| Cauliflower (raw) | 67.1 mg | 268.4 mg | 75% DV |
| Corn flakes | 65.0 mg | 16.9 mg | 72% DV |
| Broccoli (cooked) | 64.9 mg | 185.4 mg | 72% DV |
| Brussels sprouts (cooked) | 62.0 mg | 172.2 mg | 69% DV |
| Kohlrabi (raw) | 62.0 mg | 229.6 mg | 69% DV |
| Papaya | 60.9 mg | 141.6 mg | 68% DV |
| Strawberries (raw) | 59.6 mg | 186.3 mg | 66% DV |
| Pineapple (raw) | 58.6 mg | 117.2 mg | 65% DV |
| Chives (raw) | 58.1 mg | 193.7 mg | 65% DV |
| Red cabbage (raw) | 53.9 mg | 173.8 mg | 60% DV |
| Orange | 53.2 mg | 113.2 mg | 59% DV |
| Lemon (raw) | 53.0 mg | 182.8 mg | 59% DV |
| Orange juice (fresh) | 50.0 mg | 111.1 mg | 56% DV |
| Lotus root (raw) | 44.0 mg | 59.5 mg | 49% DV |
| Watercress (raw) | 43.0 mg | 390.9 mg | 48% DV |
| Apple juice | 38.5 mg | 83.7 mg | 43% DV |
| Grapefruit | 38.0 mg | 90.5 mg | 42% DV |
| Mango (raw) | 36.4 mg | 60.7 mg | 40% DV |
| Mulberry | 36.4 mg | 84.7 mg | 40% DV |
| Star fruit | 34.4 mg | 111.0 mg | 38% DV |
| Plantain chips | 32.1 mg | 6.0 mg | 36% DV |
| Bok choy (raw) | 30.3 mg | 233.1 mg | 34% DV |
| Swiss chard (raw) | 30.0 mg | 157.9 mg | 33% DV |
| Passion fruit | 30.0 mg | 30.9 mg | 33% DV |
| Lime | 29.1 mg | 97.0 mg | 32% DV |
Common questions
How much vitamin C do I need per day?
The FDA daily value is 90 mg. The adult RDA is 90 mg for men and 75 mg for women (85 mg in pregnancy, 120 mg while breastfeeding); people who smoke need 35 mg a day more (NIH ODS).
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (90 mg for this nutrient, 21 CFR 101.9).