14 of the Top Foods High in Vitamin C

You’ve probably heard that vitamin C is good for your immune system. And, like many people, you may turn to a tall glass of orange juice when you want a dose of it. 

But oranges are far from the only food serving up a hefty dose of vitamin C. Here are 14 of the top foods high in vitamin C. 

1. Tomato juice

Vitamin C: 171 mg (189% Daily Value, or DV) per 8 oz serving

Yes, tomato juice is a beverage, not a food. But its extremely high vitamin C content earns it the top spot on this list. 

Tomato juice is also a great source of potassium. And tomatoes are full of lycopene, an antioxidant that can help protect against conditions like:

• Prostate cancer

• Heart disease

• Type 2 diabetes

• Stroke 

EXPERT PICKS: WHAT TO READ NEXT

• Why do you need vitamin C? When you think of vitamin C, you may think of immune health. But vitamin C plays many more crucial roles throughout the body. 

• Does vitamin C help with colds? It’s common for people to take vitamin C to prevent and treat cold symptoms. But while vitamin C may help with colds, the effects are probably too small to notice. 

• Which foods are best for your immune system? Here’s a list of the foods, supplements, and vitamins that can help strengthen your immune system.

Not a fan of tomato juice? You can eat tomatoes instead. One medium tomato has 19% DV of vitamin C. And a cup of cherry tomatoes has 23%. 

2. Red bell peppers

Vitamin C: 152 mg (169% DV) in one medium pepper

Red bell peppers contain the most vitamin C of all peppers. In a close second place are orange bell peppers (146 mg). 

Bell peppers can be good to eat when you have a cold, since their antioxidants help with inflammation. Also, their high water content can help thin mucus and soothe a sore throat. 

3. Guava

Vitamin C: 125 mg (140% DV) per fruit

Not only is guava full of vitamin C — it also contains protein (4 g per cup). This is unusual, since most fruits contain 1 g to 2 g of protein (or less) per serving.

4. Papaya

Vitamin C: 88 mg (118% DV) per cup

This tropical fruit contains a digestive enzyme called papain, which may support healthy digestion and reduce symptoms like bloating, constipation, and gas. 

5. Strawberries

Vitamin C: 98 mg (108% DV) per cup (sliced)

Strawberries are high in fiber but low in sugar. And many people don’t realize that strawberries have more vitamin C than oranges — by a lot. They’re also high in iron. These are just some of the reasons strawberries are one of the most nutritious fruits you can eat. 

6. Broccoli

Vitamin C: 81 mg (90% DV) per cup (raw, chopped)

One cup of broccoli florets provides nearly 100% of your recommended daily vitamin C needs. As a cruciferous vegetable, broccoli has plenty of other health benefits, too, including the potential to reduce the risk of certain types of cancer. 

7. Pineapple

Vitamin C: 79 mg (88% DV) per cup (chunks)

Pineapple contains a natural digestive enzyme called bromelain, which helps you digest protein. The bromelain in pineapple also gives it anti-inflammatory properties and benefits for your immune system. 

8. Brussels sprouts

Vitamin C: 75 mg (83% DV) per cup (raw)

Like broccoli, Brussels sprouts are a cruciferous vegetable high in vitamin C. They also contain folate (13% DV), which supports heart health and helps reduce the risk of birth defects. Not getting enough folate can lead to anemia, which is when the body doesn’t have enough red blood cells.

9. Oranges

Vitamin C: 70 mg (77% DV) per medium orange

Oranges are famous for being a source of vitamin C. They’re also lower in naturally occurring sugar than many other fruits: about 12 g of sugar compared to 23 g in a cup of fresh mango. 

And oranges have a low glycemic index (GI). That means that eating oranges causes a slower and less dramatic rise in blood sugar levels than eating fruits with a higher GI score. This can be especially helpful for people with prediabetes or diabetes — or anyone watching their blood sugar.

10. Kiwifruit

Vitamin C: 64 mg (71% DV) per fruit

In addition to its vitamin C, fiber, and antioxidants, this tropical fruit contains serotonin, which may promote healthy sleep. One small study reported that people who ate 2 kiwifruit before bedtime had significantly improved sleep quality and duration. 

11. Mango

Vitamin C: 60mg (67% DV) per cup (pieces) 

Mangos are higher in fruit sugar than some other fruits. But they also contain about 3 g of fiber per cup. Fiber helps slow down the absorption of sugar in the gut, which prevents blood sugar spikes. But note that dried mango often contains added sugar, so read the label to be sure. 

12. Cantaloupe

Vitamin C: 59 mg (65% DV) in 1 cup (cubed)

Cantaloupe gets its orange color from beta carotene, an antioxidant that can be converted into vitamin A in your body. Both beta carotene and vitamin A are essential for eye health. 

13. Grapefruit

Vitamin C: 44 mg (59% DV) per medium fruit

Eating grapefruit can contribute to your daily hydration since it’s made up of 91% water. Just keep in mind that grapefruit contains compounds that interact with many types of medications, such as:

• Statins

• Some steroids

• Certain blood pressure drugs

So if you take these medications, check with a healthcare professional before adding grapefruit to your diet. 

14. Red cabbage

Vitamin C: 51 mg (56% DV) per cup (chopped)

Red cabbage (sometimes called purple cabbage) provides vitamin K, which is essential for blood clotting. Red cabbage is also full of inflammation-busting antioxidants, including anthocyanins.

Why do we need vitamin C in our diet?

Vitamin C plays many essential roles in your body, including:

• Supporting a strong immune system

• Helping your body better absorb iron

• Acting as an antioxidant to protect your body’s cells from damage that can otherwise increase your risk for conditions like cancer and heart disease

• Helping produce collagen, essential for healthy skin and wound healing

• Reducing inflammation

How much vitamin C do you need daily?

The table below shows the recommended dietary allowance (RDA) per day for vitamin C, according to the National Institutes of Health (NIH).

*For children under 1 year old, there’s no established RDA. The numbers above reflect the established Adequate Intakes (AI). 

Note that some people may need more vitamin C, including people who:

• Are pregnant or breastfeeding (80 mg to 120 mg per day)

• Smoke cigarettes 

• Have a medical condition that impacts the small intestine, such as inflammatory bowel disease 

How to get more vitamin C in your diet

Most people get enough vitamin C from their diets and don’t need supplements. And the best way to get vitamin C is through the foods you eat. That’s because foods that deliver vitamin C also provide other nutrients that benefit your health. 

You can try:

• Snacking on bell peppers with hummus

• Mixing sliced oranges, strawberries, or kiwi into yogurt

• Adding tomato sauce to pasta

• Blending a smoothie using frozen pineapple, mango, or other fruits and vegetables rich in vitamin C.

How can I increase my vitamin C absorption?

There are some things that can degrade or destroy vitamin C in food, including:

• Exposure to heat, like from high-temperature cooking 

• Prolonged storage

• Excessive exposure to light

• Exposure to air and oxygen

• Processing, such as drying or salting

To help preserve the amount of vitamin C in your food, try to do the following:

• Avoid cooking vitamin C foods at high temperatures, such as boiling or roasting. Microwaving or steaming will preserve more vitamin C compared to other cooking methods.

• Lean on fresh or frozen fruit (and vegetables) over dried fruit.

• Store cut or peeled fruit in an airtight bag or container, or wrap tightly with plastic wrap.

Note that some drugs can interfere with vitamin C absorption, or prevent vitamin C from working as well as it should in your body. Some of these medications include:

• Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen

• Oral estrogens

• Tetracycline antibiotics 

• Proton pump inhibitors (PPIs)

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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