Vitamin C And D Foods

Vitamin C And D Foods

Top 10 Foods Highest in Vitamin C

Powered by USDA Nutrition Data

Last Updated: July 28th, 2021

Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones and cartilage, and wound healing. (1,2)

Vitamin C also helps protect cells against oxidative stress, which in turn provides protection against certain diseases, including cancer. (1,3)

Vitamin C, like zinc and vitamin A, also helps support your immune system. (4,5,6)

High vitamin C foods include guavas, bell peppers, kiwifruit, strawberries, oranges, papayas, broccoli, tomatoes, kale, and snow peas. The current daily value (% DV) for vitamin C is 90mg. (7)

Below is a list high vitamin C foods ranked by a common serving size, use the nutrient ranking of over 200 foods high in vitamin C to see the foods highest in vitamin C by nutrient density (per gram), or see rankings of fruits high in vitamin C, and vegetables high in vitamin C.

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• Introduction
• High Vitamin C Foods
• Printable
• Vitamin C Foods by Nutrient Density (Vitamin C per Gram)
• Other Vitamin C Rich Foods
• About the Data
•  Nutrient Ranking Tool
• Related
• Feedback
• References

#1: Guavas

Vitamin C per Cup	Vitamin C per 100g	Vitamin C per 200 Calories
377mg (419% DV)	228mg (254% DV)	671mg (746% DV)

#2: Kiwifruit

Vitamin C per Cup	Vitamin C per 100g	Vitamin C per 200 Calories
167mg (185% DV)	93mg (103% DV)	304mg (338% DV)

#3: Bell Peppers

Vitamin C per Cup	Vitamin C per 100g	Vitamin C per 200 Calories
152mg (169% DV)	128mg (142% DV)	982mg (1091% DV)

#4: Strawberries

Vitamin C per Cup	Vitamin C per 100g	Vitamin C per 200 Calories
98mg (108% DV)	59mg (65% DV)	368mg (408% DV)

#5: Oranges

Vitamin C per Cup	Vitamin C per 100g	Vitamin C per 200 Calories
96mg (106% DV)	53mg (59% DV)	226mg (252% DV)

#6: Papaya

Vitamin C per Cup	Vitamin C per 100g	Vitamin C per 200 Calories
88mg (98% DV)	61mg (68% DV)	283mg (315% DV)

#7: Broccoli

Vitamin C per Cup	Vitamin C per 100g	Vitamin C per 200 Calories
81mg (90% DV)	89mg (99% DV)	525mg (583% DV)

#8: Tomato

Vitamin C per Cup Cooked	Vitamin C per 100g	Vitamin C per 200 Calories
55mg (61% DV)	23mg (25% DV)	253mg (281% DV)

#9: Snow Peas

Vitamin C per Cup	Vitamin C per 100g	Vitamin C per 200 Calories
38mg (42% DV)	60mg (67% DV)	286mg (317% DV)

#10: Kale

Vitamin C per Cup Cooked	Vitamin C per 100g	Vitamin C per 200 Calories
23mg (26% DV)	18mg (20% DV)	99mg (110% DV)

See All 200 Foods High in Vitamin C

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Vitamin C Foods by Nutrient Density (Vitamin C per Gram)

Other Vitamin C Rich Foods

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

• Foods High in Vitamin C
• Foods Low in Vitamin C
• Vegetables High in Vitamin C
• Fruits High in Vitamin C
• Vegetarian Foods High in Vitamin C
• Nuts High in Vitamin C
• Beans High in Vitamin C
• Dairy High in Vitamin C
• Breakfast Cereals High in Vitamin C
• Fast Foods High in Vitamin C

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

• Vitamin E Foods
• Beta Carotene Food Sources
• High Lycopene Foods
• High Iron Foods
• High Potassium Foods

feedback

Data Sources and References

1. Mitochondria, Energy and Cancer: The Relationship with Ascorbic Acid. J Orthomol Med. 2010; 25(1): 29–38.
2. Office of Dietary Supplements Fact Sheet: Vitamin C
3. L-ascorbic acid (vitamin C) induces the apoptosis of B16 murine melanoma cells via a caspase-8-independent pathway. Cancer Immunol Immunother. 2003;52:693–698.
4. Vitamin C and Immune Function Nutrients. 2017 Nov; 9(11): 1211.
5. The role of vitamin A and related retinoids in immune function. Nutr Rev. 1998 Jan;56(1 Pt 2):S38-48.
6. Zinc in Human Health: Effect of Zinc on Immune Cells Mol Med. 2008 May-Jun; 14(5-6): 353–357. Published online 2008 Apr 3. doi: 10.2119/2008-00033.Prasad.
7. FDA Daily Values Guidelines
8. U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...

Vitamin C And D Foods

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What Has Vitamin C In It

What Has Vitamin C In It

Everything You Need to Know About Vitamin C

Medically Reviewed by Madeline Hubbard, RN, BSN.

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Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one of their key ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.

What Does Vitamin C Do?

Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone can prevent the onset of cold or flu, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.

Photo Courtesy: Catherine Falls Commercial/Moment/Getty Images

Vitamin C is crucial for the maintenance of well being. For example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.

Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual impairment in the United States.

Common Sources of Vitamin C

Vitamin C can be easily obtained through the many different foods, including:

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• Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
• Berries
• Melons
• Mangoes
• Kiwi
• Tomato
• Broccoli
• Red peppers
• Spinach
• Squash
• Potatoes

Cooking these foods may result in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.

Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.

What Happens When You Have Too Much — or Too Little — Vitamin C?

Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.

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Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:

• Weakness
• Fatigue
• Anemia
• Easy bruising
• Joint pain
• Skin breakdown
• Weakened tooth enamel
• Gum inflammation

Severe vitamin C deficiency is referred to as scurvy. Scurvy can be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the body, a lack of vitamin C can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a cold or a physical wound.

Daily Dosage Recommendations:

The daily dosage recommendation for vitamin C is different for everyone, depending on factors such as gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who have prior or current medical conditions may also require bigger or smaller dosage levels, as recommended by their healthcare providers.

Resource Links:

• "Vitamin C" via MedlinePlus
• "Vitamin C and Infections" via MDPI
• "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
• "Vitamin C" via National Institutes of Health
• "Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
• "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
• "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
• "Cardiovascular System" via Department of Anatomy, Seoul National University College of Medicine (via Springer)

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What Has Vitamin C In It

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