The Best Food Sources of Vitamin C

Vitamin C is one of the most essential nutrients your body needs. Known for its powerful antioxidant properties and immune-boosting benefits, this water-soluble vitamin plays a key role in collagen production, wound healing, and iron absorption.

While many people associate Vitamin C with orange juice, there’s a wide variety of fruits and vegetables that pack an even bigger punch when it comes to this vital nutrient.

From vibrant berries and tropical fruits to crisp bell peppers and leafy greens, nature offers an abundance of tasty options.

In this article, we’ll explore the best food sources of Vitamin C and how to incorporate more of this essential nutrient into your daily meals.

Quick List: Top Food Sources of Vitamin C

✔ Guava 🍈 – ~200–250 mg per fruit
✔ Red Bell Pepper 🌶️🫑 – ~150 mg per medium pepper
✔ Kiwi 🥝 – ~70–90 mg per fruit
✔ Strawberries 🍓 – ~85 mg per cup (halved)
✔ Oranges 🍊 – ~70 mg per medium fruit
✔ Papaya 🥭 – ~90 mg per cup (cubed)
✔ Broccoli (cooked) 🥦 – ~80 mg per cup
✔ Brussels Sprouts (cooked) 🌱 – ~75 mg per cup
✔ Kale (cooked) 🥬 – ~80 mg per cup
✔ Acerola Cherries 🍒 – ~800–1,500 mg per ½ cup
✔ Camu Camu (powder) 🍵 – ~680 mg per teaspoon
✔ Amla (Indian Gooseberry) 🫒 – ~100 mg per fruit

Top Vitamin C-Rich Fruits
Top Vitamin C-Rich Vegetables
Unique and Regional Sources of Vitamin C
Tips for Maximizing Vitamin C Intake from Foods

Top Vitamin C-Rich Fruits

When most people think of Vitamin C, citrus fruits like oranges and lemons come to mind. While these are certainly good sources, there’s a wide variety of fruits—some even more potent—that can help you meet your daily Vitamin C needs.

Here are some of the top fruit-based sources of this essential nutrient:

Guava

Guava tops the chart when it comes to Vitamin C content. Just one medium guava provides over 200% of the recommended daily intake. This tropical fruit is also rich in fiber, folate, and antioxidants.

Enjoy it fresh, in smoothies, or even sliced with a sprinkle of chili and lime for a zesty snack.

Kiwi

One small kiwi delivers about 70–90 mg of Vitamin C—more than a medium orange. Beyond that, kiwis are rich in vitamin K, potassium, and fiber. Their sweet-tart flavor makes them a great addition to fruit salads, parfaits, or eaten on their own with a spoon.

Strawberries

A cup of halved strawberries offers around 85 mg of Vitamin C. These juicy berries are not only delicious but also contain anthocyanins—compounds that support heart and brain health.

Add them to your breakfast bowl, blend them into smoothies, or enjoy them as a naturally sweet dessert.

Oranges and Other Citrus Fruits

Oranges, grapefruits, lemons, and limes are classic sources of Vitamin C. A medium orange typically contains around 70 mg. While orange juice is popular, whole citrus fruits are preferable due to their fiber content and lower sugar concentration.

Use fresh citrus to brighten salads, marinades, or beverages.

🥤 Make citrus-infused water with lime, lemon, or orange slices for a hydrating C boost.

Papaya

One cup of papaya delivers roughly 90 mg of Vitamin C, along with digestive enzymes like papain that aid gut health. It’s also a good source of vitamin A and folate. Try it in tropical fruit salads, smoothies, or even as a breakfast topping.

Pineapple

With about 80 mg of Vitamin C per cup, pineapple is both tangy and nutritious. It also contains bromelain, an enzyme that may help with inflammation and digestion. Serve it grilled, blended into juices, or paired with savory dishes for a sweet contrast.

Mango

Mangoes provide a moderate dose of Vitamin C (around 60 mg per cup) and are packed with beta-carotene and other antioxidants. They're perfect in salsas, smoothies, or eaten fresh on a hot day.

These fruits are easy to incorporate into your diet, whether you're eating them fresh, blending them into smoothies, or tossing them into salads.

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Top Vitamin C-Rich Vegetables

While fruits often steal the spotlight for their Vitamin C content, many vegetables are just as impressive—if not more so. In fact, some vegetables contain even higher concentrations of Vitamin C than citrus fruits. Plus, they bring along a wide range of other nutrients and health benefits.

Here are some of the top vegetable sources to include in your meals:

Red and Yellow Bell Peppers

These colorful peppers are among the most concentrated sources of Vitamin C. A single medium red bell pepper delivers over 150 mg—more than double the amount in an orange. Yellow peppers can contain even more.

They’re best eaten raw or lightly cooked to preserve their Vitamin C content, making them ideal for salads, wraps, or as a crunchy snack.

🥗 Toss raw bell peppers into salads—they have more Vitamin C than oranges!

Broccoli

One cup of cooked broccoli provides about 80 mg of Vitamin C, along with fiber, vitamin K, and folate. Steaming is the best cooking method to retain most of its nutrients. Toss broccoli into stir-fries, soups, or serve it as a simple side dish with a squeeze of lemon for extra flavor.

Brussels Sprouts

These small cruciferous vegetables pack a nutritional punch. A one-cup serving of cooked Brussels sprouts provides around 75 mg of Vitamin C. They're also high in vitamin K, fiber, and antioxidants.

Try them roasted with a touch of olive oil, garlic, and balsamic glaze for a flavorful boost.

Kale and Other Leafy Greens

Kale contains about 80 mg of Vitamin C per cooked cup, and it's also rich in calcium, iron, and powerful plant compounds. Spinach, Swiss chard, and collard greens also offer modest amounts.

For best results, mix them into smoothies, sauté them lightly, or use them as a hearty salad base.

Tomatoes

Tomatoes are a versatile and widely available source of Vitamin C. A medium tomato offers around 20 mg, but this adds up quickly in sauces, salads, or salsas. Cherry tomatoes make a convenient snack, while sun-dried tomatoes offer a more concentrated dose.

Cabbage

Raw green cabbage provides about 30–50 mg of Vitamin C per cup, with red cabbage offering even more. Shredded into slaws or added to salads and wraps, cabbage is a great way to boost your Vitamin C while supporting digestion with its high fiber content.

Cauliflower

Often overshadowed by its green cousin, broccoli, cauliflower delivers about 50–60 mg of Vitamin C per cooked cup. It's a great low-carb alternative for many dishes and works well roasted, mashed, or as a rice substitute.

These vegetables can easily be incorporated into everyday meals and offer an excellent, low-calorie way to increase your Vitamin C intake—especially during the colder months when fresh fruit may be less available.

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Unique and Regional Sources of Vitamin C

While common fruits and vegetables like oranges and bell peppers are widely recognized for their Vitamin C content, several lesser-known regional foods are nutritional powerhouses in their own right.

These unique sources, often used in traditional diets around the world, can provide exceptionally high levels of Vitamin C—sometimes many times more than citrus fruits.

Acerola Cherries (Barbados Cherries)

Native to Central and South America, acerola cherries are one of the richest known natural sources of Vitamin C. Just one small cherry can contain 60–80 mg, and a ½ cup can deliver over 800% of your daily needs.

These tart berries are often used in juices, powders, or supplements, but fresh acerola can be enjoyed when in season.

Camu Camu

Camu camu is a small, sour fruit that grows in the Amazon rainforest. It’s considered a superfood thanks to its extremely high Vitamin C concentration—up to 60 times more than an orange by weight.

It’s rarely eaten fresh due to its tartness but is widely available as a powder, perfect for blending into smoothies or oatmeal.

🥄 Use camu camu powder in yogurt or oatmeal for a supercharged morning boost.

Amla (Indian Gooseberry)

Used for centuries in Ayurvedic medicine, amla is a traditional Indian fruit known for its antioxidant properties and impressive Vitamin C content. Just one fruit can provide over 100 mg of Vitamin C.

It’s often consumed as juice, dried slices, or in pickled form, and is also a key ingredient in many herbal remedies.

Rose Hips

Rose hips are the seed pods of wild roses and are packed with Vitamin C—often over 100 mg per tablespoon of dried rose hips. They’re traditionally used to make herbal teas, syrups, and jams. Rich in antioxidants, rose hips also support skin and joint health.

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Sea Buckthorn Berries

These bright orange berries grow in cold climates across Europe and Asia and are incredibly nutrient-dense. A small serving (about 3 tablespoons) can provide more than the daily recommended intake of Vitamin C.

Tart and astringent, they are commonly processed into juice, oil, or powder.

Kakadu Plum (Gubinge)

Native to Australia, the Kakadu plum contains the highest known natural concentration of Vitamin C—up to 100 times more than an orange. Traditionally used by Indigenous Australians for medicinal purposes, this fruit is increasingly available in dried or powdered form and is often added to health foods and supplements.

These unique sources offer an excellent way to diversify your diet and boost your Vitamin C intake, especially if you're looking for alternatives beyond the usual supermarket staples.

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Tips for Maximizing Vitamin C Intake from Foods

Eating a variety of Vitamin C-rich foods is a great start, but how you store, prepare, and combine these foods can significantly affect how much of the nutrient your body actually absorbs.

Here are some practical tips to help you make the most of your Vitamin C intake from whole foods:

Eat Fresh and Raw When Possible

Vitamin C is sensitive to heat, light, and air. Cooking—especially boiling—can destroy a significant amount of it.

To retain the most Vitamin C:

✔ Enjoy raw fruits and vegetables when safe and appropriate.
✔ Opt for steaming, sautéing, or roasting over boiling when cooking is necessary.
✔ Add fresh fruits and vegetables to your plate just before serving hot meals.

Store Produce Properly

Exposure to air and light can degrade Vitamin C over time.

✔ Keep fruits and vegetables in airtight containers in the refrigerator.
✔ Use produce within a few days of purchase for peak nutritional value.
✔ Cut fruits only when ready to eat to minimize nutrient loss.

📦 Skip long storage—use fresh produce within 3–5 days for maximum nutrient value.

Combine with Iron-Rich Foods

Vitamin C enhances the absorption of non-heme (plant-based) iron, which is found in foods like beans, lentils, spinach, and whole grains. Pairing these can improve nutrient uptake:

✔ Add lemon juice to cooked lentils or leafy greens.
✔ Include bell peppers or tomatoes in bean dishes or grain bowls.
✔ Enjoy a citrus fruit or kiwi alongside iron-rich meals.

Avoid Overcooking Vegetables

Cooking methods like boiling can reduce Vitamin C levels by up to 50% or more.

✔ Steam vegetables just until tender.
✔ Stir-fry with minimal oil for a quick, nutrient-preserving method.
✔ Use cooking water in soups or stews to retain some lost nutrients.

🍲 Use veggie steaming water in soups to retain lost Vitamin C and minerals.

Add a Splash of Citrus

Citrus juices like lemon or lime are easy ways to boost the Vitamin C content of a dish.

✔ Drizzle lemon juice over cooked vegetables or salads.
✔ Use lime in marinades or dressings.
✔ Add orange or grapefruit segments to grain bowls and salads.

🍋 Add lemon juice to cooked veggies just before serving to boost flavor and Vitamin C.

Choose Whole Foods Over Juices

Fruit juices can be high in sugar and low in fiber, and Vitamin C can degrade during processing or storage.

✔ Eat whole fruits for better nutrient retention and added fiber.
✔ If drinking juice, choose 100% fresh-squeezed and consume it shortly after preparation.

🧃 Drink fresh-squeezed juice right away—Vitamin C degrades with time and light.

Include a Variety of Sources

Different fruits and vegetables contain unique blends of nutrients that support each other.

✔ Rotate between citrus, berries, greens, and tropical fruits.
✔ Incorporate seasonal produce for freshness and variety.

By following these tips, you can ensure that you're not only getting enough Vitamin C but also absorbing and retaining as much of it as possible.

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