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Usage Notes

• Vitamin C (measured in milligrams) and calories are calculated per 100g of food.
• This vitamin C content of foods database contains approximately 7,000 most common food items.
• Click on column header to sort foods by name or by vitamin C or calories.
• Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Vitamin C in Diet

Vitamin C is a water-soluble vitamin that is necessary for normal growth and development.
Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.
Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to: Form an important protein used to make skin, tendons, ligaments, and blood vessels. Heal wounds and form scar tissue Repair and maintain cartilage, bones, and teeth.
Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals. Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation. The buildup of free radicals over time is largely responsible for the aging process. Free radicals may play a role in cancer, heart disease, and conditions like arthritis.
The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.

Vitamin C Food Sources

All fruits and vegetables contain some amount of vitamin C.
Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral has been added to the food. Check the product labels to see how much vitamin C is in the product.
Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables.

Side Effects of Vitamin C

Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.
Too little vitamin C can lead to signs and symptoms of deficiency, including: Anemia, Bleeding gums, Decreased ability to fight infection, Decreased wound-healing rate, Dry and splitting hair, Easy bruising, Gingivitis (inflammation of the gums), Nosebleeds, Possible weight gain because of slowed metabolism, Rough, dry, scaly skin, Swollen and painful joints, Weakened tooth enamel.
A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

Recommendations

The best way to get the daily requirement of essential vitamins is to eat a wide variety of fruits, vegetables, fortified dairy foods, legumes (dried beans), lentils, and whole grains.

Foods High in Vitamin C

Vitamin C content is in milligrams per 100 grams of food weight.

Foods High in Vitamin C

Vitamin C

Orange-flavor drink, breakfast type, low calorie, powder

2400

Fruit-flavored drink, dry powder, low calorie, with high vitamin C

2400

Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie

2400

Peppers, sweet, red, freeze-dried

1900

Peppers, sweet, green, freeze-dried

1900

Acerola, (west indian cherry), raw

1678

Acerola juice, raw

1600

Chives, freeze-dried

660

Spices, coriander leaf, dried

567

Fruit-flavored drink, dry powdered mix, low calorie, with aspartame

560

Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium,

490

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors

490

Rose Hips, wild (Northern Plains Indians)

426

Lemonade, low calorie, with aspartame, powder

394

McDONALD'S, Apple Dippers

277

Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C

261

Orange-flavor drink, breakfast type, with pulp, frozen concentrate

243

Peppers, hot chili, green, raw

243

Cereals ready-to-eat, Ralston Enriched Bran flakes

240

Orange-flavor drink, breakfast type, powder

231

Guavas, common, raw

228

McDONALD'S, Apple Dippers with Low Fat Caramel Sauce

212

Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes

210

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes

207

Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19

204

SILK Hazelnut Creamer

200

Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL

200

Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes

200

Willow, young leaves, chopped (Alaska Native)

190

Foods Highest in Vitamin C

Vitamin C

Orange drink, breakfast type, with juice and pulp, frozen concentrate

190

Peppers, sweet, yellow, raw

184

Litchis, dried

183

Currants, european black, raw

181

Snacks, candy bits, yogurt covered with vitamin C

180

Gerber graduates Fruit Strips Real Fruit Bars

180

Peppers, sweet, green, sauteed

177

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar

176

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar

176

Peppers, sweet, red, cooked, boiled, drained, with salt

171

Peppers, sweet, red, cooked, boiled, drained, without salt

171

Peppers, sweet, red, sauteed

163

Thyme, fresh

160

Cloudberries, raw (Alaska Native)

158

Fruit punch drink, frozen concentrate

156

Malted drink mix, chocolate, with added nutrients, powder

150

Parsley, freeze-dried

149

Guava sauce, cooked

146

McDONALD'S, Fruit & Walnut Salad

145

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Chewy Chocolate Peanut Bar

144

Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR

144

Peppers, hot chili, red, raw

144

Drumstick pods, raw

141

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted

138

Orange juice, frozen concentrate, unsweetened, undiluted

138

Orange peel, raw

136

Pokeberry shoots, (poke), raw

136

Parsley, fresh

133

Kale, scotch, raw

130

Mustard spinach, (tendergreen), raw

130

Lemon peel, raw

129

Foods High in Vitamin C

Vitamin C

Peppers, sweet, red, raw

128

Malted drink mix, natural, with added nutrients, powder

127

Spices, parsley, dried

125

Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate

122

Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C

120

Snacks, fruit leather, rolls

120

Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors

120

Snacks, fruit leather, pieces, with vitamin C

120

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY

120

Kale, raw

120

Grapefruit juice, white, frozen concentrate, unsweetened, undiluted

120

Peppers, jalapeno, raw

119

Leeks, (bulb and lower-leaf portion), freeze-dried

118

Tomato powder

117

Babyfood, fruit, papaya and applesauce with tapioca, strained

113

Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

109

Kiwifruit, gold, raw

105

Vinespinach, (basella), raw

102

Tomatoes, sun-dried, packed in oil, drained

102

Tea, instant, sweetened with sugar, lemon-flavored, with added ascorbic acid, powder

100

Fireweed, young leaves, raw (Alaska Native)

99

Drumstick pods, cooked, boiled, drained, without salt

97

Drumstick pods, cooked, boiled, drained, with salt

97

Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut

97

Taro, tahitian, raw

96

Citrus fruit juice drink, frozen concentrate

95

Peaches, frozen, sliced, sweetened

94

Broccoli, flower clusters, raw

93

Broccoli, leaves, raw

93

Broccoli, stalks, raw

93

Peppers, hungarian, raw

93

Foods High in Vitamin C

Vitamin C

Kiwifruit, green, raw

93

Nance, frozen, unsweetened

93

Formulated bar, POWER BAR, chocolate

92

Cereals ready-to-eat, KASHI HEART TO HEART, Honey Toasted Oat

91

Snacks, FARLEY CANDY, FARLEY Fruit Snacks, with vitamins A, C, and E

90

Broccoli, raw

89

Cereals ready-to-eat, KASHI HEART TO HEART, Warm Cinnamon

89

Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid

89

Snacks, CLIF BAR, mixed flavors

88

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