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Food Name | Vit. C | Calories | |
Acerola juice | 1600.0 | 23 | |
Fruit-flavored beverage, dry concentrate, low calorie, not reconstituted | 560.0 | 217 | |
Chives, dried or dehydrated | 525.4 | 319 | |
Tang, dry concentrate | 230.8 | 386 | |
Guava, raw | 228.3 | 68 | |
Peppers, hot, cooked, from canned | 214.7 | 42 | |
Peppers, hot, cooked, from canned, fat not added in cooking | 214.7 | 42 | |
Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain) | 210.0 | 350 | |
Vegetable mixture, dried | 209.2 | 371 | |
Peppers, hot, cooked, from canned, fat added in cooking | 208.4 | 68 | |
Complete Wheat Bran Flakes, Kellogg's (formerly 40% Bran Flakes) | 207.0 | 318 | |
Product 19 | 204.0 | 333 | |
Peppers, hot, cooked | 202.1 | 42 | |
Peppers, hot, cooked, from fresh | 202.1 | 42 | |
|
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 |
| 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 |
| 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 |
| 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 |
| Cloudberries, raw (Alaska Native) |
158 |
| Fruit punch drink, frozen concentrate |
156 |
| Malted drink mix, chocolate, with added nutrients, powder |
150 |
| Parsley, freeze-dried |
149 |
| 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 |
| Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted |
138 |
| Orange juice, frozen concentrate, unsweetened, undiluted |
138 |
| Pokeberry shoots, (poke), raw |
136 |
| Mustard spinach, (tendergreen), raw |
130 |
| 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 |
| Grapefruit juice, white, frozen concentrate, unsweetened, undiluted |
120 |
| Peppers, jalapeno, raw |
119 |
| Leeks, (bulb and lower-leaf portion), freeze-dried |
118 |
| Babyfood, fruit, papaya and applesauce with tapioca, strained |
113 |
| Snacks, potato chips, made from dried potatoes, fat-free, made with olestra |
109 |
| 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 |
| Citrus fruit juice drink, frozen concentrate |
95 |
| Peaches, frozen, sliced, sweetened |
94 |
| Broccoli, flower clusters, raw |
93 |
| Peppers, hungarian, raw |
93 |
| Foods High in Vitamin C |
Vitamin C |
| 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 |
| 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 |