Vitamin C Content of Foods

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Food NameVit. CCalories 
Acerola juice1600.023
Fruit-flavored beverage, dry concentrate, low calorie, not reconstituted560.0217
Chives, dried or dehydrated525.4319
Tang, dry concentrate230.8386
Guava, raw228.368
Peppers, hot, cooked, from canned214.742
Peppers, hot, cooked, from canned, fat not added in cooking214.742
Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain)210.0350
Vegetable mixture, dried209.2371
Peppers, hot, cooked, from canned, fat added in cooking208.468
Complete Wheat Bran Flakes, Kellogg's (formerly 40% Bran Flakes)207.0318
Product 19204.0333
Peppers, hot, cooked202.142
Peppers, hot, cooked, from fresh202.142
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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