Fruits With Highest Vitamin C is an essential nutrient for the body to remain healthy and for you to be able to fight off infections. Vitamin C helps keep your teeth, skin, bones and blood vessels healthy. It is also the antioxidant that helps protect your cells from diseases such as cancer. Here is a list of fruits with the highest vitamin c content.
Foods That Are High in Vitamin C
Water-soluble vitamin C is present in a wide variety of foods, including fruits and vegetables.
It performs as a potent antioxidant in the body and is crucial for collagen formation, neurotransmitter synthesis, immunological function, and other processes. Including enough vitamin C in your diet could lower your risk of developing common illnesses like heart disease.
Vitamin C is also essential for the formation of collagen, connective tissue, bones, teeth, and your small blood vessels.
Vitamin C’s current daily value (DV) is 75mg for women and 90mg for males.
Higher susceptibility to infections, bleeding gums, frequent bruising and infections, inadequate wound healing, anemia, and scurvy are only a few of the indications of deficiencies.
For the sake of this article, we calculated the%DV for the list of items below using the DV of 90mg.
5 Foods That Are High in Vitamin C
A powerful antioxidant, vitamin C also benefits the health of the skin and the immune system. Find out about some of the top vitamin C-rich foods.
1. Kakadu plums
The Kakadu plum (Terminalia ferdinandiana) is an Australian native superfood containing 100 times more vitamin C than oranges.
It has the highest known concentration of vitamin C, containing up to 2,907 mg per 100 grams. Just one plum (approximately 15 grams) packs 436 mg of vitamin C, which is 484% of the DV
It’s also rich in potassium, vitamin E, and the antioxidant lutein, which may benefit eye health
Kakadu plums contain up to 2,907 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 484% of the DV.
2. Acerola cherries
Red acerola cherries (Malpighia emarginata) provide 825 mg of vitamin C, or 916% of the DV, in just one-half cup (49 grams).
Polyphenols, or plant-based micronutrients, are abundant in cherries. Additionally, they contain a lot of vitamin C, which gives them anti-inflammatory and antioxidant qualities.
Just one-half cup of acerola cherries delivers 916% of the recommended DV for vitamin C. The fruit may also reduce oxidative stress, inflammation, and exercise-induced muscle soreness.
3. Rose hips
The rose hip is a small, sweet, tangy fruit from the rose plant. It’s loaded with vitamin C.
Just 100 grams of rose hips provide 426 mg of vitamin C, or 473% of the DV
Vitamin C is needed for collagen synthesis, which supports skin integrity as you age.
Rose hips provide 426 mg of vitamin C per 100 grams. Around six pieces of this fruit deliver 132% of the DV and encourage healthier-looking skin.
4. Chili peppers
One green chili pepper contains 109 mg of vitamin C, or 121% of the DV. In comparison, one red chili pepper delivers 65 mg, or 72% of the DV
Moreover, there’s also evidence that hot red chili pepper consumption may decrease mortality
However, more research is required to fully understand the health benefits of chili peppers.
Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV, while one red chili pepper delivers 72%.
This tropical fruit with pink flesh is indigenous to Mexico and South America.
125 mg, or 138% of the DV, of vitamin C can be found in one guava. The antioxidant lycopene is very abundant in it.
In a six-week study, 45 young, healthy individuals discovered that consuming 400 grams of peeled guava daily, or about seven pieces, dramatically reduced their blood pressure and total cholesterol levels.
Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 138% of the DV for this vitamin.
6. Sweet yellow peppers
As sweet or bell peppers mature, their vitamin C level rises.
The quantity of vitamin C present in one large yellow pepper—342 mg, or 380% of the DV—is more than twice that of one green pepper.
Your eye health depends on getting enough vitamin C, and it may help prevent the development of cataracts.
According to a study involving over 300 women, those who consumed more vitamin C had a 33% lower risk of developing cataracts than those who consumed the least.
Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One sweet yellow pepper delivers 380% of the recommended DV.
Blackcurrants (Ribes nigrum) have 102 mg of vitamin C, or 113% of the daily value, in a half cup (56 grams).
Their deep, rich color is provided by anthocyanins, an antioxidant flavonoid.
According to studies, consuming a diet rich in antioxidants, such as vitamin C and anthocyanins, may lessen the oxidative damage linked to chronic illnesses like cancer, heart disease, and neurological diseases.
Blackcurrants contain 181 mg of vitamin C per 100 grams. One-half cup of blackcurrants packs 113% of the DV for vitamin C and may help reduce chronic inflammation.
This sweet, high-fiber fruit is packed with vitamin A
Cantaloupe is also a good source of Vitamin C.
One cup of cantaloupe slices contains 17.4 mg of Vitamin C, which is 19% of what is recommended for adults daily
One cup of cantaloupe slices contains 17.4 grams of Vitamin C, which is 19% of the DV. The fruit is also packed with nutrients, including vitamin A and fiber.
Fresh parsley supplies 10 milligrams of vitamin C in two tablespoons (8 grams), or 11% of the daily value.
Vitamin K, antioxidants, and vitamin C are all abundant in parsley.
Consuming vitamin C-rich foods may lower your risk of developing cancer.
According to a 2018 study, boosting vitamin C intake by 100 mg daily decreased the risk of cancer by 7%.
Additionally, increasing dietary vitamin C by 150 mg per day was shown to lower prostate cancer risk by up to 5% in cohort studies and by 21% in case-control studies
Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which helps increase iron absorption.
10. Mustard spinach
The amount of vitamin C in one cup of raw, chopped mustard spinach is 195 mg, or 217% of the daily value.
One cup of cooked mustard greens contains 117 mg of vitamin C, or 130% of the DV, despite the fact that heat from cooking reduces the amount of vitamin C in foods.
Mustard spinach is rich in vitamin A, potassium, calcium, manganese, fiber, and folate, just like many other dark, leafy greens.
Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.
Vitamin C Rich Foods: Ranked from Highest to Lowest
We were aware that vitamin C is a crucial element that we must consume regularly to keep our health at its best.
In fact, the development of the clinical trial, which is currently regarded as the gold standard of medical knowledge, is probably tied to the beginning of modern medicine itself.
But we were curious in the foods that were the richest sources of vitamin C.
So, to compare them calorie-for-calorie, we gathered comprehensive nutrient data from the USDA Food Database.
How we measured foods rich in vitamin C
Foods come in different sizes. And everyone eats different amounts of each food.
Therefore, we were interested in discovering which foods had the maximum calorie-per-calorie vitamin C density.
In other words, we divided the vitamin C content by the quantity of calories included in 100 grams of each item.
The results can then be examined side by side to determine which foods are the highest in vitamin C.
A few of these may surprise you.
Top 20 Most Vitamin C Rich Foods – Ranked
- 20. Hungarian Pepper (3.20 mg/kcal)
- 19. Broccoli Stalks (3.33 mg/kcal)
- 18. Broccoli Flower Clusters (3.33 mg/kcal)
- 17. Guava (3.36 mg/kcal)
- 16. Chinese Cabbage (Pak-Choi) (3.46 mg/kcal)
- 15. Red Hot Chili Pepper (3.59 mg/kcal)
- 14. Pimento (3.69 mg/kcal)
- 13. Parsley (3.69 mg/kcal)
- 12. Drumstick Pods (3.81 mg/kcal)
- 11. Watercress (3.91 mg/kcal)
- 10. Green Sweet Pepper (4.02 mg/kcal)
- 9. Jalapeno Pepper (4.09 mg/kcal)
- 8. Tomato Juice (4.12 mg/kcal)
- 7. Red Sweet Pepper (4.91 mg/kcal)
- 6. Balsam-Pear (Bitter Gourd) Pods (4.94 mg/kcal)
- 5. Mustard Spinach (Tendergreen) (5.91 mg/kcal)
- 4. Pokeberry Shoots (5.91 mg/kcal)
- 3. Green, Hot Chili Pepper (6.06 mg/kcal)
- 2. Sweet, Yellow Pepper (6.80 mg/kcal)
- 1. Acerola (West Indian Cherry) (52.43 mg/kcal)
Foods Rich in Vitamin C
It’s logical to assume that fruits would all rank highly in a list of foods high in vitamin C.
Oddly enough, oranges fail to make the top 20.
But a lot of vegetables also rank highly. For instance, a number of pepper types are extremely high in vitamin C. The vegetable on the list with the highest vitamin C content is the sweet yellow pepper.
Peppers are often high in vitamin C.
In fact, veggies make up 39 of the top 20 foods high in vitamin C.
Therefore, veggies make up 78% of the top 20 foods high in vitamin C.
But a fruit continues to hold the top rank. The food on the list with the highest vitamin C content is the Acerola, often known as West Indian Cherry.
What Are the Best Vitamin C Rich Foods for Weight Loss?
By consuming these items, you’ll get more than five times the amount of vitamin C that is advised each day!
Orange would probably come after “vitamin C” if we were to play a word association game. But many people would struggle if asked to name another item that was high in vitamin C.
“Um. Orange juice?”
Vitamins Benefit the Body! How to Consume Enough C, D, and E
Although it isn’t widely known, oranges (in any form) aren’t the best source of vitamin C in the grocery store – not even close. Each fruit only contains 70 milligrams of the vitamin.
You don’t think so? To demonstrate our point, we’ve selected seven items that offer greater nutritional value per serving than the overrated fruit and listed them in ascending order of potency. Even the meal with the lowest ranking on our list has 13% more vitamin C than a typical citrus fruit, while the food with the highest ranking has an astounding 437% more!
Though many people turn to the vitamin when they feel the sniffles coming on, Vitamin C offers far more benefits to your bod than you might realize. The nutrient has been proven to elevate mood (which can ward off emotionally-fueled munching) and counteract stress hormones that trigger abdominal fat storage, making it an important nutrient for those trying to lose weight. It also protects cells from free radical damage, so if you are regularly exposed to cigarette smoke, air pollution, or ultraviolet light, consuming the foods below should be a priority. Here’s what you should add to your grocery cart:
Vitamin C content: 1 cup chunks, 79 mg, 131% DV
What’s not to love about this fruit with a yellow hue? A quick bite of pineapple can suddenly transport you to a remote beach that is a million miles away. It also has 79 milligrams of vitamin C and bromelain, an enzyme that aids in digestion and lessens bloating.
Vitamin C content: 1 cup chopped, 87 mg, 145% DV
Kale, the unofficial king of the produce aisle, boasts 133 percent of the day’s vitamin A and nearly one and a half times the recommended amount of vitamin C. Sauteed kale makes a great addition to stir-frys, soups and omelets, while the raw variety can be squeezed into a sandwich or used as a salad or smoothie base.
Vitamin C content: 1 cup, 88 mg, 146% DV
Papaya, sometimes called “the fruit of the angels,” is an oft-overlooked nutritional goldmine and one of these vitamin C rich foods. The exotic fruit provides an impressive 88 milligrams of vitamin C and 2.5 grams of belly-filling fiber for just 62 calories and 11 grams of sugar.
Vitamin C content: 1 cup, halved, 89 mg, 148% DV
We love strawberries because they satisfy cravings in a delicious way and are loaded with polyphenols, potent natural compounds that can aid in weight loss and even prevent the formation of fat. To obtain a significant dose of vitamin C, slice up a cup and eat it as an afternoon snack, add it to salad, or include it into overnight oats.
Vitamin C content: 1 cup cooked, 97 mg, 161% DV
This cruciferous vegetable also provides about two days’ worth of vitamin C and is a strong source of heart-healthy omega-3s. Sprouts and other foods high in the nutrition, such as walnuts and flaxseeds, should be included in your diet if you don’t like fish.
Red Bell Pepper
Vitamin C content: 1 cup, raw, chopped 190 mg, 316% DV
Bell peppers are an excellent addition to any diet intended to help you lose weight since they include the metabolism-enhancing chemical dihydrocapsiate and a lot of vitamin C. Slices of the vegetable can be dipped into hummus, added to sandwiches and salads, or combined with steak, salsa, black beans, red pepper, and onion to make a Chipotle-inspired meal.
Vitamin C content: 1 cup raw, 376 mg, 626% DV
Guava takes the top spot on our list of foods high in vitamin C. One cup of the delicious fruit has about a week’s worth of vitamin C. It also contains more lycopene than any other fruit or vegetable, which is an antioxidant that fights cancer. you’ve never had one before? You might be shocked to see that the fruit is dripping with seeds. They are edible, so don’t waste time trying to eat around them; simply tuck in!
Five Fruits Packed with Vitamin C
Dietary vitamin C is crucial to good health. The bad news is that the human body is unable to produce vitamin C on its own and does not do a good job of storing it, so you must consume the correct amount to reap the benefits.
The National Institute of Health recommends adults get 75 to 90 milligrams (mg) of vitamin C daily, while children between the ages of 4 and 18 should consume 25 to 65 mg. Fruits and vegetables are the best sources of vitamin C, but anybody who has children knows how difficult it can be to convince youngsters to eat their vegetables.
Some of the healthiest foods you can eat are broccoli and cauliflower, but good luck convincing your 8-year-old to try them. Fortunately, there are several of fruits that taste great and are high in vitamin C. Including them in your family’s diet is a simple approach to ensure that everyone is getting the nutrients they require while preventing mealtime chaos.
We put a lot of effort into encouraging a healthy diet for you and your loved ones as part of our family medicine practice. Here are the top five fruits for vitamin C content.
You usually think of this first when you think of vitamin C, and for good reason. Like all citrus fruits, oranges have a lot of it—up to 51 mg per serving. Oranges are a healthy breakfast option as well as a snack during the day. Keep orange juice away as well. Juice is substantially sweetened due to its condensed nature, which reduces your intake of vitamin C.
Some people in your family might not enjoy the acidic flavor of oranges. In that case, strawberries are a great alternative. They have a softer, sweeter flavor and pair well with breakfast food. If you’re really clever, you can serve them with Greek yogurt and pass it off as a kind of healthy dessert. (Be forewarned: older, more experienced kids will call your bluff immediately.) One strawberry only has 7 mg of vitamin C, so make sure to indulge in a few bites.
Believe it or not, kiwis come with more vitamin C than oranges – there is 70 mg per medium-size serving. They are also high in fiber and rich in antioxidants. You might want to peel them before serving – the skin is brown and fuzzy, which could gross out your more discerning family members – but there are even more nutrients to be found there, so keep that in mind. Kiwis taste great with strawberries; serve both for a double punch of vitamin C.
If the kiwi is a hit, branch out with papaya, another tropic fruit that has tons of vitamin C – up to 90 mg depending on the serving size. You can also find B vitamins and potassium here. It’s a healthy combination that increases heart health and might help prevent colon cancer. The flavor can be a bit bland compared to kiwi or strawberry, so if you get any resistance from the family, try squeezing some lime juice on top.
Okay, this is a bit of a reach, but hear us out. First, tomatoes are fruit, so technically it counts. But more importantly, tomatoes are a great source of vitamin C, especially when you eat them raw. When tomatoes are processed into, for example, a pasta sauce – aka, one of the only ways kids can stomach them – they lose their healthiness. Try getting away with a Caprese salad – the creamy mozzarella and sweet balsamic might be enough to distract them from the cherry tomato.
If despite your best-efforts tomatoes remain a no-go, there are some more great options out there. Cantaloupe, pineapple, mango, and grapefruit are also rich in vitamin C and are sure to be met with more open arms than tomatoes.