Nutrient guide
Foods high in vitamin C
Fruits and vegetables supply nearly all vitamin C, with guava, red bell pepper, citrus, kiwi and papaya near the top. Here are 15 common foods ranked by vitamin C per serving.
What is vitamin C?
Vitamin C (ascorbic acid) is an antioxidant the body needs to make collagen, a protein in skin, tendons and blood vessels. It also helps the body absorb non-heme iron from plant foods.
Fruits and vegetables provide nearly all of it: citrus fruits, bell peppers, kiwi, strawberries, broccoli and Brussels sprouts among them. Long storage and cooking reduce it, so raw or lightly cooked produce keeps more.
How much vitamin C do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 75 mg | 90 mg |
| 31–50 years | 75 mg | 90 mg |
| 51 years and older | 75 mg | 90 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Vitamin C in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Tomato juice (no salt added) | 1 cup (243 g) | 170 | 70 |
| Guava | 1 piece (55 g) | 126 | 228 |
| Orange juice | 1 cup (248 g) | 124 | 50 |
| Red bell pepper (raw) | ½ cup (75 g) | 95 | 128 |
| Papaya | 1 cup (145 g) | 88 | 61 |
| Orange juice with added calcium and vitamin D | 1 cup (249 g) | 84 | 34 |
| Pineapple | 1 cup (165 g) | 79 | 48 |
| Orange | 1 piece (131 g) | 70 | 53 |
| Kiwi | 1 piece (69 g) | 64 | 93 |
| Broccoli (cooked) | ½ cup (78 g) | 51 | 65 |
| Brussels sprouts (cooked) | ½ cup (78 g) | 48 | 62 |
| Cauliflower (cooked) | ½ cup (62 g) | 27 | 44 |
| Baked sweet potato | 1 piece (114 g) | 22 | 20 |
| Clams (cooked) | 3 oz (85 g) | 19 | 22 |
| Mussels (cooked) | 3 oz (85 g) | 12 | 14 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation. Some juices have vitamin C added; the values shown are USDA's for the products named.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 170545, 173044, 169098, 170108, 169926, 169101, 169124, 169097, 168153, 169967, 169971, 170397, 168483, 171975, 174217.
How to see your own vitamin C intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Vitamin C is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much vitamin C do adults need per day?
U.S. reference values for adults are 75 mg a day for women and 90 mg for men.
Which foods are highest in vitamin C?
Among the foods in the table, tomato juice (170 mg), guava (126 mg), and orange juice (124 mg) have the most per serving. Per 100 g, the most concentrated are guava (228 mg), red bell pepper (128 mg), and kiwi (93 mg).
How can I track my vitamin C intake?
Log your meals in Track Macro. The free All nutrients view shows vitamin C against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.