Foods High in Vitamin C: Fruits, Vegetables and How Much Different Foods Provide
Which fruits and vegetables are high in vitamin C, with USDA amounts per serving for peppers, guava, citrus, kiwi and broccoli, how cooking changes them, and official intake levels.
Content last updated . This page has not been medically reviewed.
How much vitamin C is in common foods
Amounts come from the USDA FoodData Central "SR Legacy" data (April 2018 release); the amount per serving is worked out from USDA's per-100 g values and gram weights. [3] Ripeness, variety, storage and cooking change the numbers. The last column compares a serving with the Daily Value on US labels, 90 mg. [4] That is a label reference amount, not a personal requirement.| Food | Serving | Vitamin C (mg) | % of US label Daily Value |
|---|---|---|---|
| Guava, raw | 1 fruit (55 g) | 126 | 140% |
| Orange juice, raw | 1 cup (248 g) | 124 | 138% |
| Red sweet pepper, raw | 1/2 cup chopped (75 g) | 95 | 106% |
| Papaya, raw | 1 cup pieces (145 g) | 88 | 98% |
| Orange, raw | 1 fruit (131 g) | 70 | 77% |
| Kiwifruit, green, raw | 1 fruit (69 g) | 64 | 71% |
| Mango, raw | 1 cup pieces (165 g) | 60 | 67% |
| Cantaloupe, raw | 1 cup cubes (160 g) | 59 | 65% |
| Broccoli, cooked, boiled | 1/2 cup (78 g) | 51 | 56% |
| Brussels sprouts, cooked, boiled | 1/2 cup (78 g) | 48 | 54% |
| Strawberries, raw | 1/2 cup halves (76 g) | 45 | 50% |
| Grapefruit, raw | 1/2 medium (128 g) | 44 | 49% |
| Tomato, red, raw | 1 medium (123 g) | 17 | 19% |
| Potato, baked, with skin | 1 medium (173 g) | 17 | 18% |
| Kale, cooked, boiled | 1/2 cup (59 g) | 11 | 12% |
Raw, cooked and stored
MedlinePlus says the best food sources of vitamin C are uncooked or raw fruits and vegetables, and that cooking, long storage, microwaving, steaming and light exposure can reduce the content; it suggests orange juice sold in a carton rather than a clear bottle. [1] The USDA data show the same direction for broccoli: about 89 mg per 100 g raw and 65 mg per 100 g boiled. [3] Cooked broccoli still ranks well per serving in the table. For more, see Cooking, processing and storage.Official intake levels
| Body, year | Group | Figure |
|---|---|---|
| US Dietary Reference Intakes via MedlinePlus, 2025 | Men 19 and older; women 19 and older (RDA) | 90 mg; 75 mg a day [1] |
| US via MedlinePlus, 2025 | Pregnancy; breastfeeding (women) | 85 mg; 120 mg a day [1] |
| US via MedlinePlus, 2025 | Children 1 to 3, 4 to 8, 9 to 13 | 15, 25 and 45 mg a day [1] |
| US via MedlinePlus, 2025 | Smokers and people around secondhand smoke | An additional 35 mg a day [1] |
| NHS (UK), page reviewed 2020 | Adults 19 to 64 | 40 mg a day [2] |
| EFSA (EU), version of August 2025 | Upper level | "No adequate data to derive a UL" [5] |
The gap between 40 mg (UK) and 90 mg or 75 mg (US) shows that countries set references differently; see RDA, AI, DV and UL.
Frequently asked questions
Which foods have the most vitamin C?
In the USDA data used here, guava, orange juice, red peppers and papaya gave the most per serving, with oranges, kiwifruit, mango and cantaloupe close behind. [3]
Does cooking destroy vitamin C?
It reduces it. MedlinePlus says raw is best and that cooking and long storage lower the content. [1] Boiled broccoli in the USDA data kept about 65 mg per 100 g compared with 89 mg raw. [3]
Is orange juice a good source?
Yes, one cup supplied more than the US label Daily Value in the USDA data. [3] MedlinePlus suggests choosing juice sold in cartons rather than clear bottles because light lowers vitamin C. [1]
Do I need extra vitamin C if I smoke?
MedlinePlus says smokers and people around secondhand smoke should add 35 mg a day to their US reference amount; ask a clinician what applies to you. [1]
Does vitamin C prevent colds?
MedlinePlus says research shows that for most people supplements or vitamin C-rich foods do not reduce the risk of catching a cold. [1] See Vitamin C and the common cold.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and who should ask a clinician
- Large supplement amounts. MedlinePlus says amounts above 2,000 mg a day are not recommended and can cause stomach upset, diarrhea and, rarely, kidney stones. [1] The NHS reports stomach pain, diarrhoea and flatulence above 1,000 mg a day and says less than 1,000 mg of supplements a day is unlikely to cause harm. [2] See High-dose vitamin C.
- Pregnancy. MedlinePlus says large doses of vitamin C supplements are not recommended in pregnancy. [1] Ask your midwife or doctor: Pregnancy and breastfeeding.
- Iron. Vitamin C aids iron absorption. [1] See Vitamin C and iron absorption and Foods high in iron.
- Deficiency (scurvy in its severe form) mainly affects older, malnourished adults. [1] Symptoms such as bleeding gums or easy bruising have many causes and need a clinician, not self-diagnosis.
- Kidney conditions, cancer treatment, medicines. Ask your care team before supplements: Medication interactions.