NutriBasesNutrition Intelligence

Nutrients

Vitamin C

An antioxidant supporting immunity and collagen. The Daily Value is 90 mg.

Richest source in our database: Babyfood, Gerber (2,732 mg per 100 g). Read the full foods high in vitamin c: the richest picks guide.

Daily Value (DV) 90 mg
Unit mg per 100 g
Guidance Getting enough of this nutrient is generally important.

Understanding vitamin c

What it does

Vitamin C is a water-soluble antioxidant needed to make collagen, the protein that holds skin, blood vessels and connective tissue together. It supports the immune system, wound healing and the absorption of iron from plants. The human body cannot make it, so it must come from food.

When intake falls short

Because vitamin C is widespread in produce, deficiency is uncommon, but very low intake over time causes scurvy, with bleeding gums, bruising and poor wound healing. People who eat few fruits and vegetables, smokers, and those with certain illnesses are most at risk. Smokers need an extra 35 mg a day to offset added oxidative stress.

Absorption & pairing

The body absorbs vitamin C efficiently at normal food doses, but the fraction absorbed drops as intake rises, and any excess is simply passed in urine. Eating vitamin C with plant-based iron at the same meal significantly improves iron absorption.

Food-first strategy

A wide range of everyday foods meets the 90 mg Daily Value, including citrus fruits, strawberries, kiwi, bell peppers, broccoli and tomatoes. A single orange or half a cup of chopped red pepper can supply most of a day's needs. Eating some produce raw helps, since heat and water can degrade the vitamin.

Humans are among the few animals that cannot make their own vitamin C. A single medium orange provides most of a day's vitamin C. Bell peppers contain even more vitamin C by weight than citrus fruit.

Foods highest in vitamin c

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Babyfood, Gerber2,732 mg3036%
  2. Beverages, Fruit-Flavored Drink2,400 mg2667%
  3. Beverages, Orange-Flavor Drink2,400 mg2667%
  4. Peppers, Sweet1,900 mg2111%
  5. Acerola, (West Indian Cherry)1,677.6 mg1864%
  6. Acerola Juice, Raw1,600 mg1778%
  7. Beverages, Tea1,342.3 mg1491%
  8. Chives, Freeze-Dried660 mg733%
  9. Spices, Coriander Leaf566.7 mg630%
  10. Beverages, Fruit-Flavored Drink560 mg622%
  11. Gelatin Desserts, Dry Mix490 mg544%
  12. Formulated Bar, Mars Snackfood Us489.9 mg544%

See also

Foods highest in vitamin c Foods High in Vitamin C: The Richest Picks guide Meat & Poultry Highest in Vitamin C Fish & Seafood Highest in Vitamin C Eggs & Dairy Highest in Vitamin C All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.