Foods highest in Vitamin C
Vitamin C is an antioxidant that builds collagen and helps your body absorb iron from plants.
Below are the whole foods with the most vitamin c in a typical serving, straight from USDA FoodData Central, plus how much you need and how to keep track without doing any math.
What vitamin c does
Vitamin C is an antioxidant that builds collagen and helps your body absorb iron from plants.
Smokers and people who eat few fruits and vegetables are the most likely to be low.
How much you need
The Daily Value used on food labels is 90 mg a day for adults. The tolerable upper limit is about 2,000 mg, with vitamin c, more isn't better.
Your real target depends on your age, sex and body, Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in vitamin c
| Food | Serving | Amount | % Daily Value |
|---|---|---|---|
| Acerola juice, raw | 1 cup (240 g) | 3,840 mg | 4267% |
| Acerola, (west indian cherry), raw | 1 cup acerola (98 g) | 1,644 mg | 1827% |
| Mango, Ataulfo, peeled, raw | 1 mango (207 g) | 348 mg | 387% |
| Peppers, sweet, yellow, raw | 1 medium pepper (119 g) | 218 mg | 243% |
| Pokeberry shoots, (poke), raw | 1 cup pokeberry shoot (160 g) | 218 mg | 242% |
| Currants, european black, raw | 1 cup currant (112 g) | 203 mg | 225% |
| Mustard spinach, (tendergreen), raw | 1 cup chopped mustard spinach (150 g) | 195 mg | 217% |
| Peppers, bell, orange, raw | 1 medium pepper (119 g) | 188 mg | 209% |
| Tomato juice, canned, with salt added | 1 cup (240 g) | 168 mg | 187% |
| Peaches, frozen, sliced, sweetened | 1 medium peach (150 g) | 141 mg | 157% |
| Drumstick pods, raw | 1 cup slices drumstick pod (100 g) | 141 mg | 157% |
| Litchis, raw | 1 cup litchis (190 g) | 136 mg | 151% |
Per typical serving, using the reference amounts food labels are built on (3 oz of meat or fish, 1 tbsp of oil, 1 oz of nuts or cheese, 1 cup of milk), or the everyday size for whole fruit and vegetables. Whole foods from USDA FoodData Central, highest first. In the app, every amount scales to the serving you actually log.
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Open Healthy Squirrel and log a food to see your vitamin c for the day.
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