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 per 100 g, 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 (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Acerola, (west indian cherry), raw | 1,678 mg | 1864% |
| Acerola juice, raw | 1,600 mg | 1778% |
| Peppers, hot chili, green, raw | 243 mg | 269% |
| Guavas, common, raw | 228 mg | 254% |
| Peppers, sweet, yellow, raw | 184 mg | 204% |
| Currants, european black, raw | 181 mg | 201% |
| Mango, Ataulfo, peeled, raw | 168 mg | 187% |
| Thyme, fresh | 160 mg | 178% |
| Peppers, bell, orange, raw | 158 mg | 176% |
| Brussels sprouts, raw | 143 mg | 159% |
| Drumstick pods, raw | 141 mg | 157% |
| Orange peel, raw | 136 mg | 151% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track vitamin c free
Healthy Squirrel is a free food tracker that fills in Vitamin C — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your vitamin c for the day.
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