Nutrition guide
High Vitamin C Foods
Vitamin C (ascorbic acid) supports collagen synthesis, wound healing, and the immune system, and it improves the absorption of non-heme iron from plant foods in the same meal. Adult reference intakes are about 75 mg/day for women and 90 mg/day for men (U.S. guidance). Unlike fat-soluble vitamins, vitamin C is not stored in the body, so it is needed regularly. Bell peppers, citrus-family fruits, berries, broccoli, and leafy greens lead a per-100g ranking.
Adult reference intake: ~75 mg/day (women), ~90 mg/day (men).
What counts as “high”?
On U.S. labeling conventions the daily value is 90 mg, so a food providing 20% DV (≈18 mg) per 100g qualifies as a good source. Above 50 mg per 100g puts a food in the top tier of this database — led by bell peppers, strawberries, and broccoli.
Top 10 by vitamin c per 100g
See the full ranking of all 55 foods →
Common questions
Which foods have the most vitamin C per 100g?
In this database, bell peppers lead at over 90 mg per 100g, followed by strawberries, broccoli, and kale. Citrus fruits rank well per typical serving, though their per-100g content is moderate.
Does cooking destroy vitamin C?
Vitamin C is heat- and water-sensitive, so prolonged boiling can leach and degrade much of it. Steaming or eating raw preserves more. The ranking shows values for the food state recorded by USDA (typically raw).
Can you get too much vitamin C from food?
Vitamin C from food is considered safe at any realistic intake; excess is excreted. The ranking is informational, not a reason to megadose.
All values from USDA FoodData Central per 100g edible portion. Rankings reflect measured content, not typical serving sizes or absorption differences.