Foodmanac nutrient guide

100 Foods High In Vitamin C With Benefits, Daily Needs and Warnings

Vitamin C supports collagen formation, antioxidant protection, and normal immune function.

Use this page to understand Vitamin C benefits, daily requirements, safety notes, and the top Foodmanac food sources.

See top Vitamin C foods Daily needs table Warnings

Vitamin C benefits in the body

Helps the body make collagen for skin and connective tissue.
Supports wound healing as part of normal tissue repair.
Acts as an antioxidant in the body.
Improves absorption of non-heme iron from plant foods.
Supports normal immune function.

Who should pay attention?

People who smoke need more vitamin C each day.
Fruit and vegetables are the main food sources.
Cooking and storage can reduce vitamin C in some foods.
Pairing vitamin C foods with beans or lentils can help iron absorption.

How to use this list

Compare foods by measured database values.
Choose foods that fit your diet and culture.
Check serving size before judging a food.
Use medical advice for disease-specific diets.

Vitamin C daily body requirements

Daily needs change by age, sex, pregnancy, lactation, body size, health, medicines, and activity. The table gives general U.S. reference values for healthy people.

Vitamin C daily requirements by age, sex, and life stage
Group	Recommended intake
Children 1–3 years	15 mg/day
Children 4–8 years	25 mg/day
Ages 9–13 years	45 mg/day
Teen boys 14–18 years	75 mg/day
Teen girls 14–18 years	65 mg/day
Adult men	90 mg/day
Adult women	75 mg/day
Pregnancy	80–85 mg/day
Lactation	115–120 mg/day
People who smoke	+35 mg/day

These values are education guidance, not a personal prescription. Your clinician can adjust targets for medical conditions.

Vitamin C warnings and safe-use notes

High-dose supplements can cause diarrhea and stomach upset.
People with kidney stone risk should ask a clinician about high doses.
Vitamin C does not replace medical treatment for infections.
Food sources are usually enough for many healthy people.

Before you use the food ranking

A high value in the table does not automatically make a food best for everyone. Calories, allergies, sodium, added sugar, preparation, and portion size also matter.

Also, some foods are rich because they are dried, concentrated, fortified, or cooked. Compare similar serving sizes before making a meal decision.

Top 100 Foods High In Vitamin C

Practical foods people commonly eat when searching for foods high in Vitamin C are shown first. After those practical sources, Foodmanac shows other foods with the highest Vitamin C values in the database. The nutrient values themselves are not changed.

Common Vitamin C food sources first, followed by other high-Vitamin C foods
Rank	Food source	Vitamin C amount
Common practical foods with Vitamin C
1	Red pepper, cooked, as ingredient	130 mg
2	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	2400 mg
3	Kiwifruit, ZESPRI SunGold, raw	161 mg
4	Snacks, SUNKIST, SUNKIST Fruit Roll, strawberry, with vitamins A, C, and E	81.6 mg
5	Guava, raw	228 mg
6	Brussels sprouts, raw	143 mg
7	Tomato juice, canned, with salt added	70.1 mg
8	Potatoes, mashed, dehydrated, flakes without milk, dry form	81 mg
Other foods high in Vitamin C
9	Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic	2730 mg
10	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	2400 mg
11	Peppers, sweet, red, freeze-dried	1900 mg
12	Acerola, (west indian cherry), raw	1680 mg
13	Acerola juice, raw	1600 mg
14	Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C	1340 mg
15	Chives, freeze-dried	660 mg
16	Spices, coriander leaf, dried	567 mg
17	Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame	560 mg
18	Fruit flavored drink, powdered, not reconstituted, diet	560 mg
19	Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	490 mg
20	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	490 mg
21	Rose Hips, wild (Northern Plains Indians)	426 mg
22	Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C	261 mg
23	Babyfood, cereal, rice with pears and apple, dry, instant fortified	250 mg
24	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	243 mg
25	Peppers, hot chili, green, raw	242 mg
26	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	240 mg
27	Beverages, orange-flavor drink, breakfast type, powder	231 mg
28	Fruit flavored drink, with high vitamin C, powdered, not reconstituted	231 mg
29	Guavas, common, raw	228 mg
30	Jujube, Chinese, fresh, dried	218 mg
31	SILK Hazelnut Creamer	200 mg
32	Vegetable mixture, dried	193 mg
33	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate	190 mg
34	Willow, young leaves, chopped (Alaska Native)	190 mg
35	Peppers, sweet, yellow, raw	184 mg
36	Litchis, dried	183 mg
37	Currants, european black, raw	181 mg
38	Snacks, candy bits, yogurt covered with vitamin C	180 mg
39	Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars	180 mg
40	Peppers, sweet, green, sauteed	177 mg
41	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	176 mg
42	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	176 mg
43	Baobab powder	173 mg
44	Peppers, sweet, red, cooked, boiled, drained, with salt	171 mg
45	Peppers, sweet, red, cooked, boiled, drained, without salt	171 mg
46	Mango, Ataulfo, peeled, raw	168 mg
47	Peppers, sweet, red, sauteed	163 mg
48	Thyme, fresh	160 mg
49	Cloudberries, raw (Alaska Native)	158 mg
50	Peppers, bell, orange, raw	158 mg
51	Beverages, Fruit punch drink, frozen concentrate	156 mg
52	Parsley, freeze-dried	149 mg
53	Guava sauce, cooked	146 mg
54	Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium	145 mg
55	Orange juice, frozen concentrate, unsweetened, undiluted	145 mg
56	Orange juice, 100%, frozen, not reconstituted	145 mg
57	Peppers, hot chili, red, raw	144 mg
58	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	144 mg
59	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	144 mg
60	Peppers, bell, red, raw	142 mg
61	Peppers, sweet, red, raw	142 mg
62	Drumstick pods, raw	141 mg
63	Peppers, bell, yellow, raw	139 mg
64	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	138 mg
65	Nutritional powder mix, sugar free (Carnation Instant Breakfast)	138 mg
66	Pokeberry shoots, (poke), raw	136 mg
67	Orange peel, raw	136 mg
68	Candies, fruit snacks, with high vitamin C	136 mg
69	Parsley, fresh	133 mg
70	Parsley, raw	133 mg
71	Peppers, hot, raw	131 mg
72	Mustard spinach, (tendergreen), raw	130 mg
73	Lemon peel, raw	129 mg
74	Peppers, poblano, seeded, raw	128 mg
75	Peppers, sweet, red, raw	128 mg
76	Spices, parsley, dried	125 mg
77	Peppers, red, cooked	122 mg
78	Peppers, raw, NFS	121 mg
79	Pepper, for use on a sandwich	121 mg
80	Candy, fruit leather	120 mg
81	Snacks, fruit leather, pieces, with vitamin C	120 mg
82	Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C	120 mg
83	Nutrition bar (Zone Perfect Classic Crunch)	120 mg
84	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	120 mg
85	Snacks, fruit leather, rolls	120 mg
86	Candy, fruit snacks	120 mg
87	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	120 mg
88	Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors	120 mg
89	Peppers, jalapeno, raw	119 mg
90	Leeks, (bulb and lower-leaf portion), freeze-dried	118 mg
91	Tomato powder	117 mg
92	Babyfood, fruit, papaya and applesauce with tapioca, strained	113 mg
93	Peppers, banana or Hungarian wax, seeded, raw	112 mg
94	Peppers, hot, cooked	112 mg
95	Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST	109 mg
96	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	109 mg
97	Nutritional powder mix, high protein (Slim Fast)	104 mg
98	Pimiento	104 mg
99	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	104 mg
100	Nutrition bar or meal replacement bar, NFS	104 mg

Frequently Asked Questions

What does Vitamin C do in the body?

Vitamin C supports collagen formation, antioxidant protection, and normal immune function.

How much Vitamin C do I need each day?

Your need depends on age, sex, pregnancy, lactation, health, medicines, and other factors. Use the table above for general daily reference values.

Which foods contain the most Vitamin C?

The table ranks foods by Foodmanac database values. Always compare serving size and preparation before choosing a food.

Can too much Vitamin C be harmful?

Yes, excessive intake can be unsafe for some nutrients, supplements, and health conditions. Review the warnings above and seek medical advice when needed.

References

Foodmanac uses database values for rankings. Daily needs and warning notes are based on public nutrition references.