The ten foods with the highest vitamin C (ascorbic acid) content per 100 grams, ranked using USDA FoodData Central data.
Updated August 24, 202610 ranked3 sources
Quick answer: 1. Acerola Cherries (West Indian, raw), 2. Rosehips (raw), 3. Guava (raw), 4. Red Bell Pepper (raw), 5. Green Bell Pepper (raw), 6. Kale (raw), 7. Kiwifruit (green, raw), 8. Broccoli (raw), 9. Brussels Sprouts (raw), 10. Papaya (raw).
Vitamin C is an essential water-soluble nutrient that supports immune function, collagen synthesis, and iron absorption. While oranges are the most famous source, they rank well below several fruits and vegetables that contain far more vitamin C per gram.
This list ranks common whole foods by their vitamin C content per 100 grams of edible portion, drawn from the USDA FoodData Central database. The rankings may surprise you — the top food contains roughly 28 times as much vitamin C as an orange by weight. Values are for raw, fresh food unless otherwise noted, since vitamin C is heat-sensitive and cooking reduces content significantly.
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Vitamin C (mg/100g)
Vitamin C (mg/100g)
Acerola Cherries (West Indian, raw)
1678 mg
Rosehips (raw)
426 mg
Guava (raw)
228 mg
Red Bell Pepper (raw)
190 mg
Green Bell Pepper (raw)
128 mg
Kale (raw)
93.4 mg
Kiwifruit (green, raw)
92.7 mg
Broccoli (raw)
89.2 mg
Brussels Sprouts (raw)
85 mg
Papaya (raw)
62 mg
The ranking
1
Acerola Cherries (West Indian, raw)
Acerola cherries, also known as Barbados cherries or Malpighia emarginata, contain an extraordinary 1,678 mg of vitamin C per 100 g — roughly 28 times more than an orange. A single berry can provide the entire daily recommended intake. They are too tart to eat in large quantities raw and are commonly used in juice blends, purées, and supplements.
type: Fruitcategory: Fresh fruitserving_equivalence: ~1 medium berry provides 100% of the RDA for vitamin Ccommon_use: Juice, purées, supplements
2
Rosehips (raw)
Rosehips are the pseudofruits of the rose plant (Rosa spp.), forming after the petals fall. They are exceptionally rich in vitamin C at 426 mg per 100 g, along with vitamins A and E and antioxidant flavonoids. Dried rosehips are commonly brewed into tea, and the fresh fruit is used in syrups, jams, and soups.
type: Fruitcategory: Wild fruit / herbalserving_equivalence: ~30 g (a small handful) provides ~128 mg vitamin Ccommon_use: Tea, syrup, jam, soup
3
Guava (raw)
Guava (Psidium guajava) is a tropical fruit with distinctive pink or white flesh and a fragrant aroma. At 228 mg of vitamin C per 100 g, it is the richest common whole fruit besides acerola and rosehips. A single guava (about 100 g) provides more than twice the daily recommended intake of vitamin C.
Red bell peppers (Capsicum annuum) are fully ripened green peppers, which accounts for their higher vitamin C content — 190 mg per 100 g. They are also rich in vitamin A (as beta-carotene) and are one of the few vegetables that retain significant vitamin C after brief cooking.
type: Vegetablecategory: Pepperserving_equivalence: 1 medium pepper (~120 g) = ~228 mgcommon_use: Raw in salads, roasted, stuffed
5
Green Bell Pepper (raw)
Green bell peppers are the unripe version of red peppers and contain lower vitamin C at 128 mg per 100 g — still well above oranges. Green peppers are slightly crispier and more bitter than their red counterparts but remain one of the best vegetable sources of vitamin C.
type: Vegetablecategory: Pepperserving_equivalence: 1 medium pepper (~120 g) = ~154 mgcommon_use: Raw in salads, stir-fries, stuffed
6
Kale (raw)
Kale (Brassica oleracea var. sabellica) is a leafy green that has gained popularity as a nutrient-dense superfood. It provides 93.4 mg of vitamin C per 100 g, along with substantial vitamin K, vitamin A, calcium, and antioxidants such as quercetin and kaempferol.
type: Vegetablecategory: Leafy greenserving_equivalence: 1 cup chopped kale (~67 g) = ~63 mgcommon_use: Salads, smoothies, sautéed, chips
7
Kiwifruit (green, raw)
Green kiwifruit (Actinidia deliciosa) provides 92.7 mg of vitamin C per 100 g — about 1.7 times the concentration of an orange. Kiwifruit also contains the enzyme actinidin, which can help tenderize meat and aid protein digestion. Gold kiwifruit varieties have even higher vitamin C levels.
Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable providing 89.2 mg of vitamin C per 100 g. It is also an excellent source of vitamin K, folate, and the bioactive compound sulforaphane. Steaming broccoli preserves more vitamin C than boiling.
type: Vegetablecategory: Cruciferousserving_equivalence: 1 cup chopped broccoli (~91 g) = ~81 mgcommon_use: Steamed, roasted, raw in salads
9
Brussels Sprouts (raw)
Brussels sprouts (Brassica oleracea var. gemmifera) contain 85 mg of vitamin C per 100 g. Like broccoli, they are a cruciferous vegetable rich in glucosinolates and antioxidants. Roasting brings out their natural sweetness and preserves more vitamin C than boiling.
type: Vegetablecategory: Cruciferousserving_equivalence: 1 cup Brussels sprouts (~88 g) = ~75 mgcommon_use: Roasted, sautéed, shaved in salads
10
Papaya (raw)
Papaya (Carica papaya) is a tropical fruit with orange flesh and a mild, sweet flavor. It provides 62 mg of vitamin C per 100 g, along with the digestive enzyme papain and significant vitamin A as beta-carotene. Papaya is one of the few fruits whose vitamin C content increases slightly as it ripens.
type: Fruitcategory: Tropical fruitserving_equivalence: 1 cup cubed papaya (~140 g) = ~87 mgcommon_use: Fresh, smoothies, fruit salads
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Full comparison
#
Name
type
category
serving_equivalence
common_use
1
Acerola Cherries (West Indian, raw)
Fruit
Fresh fruit
~1 medium berry provides 100% of the RDA for vitamin C
Juice, purées, supplements
2
Rosehips (raw)
Fruit
Wild fruit / herbal
~30 g (a small handful) provides ~128 mg vitamin C
Tea, syrup, jam, soup
3
Guava (raw)
Fruit
Tropical fruit
1 medium guava (~100 g) = 228 mg
Fresh, juice, smoothies
4
Red Bell Pepper (raw)
Vegetable
Pepper
1 medium pepper (~120 g) = ~228 mg
Raw in salads, roasted, stuffed
5
Green Bell Pepper (raw)
Vegetable
Pepper
1 medium pepper (~120 g) = ~154 mg
Raw in salads, stir-fries, stuffed
6
Kale (raw)
Vegetable
Leafy green
1 cup chopped kale (~67 g) = ~63 mg
Salads, smoothies, sautéed, chips
7
Kiwifruit (green, raw)
Fruit
Fresh fruit
1 medium kiwi (~75 g) = ~70 mg
Fresh, sliced, smoothies
8
Broccoli (raw)
Vegetable
Cruciferous
1 cup chopped broccoli (~91 g) = ~81 mg
Steamed, roasted, raw in salads
9
Brussels Sprouts (raw)
Vegetable
Cruciferous
1 cup Brussels sprouts (~88 g) = ~75 mg
Roasted, sautéed, shaved in salads
10
Papaya (raw)
Fruit
Tropical fruit
1 cup cubed papaya (~140 g) = ~87 mg
Fresh, smoothies, fruit salads
How we ranked this
Foods are ranked by vitamin C (ascorbic acid) content in milligrams per 100 grams of edible portion, in descending order (rank 1 = highest concentration). Values are drawn from the USDA FoodData Central database, which aggregates analytical data from the food industry, academic research, and government laboratories. Only whole, minimally processed foods are included — concentrated extracts, fortified products, and dietary supplements are excluded. All values reflect raw food unless the food is not typically consumed raw (e.g., grains). Because vitamin C is heat- and light-sensitive, actual values can vary by variety, growing conditions, harvest timing, and storage duration; the USDA figures represent standardized composite averages.
FAQ
What food has the most vitamin C per 100 g?
Acerola cherries (West Indian) contain approximately 1,678 mg of vitamin C per 100 g — roughly 28 times more than an orange. Rosehips (426 mg) and guava (228 mg) are the next richest common food sources according to USDA FoodData Central data.
Do oranges have the most vitamin C?
No. Oranges contain about 53 mg per 100 g, which is a respectable source but ranks well below many other foods. Red bell peppers (190 mg), kiwifruit (93 mg), broccoli (89 mg), and Brussels sprouts (85 mg) all have higher vitamin C concentrations per gram.
How much vitamin C should I consume per day?
The RDA for vitamin C is 90 mg/day for adult men and 75 mg/day for adult women. Smokers need an additional 35 mg/day due to increased oxidative stress. The tolerable upper limit is 2,000 mg/day from all sources combined.
Does cooking destroy vitamin C?
Yes. Vitamin C is heat-sensitive and water-soluble. Boiling vegetables can destroy 50–70% of their vitamin C content. Steaming, microwaving, or eating raw preserves more of the nutrient. Brief stir-frying also retains more than boiling.