
Vitamin C supports your immune system and helps your body use the iron you get from food. Your body also uses it to make collagen, a springy type of connective tissue that makes up parts of your body and helps heal wounds. And it’s an antioxidant that helps protect your cells from damage. Men need 90 milligrams per day, and women need 75 milligrams. A medium orange has about 70 milligrams, but many other foods are good sources, too.
One serving of any of the foods below contains more than 20 percent of the recommended daily value of vitamin C. This makes these foods “excellent” sources of the vitamin, according to the Food and Drug Administration (FDA).
The following 20 foods are among the richest sources of vitamin C:
Food | Serving size | Milligrams (mg) per serving | Percent of 90 mg daily value (DV) | |
1 | Guava, raw | 1 cup, raw | 377 | 419% |
2 | Sweet red pepper, raw | 1 cup, raw | 190 | 211% |
3 | Tomato juice | 1 cup, canned | 170 | 188.9% |
4 | Orange juice | 1 cup | 124 | 137.8% |
5 | Sweet green pepper | 1 cup, raw | 120 | 133% |
6 | Hot green chili pepper, raw | 1 pepper, raw | 109 | 121% |
7 | Oranges | 1 large fruit | 97.5 | 108.8% |
8 | Strawberries | 1 cup, sliced | 97.6 | 108% |
9 | Papaya | 1 small fruit | 95.6 | 106.2% |
10 | Pink grapefruit juice | 1 cup | 93.9 | 104.3% |
11 | Broccoli | 1 cup, raw | 81.2 | 90.2% |
12 | Pineapple chunks | 1 cup, raw | 78.9 | 87.7% |
13 | Potato | 1 large vegetable | 72.7 | 80.8% |
14 | Brussels sprouts | 1 cup, raw | 74.8 | 79.8% |
15 | Kiwifruit | 1 fruit | 64 | 71.1% |
16 | Mango | 1 cup, raw | 60.1 | 66.7% |
17 | Cantaloupe | 1 cup | 57.3 | 63.7% |
18 | Cauliflower | 1 cup, raw | 51.6 | 57.3% |
19 | Lemon | 1 fruit | 44.5 | 49.4% |
20 | White grapefruit | ½ medium fruit | 39 | 43.3% |
this information was sourced at WebMD.com