Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Vitamin C (ascorbic acid) is an antioxidant essential for collagen synthesis, immune function, and iron absorption. Contrary to popular belief, oranges are far from the richest source. This table ranks foods by vitamin C content per 100 grams using USDA FoodData Central data. Acerola cherries, rosehips, and guava dwarf most common fruits and vegetables.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Vitamin C (mg) |
|---|---|---|
| 1 | Acerola cherries (West Indian)plant | Vitamin C (mg) |
| 2 | Rosehips (raw)plant | Vitamin C (mg) |
| 3 | Guava (raw)plant | Vitamin C (mg) |
| 4 | Red bell pepper (raw)plant | Vitamin C (mg) |
| 5 | Green bell pepper (raw)plant | Vitamin C (mg) |
| 6 | Kale (raw)plant | Vitamin C (mg) |
| 7 | Kiwifruit (green, raw)plant | Vitamin C (mg) |
| 8 | Broccoli (raw)plant | Vitamin C (mg) |
| 9 | Brussels sprouts (raw)plant | Vitamin C (mg) |
| 10 | Papaya (raw)plant | Vitamin C (mg) |
| 11 | Strawberries (raw)plant | Vitamin C (mg) |
| 12 | Oranges (raw)plant | Vitamin C (mg) |
| 13 | Lemons (raw, with peel)plant | Vitamin C (mg) |
| 14 | Cauliflower (raw)plant | Vitamin C (mg) |
| 15 | Pineapple (raw)plant | Vitamin C (mg) |
| 16 | Mango (raw)plant | Vitamin C (mg) |
| 17 | Grapefruit (raw)plant | Vitamin C (mg) |
| 18 | Spinach (raw)plant | Vitamin C (mg) |
| 19 | Sweet potato (cooked)plant | Vitamin C (mg) |
| 20 | Tomato (raw)plant | Vitamin C (mg) |
Acerola cherries contain an extraordinary 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 highest common food sources.
No. Oranges contain about 53 mg per 100 g, which is respectable but well below red bell peppers (190 mg), kiwifruit (93 mg), broccoli (89 mg), Brussels sprouts (85 mg), and many other vegetables and tropical fruits.
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. The tolerable upper limit is 2,000 mg/day.
Yes. Vitamin C is heat-sensitive and water-soluble. Boiling vegetables can destroy 50-70% of their vitamin C. Steaming, microwaving, or eating raw preserves more of the nutrient.
Vitamin C toxicity from food alone is extremely rare because the body excretes excess in urine. High-dose supplements (above 2,000 mg/day) can cause digestive issues like diarrhea and nausea.
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