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Vitamin C in Plant Based Foods

2,037 plant foods ranked by Vitamin C per 100 g. Search a food, pick a food group or keep whole foods only.

  • 2,037 plant foods with vitamin C data
  • Source: USDA FoodData Central
  • Units: mg vitamin C per 100 g
  • RDA: 75 mg/day (women) · 90 mg/day (men)

Top 50 of 651 whole foods (2,037 with the switch off), per 100 g unless marked.

# Group
1 Peppers, sweet, red, freeze-dried Vegetable Products 1,900
2 Acerola, (west indian cherry), raw فواكه 1,677.6
3 Chives, freeze-dried Vegetable Products 660
4 Spices, coriander leaf, dried Spices and Herbs 566.7
5 Peppers, hot chili, green, raw الخضروات 242.5
6 Guavas, common, raw فواكه 228.3
7 Jujube, Chinese, fresh, dried فواكه 217.6
8 Peppers, sweet, yellow, raw الخضروات 183.5
9 Litchis, dried فواكه 183
10 Currants, european black, raw فواكه 181
11 Peppers, sweet, green, sauteed الخضروات 177
12 Mango, Ataulfo, peeled, raw فواكه 168.1
13 Peppers, sweet, red, sauteed الخضروات 162.8
14 Kiwifruit, ZESPRI SunGold, raw فواكه 161.3
15 Thyme, fresh Spices and Herbs 160.1
16 Peppers, bell, orange, raw الخضروات 158.3
17 Parsley, freeze-dried Vegetable Products 149
18 Peppers, hot chili, red, raw الخضروات 143.7
19 Brussels sprouts, raw الخضروات 142.9
20 Peppers, bell, red, raw الخضروات 141.7
21 Drumstick pods, raw الخضروات 141
22 Peppers, bell, yellow, raw الخضروات 138.8
23 Orange peel, raw فواكه 136
24 Pokeberry shoots, (poke), raw الخضروات 136
25 Parsley, fresh الخضروات 133
26 Mustard spinach, (tendergreen), raw الخضروات 130
27 Lemon peel, raw فواكه 129
28 Peppers, poblano, seeded, raw الخضروات 128.4
29 Peppers, sweet, red, raw الخضروات 127.7
30 Spices, parsley, dried Spices and Herbs 125
31 Peppers, jalapeno, raw الخضروات 118.6
32 Leeks, (bulb and lower-leaf portion), freeze-dried Vegetable Products 118
33 Peppers, banana or Hungarian wax, seeded, raw الخضروات 112.1
34 Vinespinach, (basella), raw الخضروات 102
35 Peppers, bell, green, raw الخضروات 99.5
36 Taro, tahitian, raw الخضروات 96
37 Peppers, serrano, seeded, raw الخضروات 94.6
38 Kale, raw الخضروات 93.4
39 Kale, raw الخضروات 93.4
40 Broccoli, leaves, raw الخضروات 93.2
41 Broccoli, flower clusters, raw الخضروات 93.2
42 Broccoli, stalks, raw الخضروات 93.2
43 Peppers, hungarian, raw الخضروات 92.9
44 Kiwifruit, green, raw فواكه 92.7
45 Broccoli, raw الخضروات 91.3
46 Peppers, jalapeno, seeded, raw الخضروات 89.9
47 Collards, raw الخضروات 89.4
48 Broccoli, raw الخضروات 89.2
49 Cauliflower, green, raw الخضروات 88.1
50 Balsam-pear (bitter gourd), leafy tips, raw الخضروات 88

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Everyday foods rich in Vitamin C

Whole foods with their own page, per 100 g; spices and dried herbs left out.

Good to know

Iron synergy tip

Vitamin C dramatically increases plant iron absorption (non-heme iron). Including a vitamin C-rich food at iron-rich meals (lemon juice on lentil soup, bell peppers with bean dishes) increases iron absorption by 2–6 times. This is the most practical nutrition synergy for plant based eaters. See the Iron Ranking Tool for plant based iron sources.

Questions

How much vitamin C do I need per day?

The RDA is 75 mg/day for women and 90 mg/day for men. One serving of bell peppers, kiwifruit, guava, or broccoli easily meets this. Many nutrition researchers suggest 200–500 mg/day optimises tissue saturation and maximises antioxidant protection. A whole-food plant based diet rich in vegetables and fruits typically provides well above the RDA.

Does vitamin C enhance iron absorption from plant foods?

Yes — vitamin C (ascorbic acid) converts non-heme iron from plant foods into the more readily absorbed ferrous form and also neutralises absorption inhibitors like phytate and polyphenols. Including a vitamin C-rich food at iron-rich plant meals can increase iron absorption by 2–6 times. A squeeze of lemon on lentil soup, bell peppers alongside bean dishes, or kiwifruit with an iron-rich grain bowl makes a meaningful practical difference.

Does cooking destroy vitamin C in plant foods?

Vitamin C is heat-sensitive and water-soluble, so cooking reduces it — by 15–25% with steaming or microwaving, and up to 50% with prolonged boiling. Boiling leaches vitamin C into cooking water, which is then often discarded. The solution: steam or microwave vegetables briefly, include some raw high-vitamin-C foods daily, and use vegetable cooking water in soups and sauces.

Related tools

Recipes with the most Vitamin C

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