Vitamin C, that unsung hero of nutrition, plays a vital role in maintaining our body’s intricate balance. From skin to blood vessels, bones to cartilage, this essential nutrient is the glue that holds our well-being together. But its influence extends far beyond mere maintenance.

Imagine vitamin C as a guardian, standing watch over our cells. It shields them from oxidative stress, acting as a formidable defense against diseases—yes, even cancer. And like a trusted ally, it rallies alongside zinc and vitamin A to bolster our immune system.

Now, let’s explore the vibrant world of high vitamin C foods. Picture sun-kissed guavas, crisp bell peppers, and the tangy sweetness of kiwifruit. Strawberries, oranges, papayas—they all vie for a spot on our plate. Broccoli, tomatoes, kale, and snow peas complete this colorful lineup. Each bite brings us closer to the recommended daily value (DV) of 90mg of vitamin C.

Join us as we delve into the rankings, dissecting nutrient density and celebrating the stars of vitamin C content. From juicy fruits to verdant vegetables, this journey promises both enlightenment and flavor.

FRUITS

1. Acerola Cherry
1678mg / per 100 grams

2. Guavas
228mg / per 100 grams

3. Black Currants
181mg / per 100 grams

4. Kiwifruit
93mg / per 100 grams

5. Longans (Dragon’s Eye)
84mg / per 100 grams

6. Lychees
72mg / per 100 grams

7.  Jujube
69mg
/ per 100 grams

8.  Pomelo
61mg
/ per 100 grams

9.  Papaya
61mg
/ per 100 grams

10. Navel Oranges
61mg / per 100 grams

11. Strawberries
59mg / per 100 grams

12. Lemon
53mg
/ per 100 grams

13. Various Orange Varieties
45-53mg
/ per 100 grams

14. Pineapple
48mg / per 100 grams

15. Various Grapefruit Varieties
33-38mg
/ per 100 grams

16. Canteloupe Melon
37mg
/ per 100 grams

17. Mango
36mg
/ per 100 grams

18. Elderberries
37mg
/ per 100 grams

19. Starfruit
37mg / per 100 grams

20. Passion Fruit
37mg
/ per 100 grams

Other noteworthy fruits:
Limes (29mg), Gooseberries (28mg), Raspberries (26mg), Blackberries (21mg), Honeydew Melon (18mg)
Pomegranate (10mg), Blueberries (10mg), Avocado (9mg), Bananas (9mg), Watermelon (8mg)

VEGETABLES

1. Hot Green Chili Peppers
426mg
/ per 100 grams

2. Sweet Yellow Peppers
184mg / per 100 grams

3. Red Chilies
144mg / per 100 grams

4. Scotch Kale
130mg / per 100 grams

5. Red Bell Peppers
128mg / per 100 grams
Red bell peppers provide around 60% more vitamin C than those boring green bell peppers.

6 Jalapeno Peppers
119mg / per 100 grams

7. Raw Tahitian Taro
96mg / per 100 grams

8. Kale, raw
93mg / per 100 grams

9. Broccoli, raw
89mg / per 100 grams

10. Brussels Sprouts, raw
85mg / per 100 grams

12. Kohlrabi, raw
62mg / per 100 grams

13. Snow Peas, raw
60mg / per 100 grams

14. Chives
58mg / per 100 grams

15. Cauliflower, raw
48mg / per 100 grams

16. Watercress
43mg / per 100 grams

17. Raw Green Peas
40mg
/ per 100 grams

18. Cabbage
37mg / per 100 grams

19. Garlic
37mg / per 100 grams

20. Spinach
28mg / per 100 grams

Other noteworthy vegetables:
Green Onions/Scallions (19mg), Zucchini (18mg), Tomatoes (14mg), Potatoes (13mg), Artichokes (10mg), Leaf Lettuce (9mg), Asparagus (6mg)

SPICES & HERBS

1. Dried Coriander
567mg / per 100 grams

2. Thyme
160mg / per 100 grams

3. Fresh Parsley
133mg / per 100 grams

4. Fresh Dill
85mg / per 100 grams

5. Saffron
81mg / per 100 grams

6. Cayenne Pepper
76mg
/ per 100 grams

7. Dried Rosemary
61mg / per 100 grams

8. Dried Tarragon
50mg / per 100 grams

8. Bay Leaves
46mg / per 100 grams

8. Fresh Peppermint
32mg / per 100 grams

9. Fresh Rosemary
22mg / per 100 grams

10. Fresh Basil
18mg / per 100 grams

MISCELLANEOUS

Rose Hips
426mg / per 100 grams

Roasted Chesnuts
26mg / per 100 grams (40mg when raw)

Cooked Clams
22mg / per 100 grams

Cooked Green Soybeans (Edamame)
17mg /
per 100 grams

Roasted Cured Ham
14mg /
per 100 grams

As we’ve seen, the bounty of fruits, vegetables, and even herbs and spices that are rich in vitamin C is vast and diverse. From the fiery heat of chili peppers to the sweetness of tropical fruits like guavas and papayas, there are countless delicious ways to meet and exceed your daily vitamin C needs.

Whether you’re looking to boost your immune system, protect your cells from oxidative stress, or simply add more vibrant flavors to your diet, these foods offer a wealth of benefits. Incorporating a variety of these nutrient-dense options not only supports your overall health but also adds an exciting array of tastes and textures to your meals.

So the next time you’re planning your menu, let these vitamin C powerhouses take center stage, and enjoy the delicious rewards of a well-rounded, immune-boosting diet.