Oranges get all the credit, but they’re not even at the top of the list. Here are the best food sources of vitamin C, with real numbers, and how to keep more of it on your plate.
Written by Vita Globe Editorial Team | Reviewed against NIH guidance and peer-reviewed research
What foods are highest in vitamin C?
Fruits and vegetables are the best food sources of vitamin C. Top sources per serving include raw red bell pepper (95 mg per ½ cup), orange juice (93 mg per ¾ cup), an orange (70 mg), a kiwi (64 mg), raw green pepper (60 mg per ½ cup), cooked broccoli (51 mg per ½ cup) and strawberries (49 mg per ½ cup)[1].
Caveat: Vitamin C is sensitive to heat and dissolves in water, so long cooking and storage reduce it. Steaming or microwaving helps keep more[1].
Sources: NIH ODS · Harvard Nutrition Source · Carr & Vissers, 2013 · Verified 2026-09-27
IN THIS ARTICLE
Which foods have the most vitamin C?
Here are the vitamin C amounts the NIH lists for common foods. The Daily Value is 90 mg[1].
| Food | Serving | Vitamin C | % DV |
|---|---|---|---|
| Red bell pepper, raw | ½ cup | 95 mg | 106% |
| Orange juice | ¾ cup | 93 mg | 103% |
| Orange | 1 medium | 70 mg | 78% |
| Grapefruit juice | ¾ cup | 70 mg | 78% |
| Kiwifruit | 1 medium | 64 mg | 71% |
| Green bell pepper, raw | ½ cup | 60 mg | 67% |
| Broccoli, cooked | ½ cup | 51 mg | 57% |
| Strawberries, sliced | ½ cup | 49 mg | 54% |
| Brussels sprouts, cooked | ½ cup | 48 mg | 53% |
| Grapefruit | ½ medium | 39 mg | 43% |
| Broccoli, raw | ½ cup | 39 mg | 43% |
| Tomato juice | ¾ cup | 33 mg | 37% |
| Cantaloupe | ½ cup | 29 mg | 32% |
| Cabbage, cooked | ½ cup | 28 mg | 31% |
| Cauliflower, raw | ½ cup | 26 mg | 29% |
| Potato, baked | 1 medium | 17 mg | 19% |
| Tomato, raw | 1 medium | 17 mg | 19% |
| Spinach, cooked | ½ cup | 9 mg | 10% |
| Green peas, frozen, cooked | ½ cup | 8 mg | 9% |
Harvard’s Nutrition Source highlights a similar list: citrus, bell peppers, strawberries, kiwi, tomatoes, cruciferous vegetables like broccoli and Brussels sprouts, and white potatoes[2].
Does cooking destroy vitamin C?
Partly. Vitamin C dissolves in water and breaks down with heat, so long storage and cooking lower the amount in food[1]. A few simple habits help:
- Eat some produce raw, such as peppers, berries, kiwi and citrus.
- Steam or microwave vegetables instead of boiling them in lots of water[1].
- Cook vegetables just until tender, and eat fresh produce soon after buying.
How easy is it to hit your daily vitamin C from food?
Pretty easy. Adult women need 75 mg a day and men need 90 mg[1]. A few combinations that get you there:
- ½ cup raw red pepper strips with hummus: about 95 mg
- 1 orange + ½ cup strawberries: about 119 mg
- 1 kiwi + ½ cup cooked broccoli: about 115 mg
(Totals are based on the NIH figures above[1].) For the full recommendations by age, see How Much Vitamin C Per Day Do You Need?.
Is vitamin C from food better than supplements?
For the vitamin itself, no. Studies comparing synthetic and food-derived vitamin C in people found no meaningful difference in how well it’s used[3]. But whole foods bring fiber, other vitamins and plant compounds that a supplement doesn’t, which is why researchers still recommend a food-first approach[3].
Bonus: vitamin C-rich foods help you absorb iron from plant foods eaten at the same meal[1]. See Vitamin C and Iron Absorption.
The honest summary
- Red bell peppers, citrus, kiwi, broccoli and strawberries are among the richest sources.
- Two or three servings of produce a day can cover your needs.
- Eat some raw and steam rather than boil to keep more vitamin C.
- Supplements are useful for filling gaps, not replacing produce.
When does a vitamin C supplement make sense?
If you rarely eat fruit and vegetables, smoke, or have a condition that affects absorption, it’s harder to meet your needs from food alone[1]. A supplement can help fill that gap. Learn what low intake can look like in Signs of Vitamin C Deficiency, and why many people start a routine in autumn in Why Fall Is the Right Time to Start Vitamin C.
Our option
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Each two-gummy serving has 250 mg of vitamin C in an orange-flavored gummy, taken once daily. They are gluten-free, non-GMO and vegan-friendly, made without artificial colors or flavors, and tested by an independent third-party lab. It’s a simple backup for days when your plate is short on fruit and vegetables.
Frequently asked questions
What fruit has the most vitamin C?
Among common fruits in the NIH list, oranges (70 mg each) and kiwifruit (64 mg each) are top sources, with strawberries close behind[1].
Do peppers have more vitamin C than oranges?
Per the NIH figures, half a cup of raw red bell pepper (about 95 mg) has more than a medium orange (about 70 mg)[1].
What vegetable is highest in vitamin C?
Raw red bell pepper tops the NIH list at about 95 mg per half cup[1].
Does orange juice count toward vitamin C?
Yes. Three-quarters of a cup has about 93 mg[1]. Whole fruit adds fiber that juice lacks.
Sources
- Office of Dietary Supplements, National Institutes of Health. Vitamin C: Fact Sheet for Health Professionals. Updated July 31, 2025. ods.od.nih.gov/factsheets/VitaminC-HealthProfessional
- Harvard T.H. Chan School of Public Health. Vitamin C. The Nutrition Source. Updated August 5, 2025. nutritionsource.hsph.harvard.edu/vitamin-c
- Carr AC, Vissers MCM. Synthetic or food-derived vitamin C — are they equally bioavailable? Nutrients. 2013;5(11):4284-4304. doi:10.3390/nu5114284
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
