Foods high in Vitamin C (USDA Foundation)

Vitamin C breaks down under heat, so fresh produce ranks higher than cooked. Freezing stops the clock; frozen fruit retains nearly as much as the day it was picked. Fortification adds it back to some juices and cereals, which is why processed items sometimes beat whole foods on this table. What you see here is what reaches your mouth, not what left the farm.

Citrus, berries, peppers and leafy greens concentrate vitamin C most densely. Your body cannot store it, so repeated small amounts across the day matter more than one large dose. The ranking captures a single snapshot; ripeness, storage time and how a food was handled shift these figures considerably.

FDA daily value: 90 mg

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Showing 51–100 of 123 foods

#	Food	Category	Per 100 g	% DV
51	Mandarin, seedless, peeled, raw	Fruits and Fruit Juices	21.20 mg	24%
52	Plantains, ripe, raw	Fruits and Fruit Juices	20.08 mg	22%
53	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	19.20 mg	21%
54	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	19.20 mg	21%
55	Plantains, overripe, raw	Fruits and Fruit Juices	19.08 mg	21%
56	Plantains, underripe, raw	Fruits and Fruit Juices	18.53 mg	21%
57	Tomato, paste, canned, without salt added	Vegetables and Vegetable Products	18.40 mg	20%
58	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	17.80 mg	20%
59	Radishes, red, raw	Vegetables and Vegetable Products	17.76 mg	20%
60	Tomato, roma	Vegetables and Vegetable Products	17.75 mg	20%
61	Tomato, roma	Vegetables and Vegetable Products	17.75 mg	20%
62	Squash, summer, yellow, includes skin, raw	Vegetables and Vegetable Products	17.00 mg	19%
63	Melons, honeydew, raw	Fruits and Fruit Juices	15.73 mg	17%
64	Blackberries, raw	Fruits and Fruit Juices	15.40 mg	17%
65	Lettuce, leaf, green, raw	Vegetables and Vegetable Products	15.15 mg	17%
66	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	15.00 mg	17%
67	Sweet potatoes, orange flesh, without skin, raw	Vegetables and Vegetable Products	14.84 mg	16%
68	Fennel, bulb, raw	Vegetables and Vegetable Products	14.70 mg	16%
69	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	12.30 mg	14%
70	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	12.30 mg	14%
71	Parsnips, raw	Vegetables and Vegetable Products	11.85 mg	13%
72	Melons, cantaloupe, raw	Fruits and Fruit Juices	10.90 mg	12%
73	Melons, cantaloupe, raw	Fruits and Fruit Juices	10.90 mg	12%
74	Potatoes, russet, without skin, raw	Vegetables and Vegetable Products	10.90 mg	12%
75	Tomato, puree, canned	Vegetables and Vegetable Products	10.40 mg	12%
76	Cherries, sweet, dark red, raw	Fruits and Fruit Juices	10.39 mg	12%
77	Squash, pie pumpkin, peeled, seeded, raw	Vegetables and Vegetable Products	10.07 mg	11%
78	Garlic, raw	Vegetables and Vegetable Products	10.00 mg	11%
79	Bananas, overripe, raw	Fruits and Fruit Juices	9.70 mg	11%
80	Bananas, overripe, raw	Fruits and Fruit Juices	9.70 mg	11%
81	Lettuce, leaf, red, raw	Vegetables and Vegetable Products	9.34 mg	10%
82	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	9.20 mg	10%
83	Asparagus, green, raw	Vegetables and Vegetable Products	9.15 mg	10%
84	Tomatoes, crushed, canned	Vegetables and Vegetable Products	9.10 mg	10%
85	Beet greens, raw	Vegetables and Vegetable Products	8.58 mg	10%
86	Onions, yellow, raw	Vegetables and Vegetable Products	8.20 mg	9%
87	Onions, red, raw	Vegetables and Vegetable Products	8.10 mg	9%
88	Blueberries, raw	Fruits and Fruit Juices	8.06 mg	9%
89	Blueberries, raw	Fruits and Fruit Juices	8.06 mg	9%
90	Tomatoes, whole, canned, solids and liquids, with salt added	Vegetables and Vegetable Products	7.70 mg	9%
91	Squash, winter, butternut, raw	Vegetables and Vegetable Products	7.60 mg	8%
92	Watermelon, seedless, rind only, raw	Fruits and Fruit Juices	7.09 mg	8%
93	Squash, winter, acorn, raw	Vegetables and Vegetable Products	7.00 mg	8%
94	Watermelon, seedless, flesh only, raw	Fruits and Fruit Juices	6.46 mg	7%
95	Radicchio, raw	Vegetables and Vegetable Products	6.18 mg	7%
96	Squash, spaghetti, peeled, seeded, raw	Vegetables and Vegetable Products	5.55 mg	6%
97	Pear, Anjou, green, with skin, raw	Fruits and Fruit Juices	5.51 mg	6%
98	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	4.60 mg	5%
99	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	4.60 mg	5%
100	Beets, raw	Vegetables and Vegetable Products	4.60 mg	5%

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Foods high in Vitamin C (USDA Foundation)

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