Foods high in vitamin C per 100 g and per portion

113 foods on 17 Fit meet the EU criterion “source of vitamin C”. The most per 100 g: guava, bell peppers (yellow) and blackcurrants.

Vitamin C comes almost entirely from fruit and vegetables, and the leaders aren’t always the ones people expect: guava, blackcurrants, kiwi, bell peppers and parsley all hold more per 100 g than oranges. Heat and long storage reduce it, so each figure is for the form named in its row. Percentages are of the EU reference intake of 80 mg a day for an adult; a single portion of several of these foods covers it.

Updated: 21 October 2026

The top 10 per 100 g

1 Guava 228 mg 285% · high
2 Bell peppers · Yellow 184 mg 229% · high
3 Blackcurrants 181 mg 226% · high
4 Kiwi · Gold 161 mg 202% · high
5 Chili peppers 144 mg 180% · high
6 Parsley 133 mg 166% · high
7 Jalapeños 119 mg 148% · high
8 Sun-dried tomatoes 102 mg 127% · high
9 Kale 93.4 mg 117% · high
10 Broccoli 89.2 mg 112% · high

The whole list

Per 100 g and per usual portion. Tap a column heading to sort.

	Food
1	Guava1 piece ≈ 55 g	228 mg	285%	126 mg	68
2	Bell peppers · Yellow1 piece ≈ 150 g	184 mg	229%	275 mg	27
3	BlackcurrantsTypical serving · 100 g	181 mg	226%	181 mg	63
4	Kiwi · Gold1 piece ≈ 90 g	161 mg	202%	145 mg	63
5	Chili peppers1 piece ≈ 15 g	144 mg	180%	21.6 mg	40
6	ParsleyTypical serving · 10 g	133 mg	166%	13.3 mg	36
7	Jalapeños1 piece ≈ 14 g	119 mg	148%	16.6 mg	29
8	Sun-dried tomatoesTypical serving · 30 g	102 mg	127%	30.5 mg	213
9	KaleTypical serving · 60 g	93.4 mg	117%	56 mg	35
10	BroccoliTypical serving · 150 g	89.2 mg	112%	134 mg	34
11	Brussels sproutsTypical serving · 120 g	85 mg	106%	102 mg	43
12	DillTypical serving · 10 g	85 mg	106%	8.5 mg	43
13	LycheesTypical serving · 100 g	71.5 mg	89%	71.5 mg	66
14	Mustard greensTypical serving · 50 g	70 mg	88%	35 mg	27
15	RomanescoTypical serving · 150 g	64 mg	80%	96 mg	35
16	KohlrabiTypical serving · 100 g	62 mg	78%	62 mg	27
17	PomeloTypical serving · 200 g	61 mg	76%	122 mg	38
18	PapayaTypical serving · 150 g	60.9 mg	76%	91.3 mg	43
19	Sugar snap peasTypical serving · 80 g	60 mg	75%	48 mg	42
20	Oranges · Navel orange1 piece ≈ 180 g	59.1 mg	74%	106 mg	49
21	StrawberriesTypical serving · 150 g	58.8 mg	74%	88.2 mg	32
22	ChivesTypical serving · 10 g	58.1 mg	73%	5.8 mg	30
23	Red cabbageTypical serving · 100 g	57 mg	71%	57 mg	31
24	Lemon1 slice ≈ 10 g	53 mg	66%	5.3 mg	29
25	Orange juice1 glass ≈ 250 g	50 mg	62%	125 mg	45
26	Frozen mixed berriesTypical serving · 100 g	50 mg	62%	50 mg	50
27	Clementine1 piece ≈ 75 g	48.8 mg	61%	36.6 mg	47
28	CauliflowerTypical serving · 150 g	48.2 mg	60%	72.3 mg	25
29	PineappleTypical serving · 150 g	47.8 mg	60%	71.7 mg	50
30	Cabbage · Pointed (hispi)Typical serving · 100 g	46 mg	57%	46 mg	31
31	Bok choyTypical serving · 100 g	45 mg	56%	45 mg	13
32	Kumquats1 piece ≈ 20 g	43.9 mg	55%	8.8 mg	71
33	WatercressTypical serving · 30 g	43 mg	54%	12.9 mg	11
34	Dried mangoTypical serving · 30 g	42.3 mg	53%	12.7 mg	319
35	RedcurrantsTypical serving · 100 g	41 mg	51%	41 mg	56
36	Chestnuts · RawTypical serving · 60 g	40.2 mg	50%	24.1 mg	196
37	PeasTypical serving · 80 g	40 mg	50%	32 mg	81
38	Lemon juice1 tbsp ≈ 15 g	38.7 mg	48%	5.8 mg	22
39	Melon1 slice ≈ 200 g	36.7 mg	46%	73.4 mg	34
40	Mango1 piece ≈ 300 g	36.4 mg	45%	109 mg	60
41	MulberriesTypical serving · 150 g	36.4 mg	45%	54.6 mg	43
42	Collard greensTypical serving · 80 g	35.3 mg	44%	28.2 mg	32
43	Calf’s liverTypical serving · 100 g	35 mg	44%	35 mg	86
44	Star fruit1 piece ≈ 90 g	34.4 mg	43%	31 mg	31
45	Mandarins · Canned mandarinsTypical serving · 100 g	34.2 mg	43%	34.2 mg	37
46	Grapefruit · White1 piece ≈ 250 g	33.3 mg	42%	83.3 mg	33
47	Fava beans (broad beans)Typical serving · 100 g	33 mg	41%	33 mg	72
48	Dried pineappleTypical serving · 30 g	31.1 mg	39%	9.3 mg	347
49	Savoy cabbageTypical serving · 100 g	31 mg	39%	31 mg	27
50	Passion fruit1 piece ≈ 18 g	30 mg	38%	5.4 mg	97
51	Swiss chardTypical serving · 80 g	30 mg	38%	24 mg	19
52	LimeTypical serving · 30 g	29.1 mg	36%	8.7 mg	30
53	SpinachTypical serving · 50 g	28.1 mg	35%	14.1 mg	23
54	Chicken livers · SimmeredTypical serving · 100 g	27.9 mg	35%	27.9 mg	167
55	GooseberriesTypical serving · 100 g	27.7 mg	35%	27.7 mg	44
56	CilantroTypical serving · 10 g	27 mg	34%	2.7 mg	23
57	Napa cabbageTypical serving · 100 g	27 mg	34%	27 mg	16
58	RaspberriesTypical serving · 100 g	26.2 mg	33%	26.2 mg	52
59	Pork liverTypical serving · 150 g	25.3 mg	32%	38 mg	134
60	Rutabaga (swede)Typical serving · 100 g	25 mg	31%	25 mg	37

High per 100 g but eaten only a few grams at a time, so not ranked: seaweed snacks, thyme, saffron, cayenne pepper, serrano peppers.

Fortified foods aren’t ranked, since their figures are the manufacturer’s: whey protein, cornflakes, protein bars, bran flakes.

The leaders of each category

In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.

Vegetables and mushrooms
1. Bell peppers · Yellow 184 mg 229%
2. Chili peppers 144 mg 180%
3. Parsley 133 mg 166%
Fruit and berries
1. Guava 228 mg 285%
2. Blackcurrants 181 mg 226%
3. Kiwi · Gold 161 mg 202%
Meat and poultry
1. Calf’s liver 35 mg 44%
2. Chicken livers · Simmered 27.9 mg 35%
3. Pork liver 25.3 mg 32%
Fish and seafood
1. Salmon roe 16 mg 20%
Dairy and eggs
1. Yogurt parfait 13.5 mg 17%
Nuts and seeds
1. Chestnuts · Raw 40.2 mg 50%
Oils, sauces and condiments
1. Tomato paste 21.9 mg 27%
Sweets and desserts
1. Mango sticky rice 14.7 mg 18%
2. Marrons glacés 14.3 mg 18%
3. Lemon tart 13.4 mg 17%
Drinks
1. Orange juice 50 mg 62%
2. Vegetable juice 24.3 mg 30%
3. Grapefruit juice 22.5 mg 28%
Dishes
1. Beef and broccoli 40 mg 50%
2. Chiles rellenos 39.9 mg 50%
3. Gazpacho 36 mg 45%
Snacks, spices and more
1. Lemon juice 38.7 mg 48%
2. Potato chips (crisps) 21.6 mg 27%

How the list is made

Values per 100 g of the edible part, from the 17 Fit catalog; a family of foods (fresh, dried, cooked) is ranked by its richest form, named in the row. The percentage is of the EU reference intake for an adult, 80 mg a day (Regulation (EU) 1169/2011). “Source of” means at least 15% of it per 100 g and “high in” at least 30%; for drinks, half of that per 100 ml (Regulation (EC) 1924/2006).

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Foods high in vitamin C per 100 g and per portion

The top 10 per 100 g

The whole list

The leaders of each category

🥦 Vegetables and mushrooms

🍎 Fruit and berries

🥩 Meat and poultry

🐟 Fish and seafood

🧀 Dairy and eggs

🥜 Nuts and seeds

🫒 Oils, sauces and condiments

🍫 Sweets and desserts

🥤 Drinks

🍲 Dishes

🧂 Snacks, spices and more

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How the list is made

Other rankings and lists

Count calories without scales or tables

Vegetables and mushrooms

Fruit and berries

Meat and poultry

Fish and seafood

Dairy and eggs

Nuts and seeds

Oils, sauces and condiments

Sweets and desserts

Drinks

Dishes

Snacks, spices and more