What Are The Best Vitamin C Fruits And Vegetables?

Shalini Thakur

Shalini Thakur
Apr 2020

2 min read
Best Vitamin C Fruits And Vegetables (1)

Table of content

“Imagine your immune system throwing a party – a vibrant, energetic fiesta where every cell is dancing to the beat of good health. The secret ingredient to this party? Vitamin C! Just like a burst of confetti, vitamin C fruits and vegetables, bring a splash of color and a whole lot of zest to your plate.

Join me as I take you through a rainbow of flavors and see the playful side of nutrition. Get ready to turn up the fun and let you know which fruits and vegetables contain vitamin C and take the stage as the life of the fruity and veggie party!”

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how much vitamin C do you need on a daily basis?

In order to introduce vitamin C into your daily routine, you need to start consuming the best vit c rich fruit and vegetables to fulfill your daily dose requirement. Have a look at how much vitamin C your body requires on a daily basis.

Vitamin C ForOn Daily Basis
Men65-90 mg
Women65-75 mg
Children15-75 mg

8 Best Vitamin C Fruits!

Let’s delve into more detail about each of the top 8 vitamin C rich foods focusing on fruits, including their nutritional benefits, uses, and additional information:

Acerola Cherry:

  • Around 1,677% of the recommended daily intake per 100 grams.
  • Acerola cherries are one of the highest natural sources of vitamin C. They also contain antioxidants, particularly flavonoids, which can contribute to overall health and well-being.
  • You can have Acerola cherries as fresh, but due to their tartness, they are also used in juices, smoothies, jams, and supplements.


  • Approximately 228% of the recommended daily intake per 100 grams.
  • Guava is not only rich in vitamin C but also provides dietary fiber, vitamin A, and antioxidants like lycopene. It’s popular for its potential to support digestive health.
  • Eat guava fresh, and both the flesh and seeds are edible.


  • About 154% of the recommended daily intake per 100 grams.
  • Kiwi is known for its vibrant green color and high vitamin C content. It also contains dietary fiber, vitamin K, and antioxidants like vitamin E.
  • Kiwi can be eaten on its own or added to fruit salads, yogurt, smoothies, and desserts.


  • Roughly 98% of the recommended daily intake per 100 grams.
  • Strawberries are packed with vitamin C and antioxidants, such as anthocyanins. They are also a good source of dietary fiber and manganese.
  • Strawberries are versatile and can be enjoyed fresh, added to cereals, used in baking, or blended into smoothies.


  • About 60% of the recommended daily intake per 100 grams.
  • Papaya contains vitamin C and papain, an enzyme that may aid digestion. It’s also a good source of vitamin A, fiber, and antioxidants.
  • People prefer papaya fresh or add it to fruit salads, salsas, and papaya shake and smoothies. Unripe papaya is sometimes used in cooking.

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  • Approximately 60% of the recommended daily intake per 100 grams.
  • Mangoes offer vitamin C and beta-carotene, which the body can convert into vitamin A. They also contain dietary fiber and antioxidants.
  • You can eat mangoes fresh, added to smoothies, used in salsas, or incorporated into both sweet and savory dishes.


  • About 89% of the recommended daily intake per 100 grams.
  • Oranges are well-known for their vitamin C content. They also provide dietary fiber, potassium, and antioxidants like flavonoids.
  • Oranges are typically enjoyed fresh, juiced, or used in various culinary creations, from salads to desserts.


  • Around 79% of the recommended daily intake per 100 grams.
  • Pineapple contains vitamin C and the enzyme bromelain, which may have anti-inflammatory properties. It’s also a source of manganese and dietary fiber.
  • Pineapple can be grilled, added to fruit salads, or used in tropical dishes and desserts.

8 Best Vitamin C Vegetables!

8 vitamin C-rich vegetables, including their approximate vitamin C content in terms of percentage of the daily recommended intake per 100 grams, along with their nutritional benefits and common uses:

Bell Peppers:

  • Bell peppers, especially red ones, contain about 127% of the recommended daily intake per 100 grams.
  • Bell peppers are a great source of vitamin C and provide antioxidants, fiber, vitamin A, and potassium. The different colors (green, red, yellow, and orange) offer varying levels of nutrients.
  • They can be sliced for snacking, added to salads, used in stir-fries, stuffed with fillings, or roasted as a side dish.


  • Broccoli provides around 89% of the recommended daily intake per 100 grams.
  • Broccoli for weight loss as a cruciferous vegetable is a great idea, it is rich in vitamin C, fiber, and antioxidants. It’s also a good source of vitamin K, vitamin A, and folate.
  • It can be steamed, roasted, added to pasta dishes, used in soups, or stir-fries.

Brussels Sprouts:

  • Brussels sprouts offer approximately 85% of the recommended daily intake per 100 grams.
  • Brussels sprouts are low in calories and high in fiber, vitamin K, and antioxidants. They belong to the cruciferous vegetable family, which is great for its health benefits.
  • Brussels sprouts can be roasted, sautéed, or even shaved and used raw in salads.


  • Cauliflower contains about 48% of the recommended daily intake per 100 grams.
  • Cauliflower is a versatile vegetable with a mild flavor. It offers vitamin C, fiber, and antioxidants. It’s also low in calories.
  • You can make a variety of dishes, including cauliflower rice, mashed cauliflower, roasted cauliflower, and even cauliflower pizza crust.

4 foods that have more vitamin C than an orange!

Here is the highest vit c rich fruits and vegetables that can increase you vitamin c level:


  • Kale provides around 59% of the recommended daily intake per 100 grams.
  • Kale is a nutrient-dense leafy green that contains not only vitamin C but also vitamin K, vitamin A, and various antioxidants, including lutein and zeaxanthin.
  • It can be used in salads, smoothies, soups, and even baked into kale chips for a healthy snack.


  • Spinach contains approximately 47% of the recommended daily intake per 100 grams.
  • Spinach leafy greens are famous for their iron content, but it also provides vitamin C, vitamin A, and antioxidants. It’s a versatile leafy green that can benefit overall health.
  • It can be in salads, added to sandwiches, used in omelets, or incorporated into various cooked dishes.


  • Tomatoes offer about 21% of the recommended daily intake per 100 grams.
  • Tomatoes are rich in the antioxidant lycopene, which has various health benefits. They also provide vitamin A and potassium.
  • So tomatoes are used in a wide range of dishes, including salads, sauces, soups, and salsas. You can have them raw or cook them as you like.

Potatoes (With Skin):

  • Potatoes, especially when consumed with their skin, contain around 20% of the recommended daily intake per 100 grams.
  • Potatoes are a starchy vegetable that provides energy and dietary fiber. They also offer vitamin B6, potassium, and other nutrients.
  • Potatoes can be baked, boiled, mashed, or roasted. Sweet potatoes, in particular, are used in various dishes and are known for their higher beta-carotene content.

So what is the best and most Common Source of Vitamin C?

Which fruit comes to your mind when we say Vitamin C? For most of us, the answer will be lemon or orange. Right?
Orange and lemon are very well popular as one of the top vit c rich fruits and vegetables.

  • What if we tell you that orange is not the best source of Vitamin C? We have consumed this fruit we are going to tell you about since our childhood, especially the nostalgic memories of its tree.
  • Amla is a winner as 100gm of Amla has 9 times more Vitamin C as compared to orange or even lemon for the same amount! Amla has 450 mg vitamin C per 100 g whereas orange has 53mg per 100 g only.
  • The recommended daily amount for vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men.
  • So, even if you consume a little amount of amla every day, you will naturally fulfill your adequate Vitamin C requirement. Plus, amla is lower in Calories, fat, and sugar too. In fact, amla has negligible sugar.

Recap: Vitamin C fruits and vegetables!

Incorporating a variety of these vitamin C fruits and vegetables into your diet can help ensure you meet your daily vitamin C requirements and enjoy the associated health benefits.

Vitamin C is a crucial nutrient because of its antioxidant properties and role in supporting the immune system and wound healing. It’s present abundantly in various fruits and vegetables. Oranges, strawberries, kiwi, guava, and other citrus fruits are in the list of vit c rich fruits and vegetables.

Additionally, bell peppers, broccoli, Brussels sprouts, low calorie food and other also provide significant amounts. These foods contribute to overall health by supplying ample vitamin C, which is essential for various bodily functions and benefits.

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Fun Facts

Here we are sharing the list of the exact calories and quantity of drinks you can have in this weather. By this comparison, we are just reminding you to be mindful of what you consume during any outing or party time so that you do not gain weight while being at your festive best! So, let’s have a look.

Frequently Asked Questions

What Fruit Is Highest In Vitamin C?

Kakadu plums contain up to 2,907 mg of vitamin C per 100 grams, making it the richest known source of this vitamin. Just one plum delivers around 484% of the DV.

How Much Vitamin C Daily?

An orange or a cup of strawberries, chopped red pepper, or broccoli provides enough vitamin C for the day. The recommended daily amount for vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men. During pregnancy, 120 mg a day is enough. The upper limit for all adults is 2,000 mg a day.

What Are The Side Effects Of Vitamin C?

Overconsumption of vitamin C can cause stomach pain, heart burns, and even vomiting.

How To Take Vitamin C For Glowing Skin?

Your outer skin is a representation of what you put inside your stomach, so if you consume vitamin c enriched fruits and vegetables your skin will automatically become healthy and glowing.

What Are The Other Vitamin C Fruits And Vegetables In India?

Lemon, bell peppers, leafy greens, guava, kiwi, papaya, and orange are some of the foods with the highest vitamin C in India. We suggest you consume these foods raw or with less cooking so that this vitamin C is not lost in the process as it is water-soluble.

Which fruits and vegetables have the highest Vitamin C content?

Answer: Some of the highest vitamin C-rich fruits and vegetables include guava, kiwi, strawberries, bell peppers (especially red ones), and citrus fruits like oranges and grapefruits. These foods pack a substantial punch of vitamin C per serving.

What are the top Vitamin C rich fruits and vegetables?

The top vitamin C-rich fruits and vegetables include guava, kiwi, strawberries, bell peppers (especially red ones), oranges, broccoli, Brussels sprouts, and lemons. These options have high vitamin C content and various health benefits.

What are the health benefits of Vitamin C-rich fruits and vegetables?

Vitamin C fruits and vegetables offer numerous health benefits. They boost the immune system, aid in collagen production for skin health, act as antioxidants to protect cells, support wound healing, and enhance the absorption of iron from plant-based foods. Regular consumption of these foods can contribute to overall well-being.

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Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.

2 Thoughts on What Are The Best Vitamin C Fruits And Vegetables?
    30 Sep 2023

    Thnks for this advise

      3 Oct 2023

      you’re Welcome

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