18 Fruits and Vegetables with the Highest Vitamin C Levels

fruits and vegies
Credit: Envato Elements

Need More Vitamin C? These Fruits & Vegetables Will Help

Vitamin C is one of the most important nutrients for a strong immune system, healthy skin, and overall well-being. It’s a powerful antioxidant that helps the body fight infections, heal wounds, and absorb iron more effectively. While oranges are often considered the go-to source of vitamin C, there are plenty of other fruits and vegetables that contain even higher levels! Here are 18 of the best sources of vitamin C to add to your diet.

1. Kakadu Plums (3,000 mg per 100g)

Kakadu Plums
Credit: Envato Elements

This Australian superfruit holds the record for the highest vitamin C content in any food. Just one small plum contains more than 50 times the vitamin C found in an orange! It’s also packed with antioxidants, making it a powerhouse for immunity and skin health.

2. Acerola Cherries (1,677 mg per 100g)

Acerola Cherries
Credit: Envato Elements

These tiny, bright red cherries are loaded with vitamin C—way more than citrus fruits. A single cup can provide over 1,000% of your daily requirement, making them one of the best natural sources of this essential nutrient.

3. Guava (228 mg per 100g)

Guava
Credit: Envato Elements

Guavas are not only sweet and delicious but also incredibly rich in vitamin C. Just one guava contains more than twice the daily recommended intake, plus fiber and antioxidants that help improve digestion and heart health.

4. Blackcurrants (181 mg per 100g)

Blackcurrants
Credit: Envato Elements

These tart, purple berries are packed with vitamin C and flavonoids that help reduce inflammation and improve circulation. They also support eye health by protecting against oxidative stress.

5. Kiwi (93 mg per 100g)

Kiwi
Credit: Envato Elements

A single kiwi provides more vitamin C than an orange! This fuzzy fruit is also rich in vitamin K, fiber, and antioxidants, making it excellent for digestion, heart health, and skin hydration.

6. Strawberries (59 mg per 100g)

Strawberries
Credit: Envato Elements

Strawberries are not only a sweet treat but also a great source of vitamin C. They contain anti-inflammatory compounds and antioxidants that promote heart health, skin glow, and overall immunity.

7. Oranges (53 mg per 100g)

Oranges
Credit: Envato Elements

Oranges are the most well-known source of vitamin C, and for good reason. They help boost immunity, improve skin elasticity, and aid in iron absorption, making them a great daily fruit option.

8. Papaya (60 mg per 100g)

Papaya
Credit: Envato Elements

Papayas contain a significant amount of vitamin C, along with digestive enzymes that promote gut health. Eating papaya regularly can help improve skin texture and reduce inflammation.

9. Pineapple (48 mg per 100g)

Pineapple
Credit: Envato Elements

Pineapples are not just refreshing but also packed with vitamin C and bromelain, an enzyme that helps reduce inflammation and improve digestion. They’re great for immune support and post-workout recovery.

10. Mango (36 mg per 100g)

Mango
Credit: Envato Elements

Mangoes are loaded with vitamin C, vitamin A, and fiber. They help boost immunity, improve vision, and promote healthy skin. Their naturally sweet flavor makes them a delicious and nutritious snack.

11. Brussels Sprouts (85 mg per 100g)

Brussels Sprouts
Credit: Envato Elements

These mini cabbages are packed with vitamin C, fiber, and antioxidants that support gut health and reduce inflammation. Cooking them lightly helps retain their vitamin C content.

12. Broccoli (89 mg per 100g)

Broccoli
Credit: Envato Elements

Broccoli is a nutritional powerhouse with more vitamin C per serving than an orange! It also contains fiber, vitamin K, and folate, which support heart health and digestion.

13. Bell Peppers (Red: 152 mg per 100g, Green: 80 mg per 100g)

Bell Peppers
Credit: Envato Elements

Red bell peppers contain nearly three times the vitamin C of an orange, making them one of the best vegetable sources. They’re also rich in beta-carotene, which is great for eye health.

14. Kale (120 mg per 100g)

Kale
Credit: Envato Elements

Kale is one of the most nutrient-dense leafy greens, offering high levels of vitamin C, vitamin K, and iron. It helps fight inflammation, boosts immunity, and supports skin health.

15. Spinach (28 mg per 100g)

Spinach
Credit: Envato Elements

Spinach is packed with vitamin C, iron, and antioxidants that support energy levels, blood circulation, and overall immunity. It’s best eaten raw or lightly cooked to retain the most nutrients.

16. Tomatoes (23 mg per 100g)

Tomatoes
Credit: Envato Elements

Tomatoes are a great source of vitamin C and lycopene, an antioxidant that protects the skin and heart. Cooking tomatoes increases their lycopene content but slightly reduces vitamin C levels.

17. Cabbage (36 mg per 100g)

Cabbage
Credit: Envato Elements

Cabbage is an underrated source of vitamin C and helps reduce inflammation, support digestion, and boost immune function. Both raw and fermented cabbage (like sauerkraut) provide health benefits.

18. Snow Peas (60 mg per 100g)

Peas
Credit: Envato Elements

These crunchy green pods are rich in vitamin C and fiber, making them great for gut health and immune system support. Eat them raw or lightly stir-fried to maximize their nutritional value.

Final Thoughts

Vitamin C is essential for a strong immune system, healthy skin, and overall well-being. While oranges are a great source, many other fruits and vegetables provide even higher amounts of this essential nutrient. Adding a variety of these vitamin C-rich foods to your diet can help you stay healthy, energized, and glowing!