Which products contain vitamin C? A Comprehensive Guide to Food, Drink, and Supplements

December 20, 2025 •

4 min read

Did you know that the Kakadu plum, a native Australian fruit, contains the highest known concentration of vitamin C of any food, with up to 2,907 mg per 100 grams? For most people, however, a variety of more common products contain vitamin C and are accessible daily.

Quick Summary

This guide details the diverse food, beverage, and supplement sources of vitamin C, highlighting key fruits, vegetables, and fortified options to ensure adequate daily intake for overall health and wellness.

Key Points

Diverse Sources: Vitamin C is found in a wide variety of foods beyond just oranges, including tropical fruits, berries, and many vegetables.
Richest Foods: The highest concentration of vitamin C is found in foods like Kakadu plums, acerola cherries, and guavas, far surpassing citrus fruits.
Hidden Vegetable Gems: Many vegetables, such as bell peppers, broccoli, and kale, are excellent and often overlooked sources of vitamin C.
Supplements for Support: For those with dietary gaps, supplements in various forms like tablets, gummies, and powders offer a reliable way to boost vitamin C intake.
Consider Preparation: Cooking with excessive heat or water can significantly reduce vitamin C content in food, so opt for raw consumption, steaming, or microwaving to preserve nutrients.

Top Natural Sources of Vitamin C

While oranges are the most famously associated source, many other fruits and vegetables are packed with vitamin C, often in higher concentrations. A varied diet incorporating a range of produce is the most effective way to meet your daily needs, which are 90 mg for adult males and 75 mg for adult females.

Fruits High in Vitamin C

Acerola Cherries: Just half a cup delivers a massive 1650 mg of vitamin C, or over 18 times the daily value.
Guavas: This tropical fruit is a powerhouse, with a single guava containing 125 mg of vitamin C.
Kiwifruit: A single medium kiwi provides 64 mg, more than enough to boost your daily total.
Strawberries: A cup of sliced strawberries contains nearly 100 mg of vitamin C.
Oranges and Orange Juice: A classic source, with one medium orange offering about 70 mg and three-quarters of a cup of juice providing 93 mg.
Papaya: One cup of this tropical fruit offers 88 mg of vitamin C.

Vegetables Rich in Vitamin C

Bell Peppers: Yellow bell peppers are one of the richest vegetable sources, with one large pepper containing 342 mg. Red peppers are also excellent.
Broccoli: A half-cup of cooked broccoli provides 51 mg.
Brussels Sprouts: A half-cup of cooked sprouts offers 48 mg.
Cauliflower: One cup of raw cauliflower contains 51.6 mg.
Kale: A 100-g portion of raw kale provides 93 mg.
Mustard Spinach: A lesser-known but incredibly potent source, with one cup of raw chopped leaves offering 195 mg.
Tomatoes and Tomato Juice: A single medium tomato has 17 mg, while a cup of canned tomato juice contains 170 mg.
Potatoes: A medium baked potato with skin contains approximately 17 mg, making it a good source for a staple crop.

Fortified Products and Supplements

For those who may not get enough from whole foods, or for certain medical conditions, fortified products and supplements provide an alternative. It is important to note that prolonged storage and cooking can reduce the vitamin C content in foods.

Fortified Breakfast Cereals: Some cereals are enhanced with vitamin C to help meet daily nutritional requirements.
Vitamin C Supplements: Available in various forms, including ascorbic acid, mineral ascorbates, and combination products. Ascorbic acid is a common and bioavailable form. Supplements are often available as tablets, capsules, and chewable gummies.
Vitamin C with Bioflavonoids: Some supplements combine vitamin C with bioflavonoids, natural compounds found in citrus fruits, which may enhance absorption.

Comparison: Food Sources vs. Supplements


Feature	Natural Food Sources	Dietary Supplements
Nutrient Variety	Provides a complete profile of vitamins, minerals, and fiber.	Primarily provides concentrated vitamin C, sometimes with other additives.
Bioavailability	High, as nutrients are absorbed alongside natural enzymes and compounds.	Generally high, with different forms (e.g., Ester-C) potentially offering variations in cellular retention.
Convenience	Requires preparation and potentially refrigeration.	Easy to take anywhere, with no cooking or storage limitations.
Cost	Varies widely based on produce and seasonality.	Generally predictable cost, though can be more expensive than food.
Taste	Diverse flavors, from sweet to savory.	Flavored options available, like gummies or effervescent tablets.
Potential for Overconsumption	Highly unlikely, as the body can process excess through food intake.	Possible with high doses, potentially leading to digestive issues like diarrhea.

Protecting the Vitamin C in Your Food

Vitamin C is water-soluble and can be destroyed by heat. To preserve the highest amount of vitamin C when cooking, consider the following methods:

Steaming or Microwaving: These cooking methods use less water and heat, helping to retain more vitamin C compared to boiling.
Raw Consumption: Many of the best sources, like fruits and certain vegetables, are often consumed raw, which is ideal for preserving vitamin C.
Fresh is Best: Vitamin C content can degrade over time, so consuming produce as fresh as possible is recommended.
Minimal Water: When cooking with water, use as little as possible to reduce vitamin C loss.

Conclusion

There is a vast array of products containing vitamin C, ranging from common fruits and vegetables to specialized supplements and fortified foods. Prioritizing a diet rich in a variety of fresh fruits and vegetables is the most effective and holistic way to meet your daily requirements, providing not only vitamin C but a host of other beneficial nutrients. For those with dietary limitations or specific health needs, supplements offer a reliable alternative. By understanding the diverse sources and how to best preserve this vital nutrient, you can ensure a strong immune system, healthy skin, and optimal overall wellness. For more details on the physiological effects and recommended intakes of this essential nutrient, consult the Health Professional Fact Sheet from the NIH Office of Dietary Supplements.

Frequently Asked Questions

The recommended daily intake is 90 mg for adult men and 75 mg for adult women. This increases for pregnant and breastfeeding women and for individuals who smoke.

The Kakadu plum holds the record for the highest concentration, followed by acerola cherries and rose hips, though guavas are a more accessible high-concentration option.

While fortified cereals and other products can contribute, it is best to get the majority of your vitamin C from a variety of fresh fruits and vegetables to benefit from other nutrients as well.

Yes, vitamin C is sensitive to heat and water. Longer cooking times and higher temperatures will reduce the vitamin C content, especially when boiling. Steaming or microwaving helps preserve more of the vitamin.

Vitamin C is a powerful antioxidant that helps protect cells, supports collagen production for skin and bones, aids in iron absorption, and is crucial for immune system function.

Many vegetables offer vitamin C without the acidity of citrus fruits. Excellent non-acidic options include broccoli, bell peppers, kale, and potatoes.

For most people, getting vitamin C from a varied diet is preferable as it provides a broader range of nutrients. Supplements are useful for those with increased needs or difficulty obtaining enough from food.