Which Seed Is Rich in Vitamin C? A Guide to Unexpected Sources

December 10, 2025 •

4 min read

While fruits and vegetables are the most famous sources, it's a little-known fact that some seeds offer notable amounts of this essential nutrient. This guide addresses the common question: which seed is rich in vitamin C, highlighting some unexpected candidates and clarifying their role in a balanced diet.

Quick Summary

This article explores various seeds and their vitamin C content, revealing that common seeds are generally not primary sources. Some specialty seeds and sprouts contain modest amounts, while fruits and vegetables remain the most significant providers of this crucial nutrient for overall health.

Key Points

Limited Vitamin C in Common Seeds: Most well-known seeds like chia, sunflower, and pumpkin contain very low amounts of vitamin C.
Sprouting Boosts Vitamin C: The process of sprouting dramatically increases the vitamin C content of seeds, with sprouted alfalfa being a prime example.
Spices as Concentrated Sources: Certain spice seeds, including Sisymbrium and fennel, contain notable concentrations of vitamin C, though consumption is typically in small quantities.
Pomegranate Seeds are a Good Choice: The fleshy arils of a pomegranate are a great source of vitamin C, fiber, and other nutrients.
Fruits and Veggies are Still King: For substantial vitamin C intake, fruits like citrus, strawberries, and vegetables like bell peppers and kale are far superior sources.
Cooked Seeds Lose Vitamin C: As a water-soluble and heat-sensitive vitamin, cooking seeds can reduce their vitamin C content.

Understanding Vitamin C and Seeds

Vitamin C, also known as ascorbic acid, is a crucial water-soluble vitamin essential for many bodily functions, including immune system support, collagen synthesis, and acting as a powerful antioxidant. When we think of vitamin C, we usually picture citrus fruits like oranges and lemons, or bell peppers and berries. Most standard culinary seeds, like sunflower or pumpkin seeds, contain only trace amounts of this vitamin. However, a few exceptions and specific preparations reveal some surprising sources for those looking to diversify their vitamin intake.

Seeds and Spices with Notable Vitamin C Content

While most seeds contain minimal vitamin C, certain types and specific preparations stand out. It's important to note that seed-like structures, and even some botanically classified nuts, offer better options. The key is knowing which to look for.

Specialty Seeds and Spices

Sisymbrium Seeds (Hedge Mustard): According to nutrient databases, Sisymbrium seeds contain a surprisingly high amount of vitamin C, at 30.7 mg per 100 grams, a substantial percentage of the daily value. Though not a common snack food, they are used in certain culinary traditions and for their medicinal properties.
Anise, Coriander, Dill, Caraway, and Fennel Seeds: Several spice seeds, while used in small quantities, contain a concentrated amount of vitamin C. Per 100 grams, these seeds can contain around 21 mg of vitamin C, though a typical serving size will provide only a small fraction of this.
Pomegranate Arils: Botanically, pomegranate arils are the juicy seed-like parts of the fruit. One cup contains a significant amount of vitamin C, providing more than a third of the daily value. They are an excellent way to get vitamin C in a seed-like format and add color and flavor to salads and yogurts.

The Magic of Sprouting

Sprouting is a process that can dramatically increase the vitamin C content of seeds. The act of germination triggers biochemical changes that boost the nutritional profile. For example, sprouted alfalfa seeds have been shown to contain a very high concentration of vitamin C. This makes sprouts an excellent vitamin C-rich addition to sandwiches, salads, and wraps.

Seeds, Nuts, and Sprouting: A Vitamin C Comparison

To put things in perspective, the following table compares the vitamin C content of some seeds and nuts, along with a common fruit for context. The values are per 100 grams, so typical serving sizes will yield far less.


Seed or Nut	Vitamin C Content (mg per 100g)	Notes
Sprouted Alfalfa Seeds	347.49 mg	Significantly higher due to sprouting
Sisymbrium Seeds	30.7 mg	A surprisingly high amount for a spice seed
Chestnuts	26.7 mg	A nut, but offers a good amount of vitamin C
Fennel Seed	21 mg	A spice seed, high concentration per gram
Pomegranate Seeds (Arils)	~10.2 mg	Found within the fruit, notable source
Green Peas (Immature)	4.14-14.2 mg	A type of legume seed, but a good source
Pine Nuts	5.3 mg	Modest amount of vitamin C
Chia Seeds	1.6 mg	Very low in vitamin C, better for fiber
Sunflower Seeds	1.4 mg	Low vitamin C, better for vitamin E and minerals
Pumpkin Seeds	0.6 mg	Contains very little vitamin C
Kale	120 mg	Included for context as a high-vitamin C leafy green

Practical Ways to Boost Vitamin C with Seeds

While you won't get your daily vitamin C from a handful of pumpkin seeds, you can strategically use certain types to contribute to your overall intake. Here are some ideas:

Enjoy Sprouted Seeds: Add alfalfa, radish, or mung bean sprouts to salads, sandwiches, and wraps. You can easily sprout seeds at home to maximize freshness and nutrient content.
Sprinkle with Spice Seeds: Incorporate spice seeds like caraway or fennel into your cooking. While the quantity is small, it still adds a tiny boost of vitamin C alongside other vitamins and minerals.
Use Pomegranate Seeds: Toss pomegranate arils into oatmeal, yogurt, or salads. They offer a delightful texture and a significant vitamin C contribution.
Mix in Legume Seeds: Include green peas in your meals. As immature legume seeds, they are a good source of vitamin C, whether fresh or cooked.

Conclusion

When asking "which seed is rich in vitamin C," the answer depends on your definition. Standard, hard-shelled seeds like chia or sunflower seeds are not a primary source. However, specialty seeds like Sisymbrium and sprouted seeds, particularly alfalfa, contain noteworthy levels. Pomegranate seeds (arils) and immature legume seeds like peas are also valuable sources. For the most significant dietary impact, incorporating a wide variety of fruits and vegetables remains the best strategy, but knowing these unique seed options can help you get a little extra boost. For more information on recommended daily intake and rich sources, consult resources like the National Institutes of Health.

Other High-Vitamin C Sources

Even with the specialized seed options, the most significant dietary sources of vitamin C are still found elsewhere. Citrus fruits are famously high, but other powerhouse produce includes bell peppers (especially red), kale, strawberries, broccoli, and kiwi. These foods should form the cornerstone of a vitamin C-rich diet. The seeds mentioned are best viewed as supplementary boosters rather than primary sources for meeting daily requirements.

Frequently Asked Questions

No, pumpkin seeds contain very little vitamin C, with only about 0.6 mg per 100 grams. They are better known for their high content of magnesium, zinc, and healthy fats.

Yes, sprouting can significantly increase the vitamin C content of seeds. Germination activates biological processes that boost nutrient levels, as seen with sprouted alfalfa.

Among spice seeds, Sisymbrium seeds contain one of the highest concentrations of vitamin C at 30.7 mg per 100g, followed by anise, coriander, and fennel seeds.

Like seeds, most nuts are not a major source of vitamin C. However, chestnuts are a notable exception, offering 26.7 mg per 100 grams, a higher amount than many common seeds.

Yes, vitamin C is water-soluble and destroyed by heat, so cooking or processing can reduce the vitamin C content in seeds and other foods.

Many seeds, while low in vitamin C, are excellent sources of other antioxidants. For instance, flaxseeds are rich in lignans, and sunflower seeds are high in vitamin E, a potent antioxidant.

The most effective way to get vitamin C is by eating a variety of fruits and vegetables, such as citrus, bell peppers, broccoli, kale, and strawberries.