Which Spice Has the Most Vitamin C?

November 24, 2025 •

4 min read

Gram for gram, some spices contain surprisingly high concentrations of vitamin C, an essential nutrient vital for immune function and overall health. While citrus fruits are commonly known for their vitamin C content, the answer to which spice has the most vitamin C is not what many people expect.

Quick Summary

Several spices and herbs, particularly fresh ones, are packed with vitamin C, with cayenne pepper and thyme being notable sources. Drying and processing significantly reduce the vitamin content, so fresh is almost always better for nutritional benefits.

Key Points

Fresh vs. Dried: The drying process drastically reduces vitamin C content in spices, with fresh herbs being the most potent sources.
Cayenne Pepper: When fresh, chili peppers (from which cayenne is derived) are the leading spice for vitamin C, far surpassing oranges in concentration.
Thyme and Parsley: Fresh thyme and parsley are also excellent sources of vitamin C, offering high concentrations per gram.
Heat Sensitivity: Vitamin C is easily destroyed by heat, so for maximum nutritional benefit, add fresh spices and herbs towards the end of cooking.
Practical Usage: The small quantities of dried spices typically used in cooking mean they offer a minimal contribution to your daily vitamin C intake.

The Unexpected Vitamin C King

Contrary to popular belief, cayenne pepper, derived from hot chili peppers, is a formidable source of vitamin C. Although often used in small quantities for its heat, its nutritional density is significant. One fresh chili pepper, from which cayenne is made, can contain more vitamin C than an orange. However, it's essential to differentiate between fresh and dried forms. The vitamin C content is highest in fresh peppers and diminishes considerably once dried and ground into powder. Other spicy peppers like green chili also pack a powerful vitamin C punch.

Other Spices and Herbs Rich in Vitamin C

While cayenne may lead the pack for concentrated vitamin C among peppers, other herbs and spices offer substantial amounts, particularly when used fresh. Thyme is another standout, particularly fresh thyme, which is noted for its high vitamin C content. Dill weed, saffron, and marjoram are also strong contenders. The key takeaway is that herbs, often used in larger quantities than ground spices, contribute more significantly to daily vitamin C intake when fresh. The fresh versions of herbs like parsley, basil, and rosemary all contain notable amounts of this crucial vitamin.

The Impact of Processing on Vitamin C Content

Vitamin C is a water-soluble and heat-sensitive vitamin, meaning it degrades easily during processing and cooking. This is why fresh is almost always best when trying to maximize the vitamin content from herbs and spices. Drying, boiling, and prolonged storage can all lead to a significant loss of vitamin C.

Fresh vs. Dried: The Vitamin C Difference

To illustrate the disparity, let's examine the nutritional values of some common herbs and spices in their fresh versus dried forms. Fresh herbs, for instance, retain most of their vitamin C, whereas the vitamin is largely depleted in their dried counterparts. A cup of fresh parsley, for example, can provide a substantial amount of vitamin C, while the small amount of dried parsley used in a recipe offers far less. This does not mean dried spices are without merit, as they often contain other beneficial compounds and higher concentrations of antioxidants when dried, but for vitamin C, fresh is the clear winner.

A Comparison of Vitamin C in Spices and Herbs (per 100g)


Spice/Herb	Vitamin C (mg/100g) (Fresh/High Concentration)	Vitamin C (mg/100g) (Dried/Typical)	Notable Facts
Thyme	Up to 160.1mg	< 10mg	A potent fresh herb, used widely in cooking.
Cayenne Pepper	Up to 76.4mg	Very low in powdered form	Exceptionally high in fresh form, but loses most in powder.
Dill Weed	85mg	Low in dried seeds	Excellent when fresh; the seeds have minimal C.
Paprika	Trace amounts, lower than cayenne	Trace amounts	Primarily a source of Vitamin A, not C.
Clove	143.54mg	Very low in dried form	A study showed high levels in whole cloves, but typical usage is minimal.
Parsley	Up to 160mg	Minimal amounts	Like thyme, best consumed fresh for vitamin C benefits.

How to Maximize Vitamin C Intake from Spices and Herbs

To get the most vitamin C from your spices and herbs, focus on using fresh options whenever possible. Consider these strategies:

Use Fresh Herbs: Sprinkle fresh parsley or chives on your finished dishes. This adds flavor and preserves the nutritional content, as heat destroys vitamin C.
Make Infusions: Brew teas with vitamin C-rich ingredients like hibiscus flowers, rose hips, or fresh thyme. Simmering dried orange peel can also create a potent decoction.
Add at the End: If using spices like cayenne pepper in a heated dish, add it towards the end of cooking. This minimizes the heat exposure and retains more of the vitamin C.
Include Fresh Peppers: Use fresh chili peppers in salsas, stir-fries, and sauces. The vitamin C content is highest in this form.
Grow Your Own: Consider growing fresh herbs like thyme, parsley, or dill in a small garden or windowsill pot. This ensures a constant, fresh supply.

Conclusion

For the highest concentration of vitamin C among spices, fresh cayenne pepper, followed by fresh thyme and other fresh herbs like parsley, holds the top spot. However, the form of the spice is critical. The drying and heating processes significantly reduce vitamin C levels, meaning a pinch of dried chili powder offers a negligible amount compared to its fresh counterpart. For a meaningful vitamin C boost, prioritize fresh herbs and add them late in the cooking process. While dried spices contribute less C, they still provide other antioxidants and flavor benefits. The most effective approach for boosting your dietary vitamin C is incorporating a variety of fresh, whole foods, with these potent herbs and spices serving as flavorful enhancements.

Fresh herbs like parsley and cilantro are excellent, but you should always consult a doctor before making significant changes to your diet to ensure safety and effectiveness.

Frequently Asked Questions

No, dried chili powder contains a minimal amount of vitamin C compared to its fresh counterpart, as most of the vitamin is lost during the drying process.

Yes, fresh parsley is an excellent source of vitamin C, and using it raw in salads or as a garnish is the best way to preserve its nutrient content.

While some fresh herbs and spices contain significant vitamin C, the small quantities typically consumed mean they should not be your primary source. Focus on incorporating them alongside a diet rich in fruits and vegetables.

Fresh thyme provides significantly more vitamin C than dried thyme. Heat and drying both degrade the vitamin, so fresh is the optimal choice.

Yes, vitamin C is heat-sensitive. Prolonged cooking or high temperatures will significantly reduce the vitamin C content of any spice or herb.

To boost your intake, use fresh herbs like parsley and chives as garnishes, add fresh chili peppers to salsas, or brew herbal teas with ingredients like hibiscus and rose hips.

No, paprika contains only trace amounts of vitamin C. It is a much better source of Vitamin A.

Most spices and herbs experience a significant reduction in vitamin C when dried, but the extent of loss can vary. The best sources are generally consumed fresh or through preparations that minimize heat.

To preserve nutrient content, store fresh herbs in the refrigerator and use them promptly. Drying or freezing can preserve other properties, but will reduce vitamin C levels.