December 5, 2025
A data-driven ranking of vitamin C–rich foods commonly found in US stores, with serving-based values, reasons for rank, and smart ways to use them.
Peppers, berries, and tropical fruits often beat citrus in vitamin C per serving.
Vitamin C is heat- and air-sensitive; minimal cooking preserves more.
Choose whole foods over juice for fiber and steadier blood sugar.
Availability and affordability matter: pick options you can buy and enjoy consistently.
Ranking is based on a weighted score: vitamin C per typical serving (60%), US availability and year-round access (20%), affordability per serving (10%), and versatility/palatability (10%). Vitamin C values use commonly cited USDA-style references for typical servings. DV used is 90 mg/day for adults. Values vary by variety, ripeness, and preparation.
Vitamin C supports collagen formation, immune function, antioxidant defense, and iron absorption. Knowing the most concentrated and practical sources helps you meet daily needs without relying on supplements.
Extremely high vitamin C per cup dominates the score. Availability is moderate but increasing in US stores; cost and versatility are reasonable.
Great for
Exceptional vitamin C with outstanding availability and affordability in the US. Highly versatile and palatable when eaten raw.
Great for
Non-citrus produce leads: red peppers, kiwis, and strawberries consistently deliver more vitamin C per serving than an orange.
Heat matters: vitamin C degrades with cooking and prolonged exposure to air; raw or lightly cooked methods preserve more.
Whole foods beat juice for metabolic health: juice can meet the DV quickly but lacks fiber and can spike blood sugar.
Frozen fruit can be a smart swap: freezing retains most vitamin C, improves affordability, and extends access year-round.
Frequently Asked Questions
The Daily Value used on labels is 90 mg. Many guidelines set 75–90 mg/day for adults, with an extra 35 mg/day recommended for smokers due to higher oxidative stress.
Yes. Vitamin C is heat- and water-soluble. Short steaming, microwaving, or sautéing generally preserves more than boiling. Eating raw or minimally processed items maximizes retention.
For vitamin C content, 100% juice can be high. However, whole fruit adds fiber, slows sugar absorption, improves satiety, and supports gut health, making it a better everyday choice.
The tolerable upper intake level is 2,000 mg/day for adults. Excess may cause GI discomfort. Food sources rarely cause issues; high-dose supplements are the typical concern.
Combine vitamin C–rich foods with iron sources (e.g., oranges or peppers with beans or beef). Vitamin C helps convert iron to a more absorbable form.
Use this list to meet your daily vitamin C with foods you can buy and enjoy regularly. Favor raw or lightly cooked options, rotate peppers and berries with tropical fruits, and lean on frozen when fresh is expensive or out of season.
Track meals via photos, get adaptive workouts, and act on smart nudges personalised for your goals.
AI meal logging with photo and voice
Adaptive workouts that respond to your progress
Insights, nudges, and weekly reviews on autopilot
High vitamin C per small, portable serving with excellent nationwide availability. Cost is moderate; flavor is widely liked.
Great for
Nearly a full day’s worth of vitamin C per cup, widely accessible across seasons via fresh or frozen. Good value and versatility.
Great for
Meets the DV in a single glass with broad US availability. Ranked below berries/peppers due to lack of fiber and higher sugar-to-nutrient ratio.
Great for
High vitamin C per cup and good availability in many US markets. Slightly less accessible than berries/peppers but still strong.
Great for
Solid vitamin C with year-round availability and low cost. Versatile in salads or slaws; vitamin C drops with cooking.
Great for
Good vitamin C with broad availability and multiple uses. Slightly lower score due to sugar content and prep effort.
Great for
Reliable, affordable, and portable source. Vitamin C is lower than peppers/berries but availability and palatability keep it near the top.
Great for
Respectable vitamin C with strong availability. Cooking lowers vitamin C versus raw; roasting or quick sauté preserves more than boiling.
Great for
