A List of Vitamin C Foods

Vitamin C is one of the 13 vitamins essential for human health. It plays a vital role in collagen formation, wound healing, the synthesis of some hormones and immune system function, and it enhances iron absorption. Vitamin C is an antioxidant nutrient that helps protect body cells from free radical damage. The Recommended Dietary Allowance (RDA) for vitamin C for adult men is 90mg and 75mg for women. There are many excellent food sources for vitamin C.

Fruits and Fruit Juices

Think oranges are the best source of vitamin C? Think again. A 1-cup serving of cubed raw guava fruit outshines the rest, providing 377mg of vitamin C, or more than 400 percent of the RDA for men. One cup of peach slices (from frozen) provides 236mg, and a 1-cup serving of raw, black currants provides 203mg of vitamin C, which is 262 and 225 percent of the RDA, respectively. Two medium-sized kiwi fruits without skin provide 141mg of vitamin C, which is more than 150 percent of the RDA. A 1-cup serving of fresh orange juice or canned pineapple juice with added vitamin C provide 124mg and 110mg, or 137 and 122 percent of the RDA for vitamin C, respectively. One cup of either cubed fresh papaya or raw, fresh strawberries, provide approximately 89 mg of vitamin C, or nearly 100 percent of the RDA, while one medium navel orange provides 83mg of vitamin C or 92 percent of the RDA.

Vegetables and Vegetable Juices

Peppers of all kinds are very rich in vitamin C. Yellow sweet bell peppers are the best vegetable source of vitamin C. One large pepper provides a whopping 341mg of vitamin C, or more than 375 percent of the RDA. A large sweet red bell pepper provides less vitamin C at 209mg, but it is still a substantial amount, easily exceeding 230 percent of the RDA. One large green bell pepper is vitamin C-rich also, providing 132mg of vitamin C, or nearly 150 percent of the RDA. An 8-oz. serving of Campbell's V8 juice provides 120mg of vitamin C, or approximately 133 percent of the RDA. If you can stand the heat, one hot green chili pepper offers 109mg of vitamin C, or 121 percent of the RDA for less than 20 calories. Green veggies are also vitamin C-rich. A 1-cup serving of chopped fresh kale provides 87mg of vitamin C, or nearly 100 percent of the RDA.

Fortified Foods

Fresh fruits and vegetables are the best sources of vitamin C; however, many other foods are fortified with vitamin C, such as ready-to-eat breakfast cereals. A 3/4-cup serving of Ralston enriched bran flakes provides 69.5mg of vitamin C, or 77 percent of the RDA. Two varieties of Kellogg's cereals (Complete Oat Bran Flakes and Wheat Bran Flakes) as well as General Mills' whole grain Total cereal offer approximately 63mg of vitamin C, or nearly 70 percent of the RDA. Several varieties of Masterfoods USA Snicker's Marathon snack bars are fortified with appreciable amounts of vitamin C. The honey oat nut bar, for instance, provides 77.6mg of vitamin C, or 86 percent of the RDA.