List of Foods Containing High Vitamin C

List of Foods Containing High Vitamin C

Vitamin C has many benefits, from protecting the body against disease to maintaining youthful skin. But keep in mind, natural vitamin C from food is much more recommended than supplements. In order for adequate intake, you need to eat foods that contain high vitamin C, regularly.

Eating a variety of foods that contain vitamin C is the best way to meet your body's need for this vitamin. Vitamin C can be obtained from fresh fruits and vegetables, with varying levels. Some types of fruit and vegetables have high levels of vitamin C.

Fruits Containing High Vitamin C

In adults, the amount of vitamin C intake needed by the body is 75-90 mg per day. To be able to meet it, you need to eat a variety of food sources of vitamin C, especially fruits with high levels of vitamin C, namely:

1. Guava

One fruit that is known to be rich in vitamin C is guava. In a guava contained about 125 milligrams of vitamin C. This amount is equivalent to 140% of the daily requirement of vitamin C.

2. Orange

One orange contains approximately 70 milligrams of vitamin C. This amount is sufficient for vitamin C per day. Besides being eaten whole, oranges can also be processed into fresh drinks, such as orange juice. In every cup of orange juice, there are at least 125 milligrams of vitamin C.

3. Papaya

One serving bowl or about 150 grams of papaya contains about 90 milligrams of vitamin C. This amount is clearly sufficient for the recommended daily intake of vitamin C. This fruit, which is commonly found in Indonesia, is also believed to be able to prevent dementia and cancer, as well as to nourish the digestive tract and strengthen the immune system.

4. Strawberries

One serving bowl or 150 grams of strawberries contains about 90 milligrams of vitamin C. Strawberries also contain high antioxidants in the form of anthocyanins (natural dyes in vegetables and fruit). Apart from strawberries, other fruits, such as black currants and blueberries, also contain lots of vitamin C.

 5. Red chili

This fruit, which is often mistaken for a vegetable, is one of the most common cooking spices consumed in Indonesia. Who would have thought, red chili turns out to contain high enough vitamin C. In one cup (about 80 grams), contains about 100 mg of vitamin C. The amount of vitamin C content is also almost the same as in paprika, which is a fruit that is still in the same group as chili.

In addition to these fruits, there are many other fruits that also contain high vitamin C, including:
  • 1 mango or a glass of mango juice, and a glass of Tahitian noni juice contain about 120 milligrams of vitamin C.
  • 1 pineapple or a plate of longan fruit (about 100 grams), contains about 80 milligrams of vitamin C.
  • 1 kiwi fruit, contains about 65 milligrams of vitamin C.
  • 1 lemon, contains about 85 milligrams of vitamin C

Vegetables Containing High Vitamin C

Not only from fruits, vitamin C can also be obtained from vegetables. The following is a list of vegetables that are high in vitamin C:


One cup of chopped green broccoli contains 80 milligrams of vitamin C. After cooking, the vitamin C content in broccoli will be reduced to 50 milligrams, but this figure still makes broccoli a good source of vitamin C.


Vegetables that are similar to broccoli are also a source of vitamin C, although the levels are not as high as the vitamin C content in broccoli. In a bowl of raw cauliflower, there are about 50 mg of vitamin C.


In a bowl of spinach (about 30 grams), there is 8.5 mg of vitamin C. The vitamin C content of spinach is indeed not as much as the vitamin C content of the two previous vegetables, but spinach should not be underestimated. These vegetables contain many important nutrients, namely vitamin A, vitamin K, folate, potassium, and iron. This nutritional content makes spinach a worthy vegetable for regular consumption.

In addition to the vegetables above, certain plants, such as kenikir leaves and wake leaves, also have high vitamin C content. You can get various benefits of vitamin C by eating foods that are high in vitamin C.

To prevent vitamin C deficiency, make sure every day you eat fruits and vegetables that are sources of vitamin C in sufficient portions, according to the recommended daily requirement.