Foods Highest In Vitamin C
11. Fortified Cereal
Many brands of whole wheat cereal are fortified with vitamins such as Vitamin D and Vitamin B12. Some are even fortified with the antioxidant Vitamin C. One 3/4 cup serving of certain cereals can provide up to 105% of the daily recommended value. Be sure to check the nutrition labels before buying.
Serving Size (3/4 cup, 30 grams), 63 milligrams of Vitamin C (105% DV), 105 calories
12. Dried Rosemary
If you use dried herbs such as rosemary in your cooking, you’re already aware of the great flavor they add to many dishes. But you might be surprised to learn about some of the health benefits they add to your diet. Dried rosemary is a good source of folic acid, Vitamin A, iron, potassium, calcium, and Vitamin C.
Serving Size (1 tablespoon), 1.84 milligrams of Vitamin C (3% DV), 10 calories
13. Chili Peppers (Red)
There are several varieties of hot chili peppers, but both green and red peppers are a great source of Vitamin C. A serving size of one red hot chili pepper provides an impressive 108% of the daily recommended value of Vitamin C. These spicy veggies are also a good source of Vitamin A, Vitamin K, and manganese.
Serving Size (1 pepper), 64.67 milligrams of Vitamin C (108% DV), 18 calories
14. Turnip Greens
The green, leafy tops of the turnip plant make an excellent addition to your diet, just like the turnips themselves do. One cup of raw turnip greens provides 33mg of the antioxidant Vitamin C. That’s over half the total amount that is recommended daily for the average adult. Add more turnip greens and other dark leafy veggies like it to your diet, and you’ll enjoy the many nutritional benefits.
Serving Size (1 cup), 33 milligrams of Vitamin C (55% DV), 18 calories
15. Garden Cress
Garden cress is another leafy green that’s great for your health all around. It’s commonly used as a garnish, but you can enjoy it often to get plenty of energy and nutrients into your diet. One cup of garden cress leaves contains fiber, protein, Vitamin A, folate, calcium, iron, and enough Vitamin C to fill over half the recommended quota for the day.
Serving Size (1 cup), 34.5 milligrams of Vitamin C (58% DV), 16 calories
16. Broccoli
If you’re looking to protect yourself during flu season by boosting your immune system, broccoli might not be the first thing you think of. But adding just one cup of chopped raw broccoli will provide you with 81.18mg of Vitamin C, enough to cover your Vitamin C intake 135% for the entire day.
Serving Size (1 cup), 81.17 milligrams of Vitamin C (135% DV), 31 calories
17. Kiwi
The sweet kiwi fruit may be small, but it packs a punch when it comes to antioxidants such as Vitamin C. Enjoy just one kiwi fruit and you’ll bless your body with 141% of the Vitamin C it needs for the day. Enjoy a succulent kiwi on its own as a snack, as part of an immune-system-boosting fruit salad, or in a hearty fruit smoothie.
Serving Size (1 kiwi), 84.36 milligrams of Vitamin C (141% DV), 56 calories
18. Pineapples
The tropical pineapple makes a healthy and flavorful addition to a fruit salad or smoothie, and it’s great when stir fried with shrimp, ham, or pork. One cup of pineapple chunks provides your body with 131% of the recommended daily value of Vitamin C. In addition to boosting your Vitamin C intake, pineapples can help strengthen your bones, alleviate arthritis, and help with digestion.
Serving Size (1 cup), 78.87 milligrams of Vitamin C (131% DV), 83 calories
19. Tomatoes
When most people think of tomatoes, they think of lycopene, which can have antioxidant properties. Another antioxidant found in tomatoes is Vitamin C. One medium tomato provides your body with nearly half of the Vitamin C the average adult needs in a day, while contributing only 28 calories to your diet.
Serving Size (1 medium tomato), 28.78 milligrams of Vitamin C (48% DV), 28 calories
20. Banana Peppers
Banana peppers make a great topping on pizza, sandwiches, and burgers, and not just because of their great flavor. Banana peppers contain Vitamin A, protein, and Vitamin C, but they’re low in fat and calories. Banana peppers are a good choice for those who enjoy foods that are spicy, but not too spicy.
Serving Size (1 cup), 38.04 milligrams of Vitamin C (63% DV), 12 calories
