VitaminsmgKey Nutrient

Foods Rich in Vitamin C

Powerful antioxidant that supports immune function, collagen synthesis, and iron absorption. Not stored in the body — needs daily intake from fruits and vegetables.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Boosts immune defense
Enhances iron absorption
Supports collagen formation
Antioxidant protection

Deficiency Signs

Scurvy (bleeding gums, poor healing)
Weakened immunity
Fatigue
Easy bruising

Daily Requirement (RDA)

mg/day

Adult Male

mg/day

Adult Female

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Vitamin C

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Acerola, pulp, raw, sampled in the island of La Martinique	2850	>999%	Ciqual
2	Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic	2730	>999%	USDA
3	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	2400	>999%	USDA
4	Beverages, Orange-flavor drink, breakfast type, low calorie, powder	2400	>999%	USDA
5	Peppers, sweet, red, freeze-dried	1900	>999%	USDA
6	Cherries, West Indian, flesh only	1720	>999%	CoFID
7	Acerola, (west indian cherry), raw असेरोल (पश्चिम भारतीय चेरी), कच्चा	1680	>999%	USDA
8	Raw acerola juice असेरोलाज़ रस, कच्चा	1600	>999%	USDA
9	Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C	1340	>999%	USDA
10	Freeze-dried chives	660	>999%	USDA
11	Spices, coriander leaf, dried	567	872%	USDA
12	Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame	560	862%	USDA
13	Cashew apple, pulp, raw, sampled in the island of La Martinique	556	855%	Ciqual
14	Guava, pulp, mashed, sampled in the island of La Martinique	492	757%	Ciqual
15	Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C	490	754%	USDA
16	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	490	754%	USDA
17	Rose Hips, wild (Northern Plains Indians)	426	655%	USDA
18	Prepacked guacamole	359	552%	Ciqual
19	Lime, native, fruit	347	534%	AFCD
20	Gourd, kantola, raw	295	454%	CoFID
21	Seaweed, nori, dried	290	446%	AFCD
22	Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C	261	402%	USDA
23	Goosberry Amla	252	388%	IFCT
24	Babyfood, cereal, rice with pears and apple, dry, instant fortified	250	385%	USDA
25	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	243	374%	USDA
26	Guava, Hawaiian, raw	243	374%	AFCD
27	Peppers, hot chili, green, raw	242	372%	USDA
28	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	240	369%	USDA
29	Capsicum, red, fresh, raw	240	369%	AFCD
30	Beverages, orange-flavor drink, breakfast type, powder	231	355%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Vitamin C do I need daily?▼

The recommended daily allowance (RDA) for Vitamin C is 80mg/day for adult men and 65mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Vitamin C do for the body?▼

Boosts immune defense. Enhances iron absorption. Supports collagen formation. Antioxidant protection.

What happens if I don't get enough Vitamin C?▼

Vitamin C deficiency can lead to: Scurvy (bleeding gums, poor healing), Weakened immunity, Fatigue, Easy bruising. Adequate intake through diet or supplementation is recommended.