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 2017 (India) + INDB + USDA FoodData Central
✓ 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)
80
mg/day
Adult Male
65
mg/day
Adult Female
40
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 | 2730 | >999% | USDA | |
| 2 | 2400 | >999% | USDA | |
| 3 | 2400 | >999% | USDA | |
| 4 | 1900 | >999% | USDA | |
| 5 | असेरोल (पश्चिम भारतीय चेरी), कच्चा | 1680 | >999% | USDA |
| 6 | असेरोलाज़ रस, कच्चा | 1600 | >999% | USDA |
| 7 | 1340 | >999% | USDA | |
| 8 | 660 | >999% | USDA | |
| 9 | 567 | 872% | USDA | |
| 10 | 560 | 862% | USDA | |
| 11 | 490 | 754% | USDA | |
| 12 | 490 | 754% | USDA | |
| 13 | 426 | 655% | USDA | |
| 14 | 261 | 402% | USDA | |
| 15 | Amla | 252 | 388% | IFCT |
| 16 | 250 | 385% | USDA | |
| 17 | 243 | 374% | USDA | |
| 18 | 242 | 372% | USDA | |
| 19 | 240 | 369% | USDA | |
| 20 | 231 | 355% | USDA | |
| 21 | अमरूद | 228 | 351% | USDA |
| 22 | Amrud | 222 | 342% | IFCT |
| 23 | 219 | 337% | INDB | |
| 24 | 218 | 335% | USDA | |
| 25 | Amrud | 214 | 329% | IFCT |
| 26 | 200 | 308% | USDA | |
| 27 | 190 | 292% | USDA | |
| 28 | 190 | 292% | USDA | |
| 29 | 184 | 283% | USDA | |
| 30 | 183 | 282% | 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.