Vitamin C, food by food
Ranking · Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
An adult is advised to get about 90 mg a day if a man, 75 mg if a woman. ? The words below are read against 90 mg, the men’s amount. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives, read against the higher amount, 90 mg, which is the men’s: for the other sex a serving counts for more.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for vitamins.
Vitamin C also improves your body’s absorption of non-heme iron, the form of iron in plant-based foods. Iron, food by food, with the plant foods marked.
Most per serving: Orange juice (131 mg), then raw Brussels sprouts and Red pepper, raw.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 190 of the 198 preparations on this page (150 foods). The other 8 aren’t zero, just not listed: see “Not listed” below.
188 of them are ranked below, by what one serving gives; the other 2 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
A lot131mg50 mg / 100 g - 2
A lot121mg142.9 mg / 100 g - 3
A lot109mg127.7 mg / 100 g - 4
A lot105mg74.7 mg / 100 g - 5
A lot84.6mg99.51 mg / 100 g - 6
A lot83.5mg59.62 mg / 100 g - 7
A lot82.7mg59.1 mg / 100 g - 8
A lot82.1mg58.61 mg / 100 g - 9
A lot79.4mg93.4 mg / 100 g - 10
A lot77.6mg91.3 mg / 100 g - 11
A lot59.5mg70 mg / 100 g - 12
A lot57.7mg41.2 mg / 100 g - 13
A lot57mg67.1 mg / 100 g - 14
A lot52.7mg62 mg / 100 g - 15
A lot51mg60 mg / 100 g - 16
A lot51mg36.4 mg / 100 g - 17
A lot48.2mg34.4 mg / 100 g - 18
A lot37.7mg44.3 mg / 100 g - 19
A lot37.4mg26.7 mg / 100 g - 20
A lot36.6mg43 mg / 100 g - 21
A lot34.3mg40.34 mg / 100 g - 22A lot34.1mg40.1 mg / 100 g
- 23
A lot31.9mg37.5 mg / 100 g - 24
A lot27.9mg27.9 mg / 100 g - 25
A lot25.8mg30.3 mg / 100 g - 26
A lot25.7mg30.27 mg / 100 g - 27
A lot23.3mg27.4 mg / 100 g - 28
A lot22.1mg22.1 mg / 100 g - 29
A lot21.6mg19.6 mg / 100 g - 30
A lot21.5mg25.3 mg / 100 g - 31A lot18.5mg21.8 mg / 100 g
- 32
A lot18.4mg23.04 mg / 100 g - 33
Some17.2mg12.3 mg / 100 g - 34
Some16.4mg10.9 mg / 100 g - 35
Some16.3mg14.84 mg / 100 g - 36Some15.1mg17.8 mg / 100 g
- 37
Some15.1mg17.75 mg / 100 g - 38
Some14.5mg10.39 mg / 100 g - 39
Some14.1mg17.6 mg / 100 g - 40
Some14.1mg12.8 mg / 100 g - 41
Some13.6mg13.6 mg / 100 g - 42
Some12.8mg15.1 mg / 100 g - 43
Some12.8mg15 mg / 100 g - 44
Some11mg12.9 mg / 100 g - 45
Some10mg8 mg / 100 g - 46
Some9.7mg6.93 mg / 100 g - 47
Some9.69mg6.46 mg / 100 g - 48
Some9.63mg7.7 mg / 100 g - 49
Some9.13mg8.3 mg / 100 g - 50
A little8.42mg9.9 mg / 100 g - 51A little8.33mg9.8 mg / 100 g
- 52
A little8.25mg9.7 mg / 100 g - 53
A little8.14mg7.4 mg / 100 g - 54
A little7mg5 mg / 100 g - 55
A little6.97mg8.2 mg / 100 g - 56
A little6.55mg7.7 mg / 100 g - 57
A little6.45mg8.06 mg / 100 g - 58
A little6.02mg8.6 mg / 100 g - 59
A little6.02mg4.3 mg / 100 g - 60
A little5.74mg4.1 mg / 100 g - 61
A little5.42mg6 mg / 100 g - 62
A little5.19mg6.1 mg / 100 g - 63
A little5.02mg5.9 mg / 100 g - 64
A little4.63mg3.31 mg / 100 g - 65
A little4.41mg14.7 mg / 100 g - 66
A little3.7mg3.7 mg / 100 g - 67
A little3.4mg4 mg / 100 g - 68A little3.29mg4.7 mg / 100 g
- 69
A little3.06mg3.6 mg / 100 g - 70
A little2.98mg3.5 mg / 100 g - 71
A little2.75mg5 mg / 100 g - 72
A little2.64mg3.1 mg / 100 g - 73
A little2.38mg2.8 mg / 100 g - 74
A little2.38mg2.8 mg / 100 g - 75
A little2.2mg4 mg / 100 g - 76
A little2.01mg38.7 mg / 100 g - 77
A little2mg2.5 mg / 100 g - 78
A little1.79mg2.1 mg / 100 g - 79A little1.79mg2.1 mg / 100 g
- 80
A little1.57mg1.5 mg / 100 g - 81
A little1.55mg1.7 mg / 100 g - 82
A little1.53mg1.8 mg / 100 g - 83
A little1.36mg1.7 mg / 100 g - 84
Almost none1.13mg1.3 mg / 100 g - 85
Almost none1.11mg1.3 mg / 100 g - 86
Almost none1mg1 mg / 100 g - 87
Almost none0.92mg0.8 mg / 100 g - 88
Almost none0.9mg3 mg / 100 g - 89
Almost none0.72mg0.8 mg / 100 g - 90
Almost none0.7mg0.7 mg / 100 g - 91
Almost none0.63mg0.6 mg / 100 g - 92
Almost none0.58mg0.3 mg / 100 g - 93
Almost none0.58mg0.5 mg / 100 g - 94
Almost none0.57mg1.9 mg / 100 g - 95
Almost none0.53mg0.2 mg / 100 g - 96
Almost none0.42mg1.4 mg / 100 g - 97
Almost none0.4mg10 mg / 100 g - 98
Almost none0.4mg0.4 mg / 100 g - 99
Almost none0.39mg1.3 mg / 100 g - 100Almost none0.39mg0.2 mg / 100 g
- 101
Almost none0.26mg0.9 mg / 100 g - 102
Almost none0.24mg1.6 mg / 100 g - 103
Almost none0.24mg1.6 mg / 100 g - 104
Almost none0.18mg0.6 mg / 100 g - 105
Almost none0.15mg0.5 mg / 100 g - 106
Almost none0.14mg0.9 mg / 100 g - 107
Almost none0.1mg0.5 mg / 100 g - 108Almost none0.09mg0.6 mg / 100 g
- 109
Almost none0.09mg0.6 mg / 100 g - 110
Almost none0.09mg0.1 mg / 100 g - 111
Almost none0.08mg0.1 mg / 100 g - 112
Almost none0.06mg0.2 mg / 100 g - 113
Almost none0mg0 mg / 100 g - 114
Almost none0mg0 mg / 100 g - 115
Almost none0mg0 mg / 100 g - 116
Almost none0mg0 mg / 100 g - 117
Almost none0mg0 mg / 100 g - 118
Almost none0mg0 mg / 100 g - 119
Almost none0mg0 mg / 100 g - 120
Almost none0mg0 mg / 100 g - 121
Almost none0mg0 mg / 100 g - 122
Almost none0mg0 mg / 100 g - 123
Almost none0mg0 mg / 100 g - 124Almost none0mg0 mg / 100 g
- 125
Almost none0mg0 mg / 100 g - 126
Almost none0mg0 mg / 100 g - 127
Almost none0mg0 mg / 100 g - 128
Almost none0mg0 mg / 100 g - 129
Almost none0mg0 mg / 100 g - 130
Almost none0mg0 mg / 100 g - 131
Almost none0mg0 mg / 100 g - 132
Almost none0mg0 mg / 100 g - 133
Almost none0mg0 mg / 100 g - 134
Almost none0mg0 mg / 100 g - 135
Almost none0mg0 mg / 100 g - 136
Almost none0mg0 mg / 100 g - 137
Almost none0mg0 mg / 100 g - 138Almost none0mg0 mg / 100 g
- 139
Coffee creamer, flavoured liquid15.2 g · US food database (USDA SR Legacy)under 1% of the men’s 90 mgAlmost none0mg0 mg / 100 g - 140
Almost none0mg0 mg / 100 g - 141
Almost none0mg0 mg / 100 g - 142
Almost none0mg0 mg / 100 g - 143
Dried cranberries, sweetened40 g · US food database (USDA Foundation Foods)under 1% of the men’s 90 mgAlmost none0mg0 mg / 100 g - 144
Almost none0mg0 mg / 100 g - 145
Almost none0mg0 mg / 100 g - 146
Almost none0mg0 mg / 100 g - 147
Almost none0mg0 mg / 100 g - 148
Almost none0mg0 mg / 100 g - 149
Almost none0mg0 mg / 100 g - 150
Almost none0mg0 mg / 100 g - 151
Almost none0mg0 mg / 100 g - 152
Almost none0mg0 mg / 100 g - 153Almost none0mg0 mg / 100 g
- 154
Almost none0mg0 mg / 100 g - 155
Almost none0mg0 mg / 100 g - 156Almost none0mg0 mg / 100 g
- 157
Almost none0mg0 mg / 100 g - 158
Almost none0mg0 mg / 100 g - 159
Almost none0mg0 mg / 100 g - 160
Almost none0mg0 mg / 100 g - 161
Almost none0mg0 mg / 100 g - 162
Almost none0mg0 mg / 100 g - 163
Almost none0mg0 mg / 100 g - 164
Almost none0mg0 mg / 100 g - 165
Almost none0mg0 mg / 100 g - 166
Almost none0mg0 mg / 100 g - 167
Almost none0mg0 mg / 100 g - 168
Almost none0mg0 mg / 100 g - 169
Almost none0mg0 mg / 100 g - 170
Almost none0mg0 mg / 100 g - 171
Almost none0mg0 mg / 100 g - 172
Almost none0mg0 mg / 100 g - 173
Almost none0mg0 mg / 100 g - 174
Almost none0mg0 mg / 100 g - 175
Almost none0mg0 mg / 100 g - 176
Almost none0mg0 mg / 100 g - 177
Almost none0mg0 mg / 100 g - 178
Almost none0mg0 mg / 100 g - 179
Almost none0mg0 mg / 100 g - 180
Albacore (white) tuna, canned in water55 g · US food database (USDA SR Legacy)under 1% of the men’s 90 mgAlmost none0mg0 mg / 100 g - 181Almost none0mg0 mg / 100 g
- 182
Almost none0mg0 mg / 100 g - 183
Almost none0mg0 mg / 100 g - 184
Almost none0mg0 mg / 100 g - 185Almost none0mg0 mg / 100 g
- 186Almost none0mg0 mg / 100 g
- 187
Almost none0mg0 mg / 100 g - 188
Almost none0mg0 mg / 100 g
Not ranked in this view
These list Vitamin C but have no serving size on file yet.
Not listed
The databases don’t list Vitamin C for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
Not compared with the upper level: with no serving size, a figure for 100 g of a powder or a concentrate says nothing about what anyone eats. Choose an amount under “per 100 g” to compare one.
- Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic · US food database (USDA SR Legacy)2,732 mgper 100 g
- Beverages, Orange-flavor drink, breakfast type, low calorie, powder · US food database (USDA SR Legacy)2,400 mgper 100 g
- Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie · US food database (USDA SR Legacy)2,400 mgper 100 g
- Pepper, sweet, green, freeze-dried · Canadian Nutrient File 20261,900 mgper 100 g
- Peppers, sweet, red, freeze-dried · US food database (USDA SR Legacy)1,900 mgper 100 g
- Acerola, (west indian cherry), raw · US food database (USDA SR Legacy)1,678 mgper 100 g
- Acerola juice, raw · US food database (USDA SR Legacy)1,600 mgper 100 g
- Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C · US food database (USDA SR Legacy)1,342 mgper 100 g
- Chives, freeze-dried · US food database (USDA SR Legacy)660 mgper 100 g
- Spices, coriander leaf, dried · US food database (USDA SR Legacy)567 mgper 100 g
- Beverages, fruit-flavored drink, dry powdered mix, low calorie, with aspartame · US food database (USDA SR Legacy)560 mgper 100 g
- Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C · US food database (USDA SR Legacy)490 mgper 100 g
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors · US food database (USDA SR Legacy)490 mgper 100 g
- Rose Hips, wild (Northern Plains Indians) · US food database (USDA SR Legacy)426 mgper 100 g
- Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C · US food database (USDA SR Legacy)261 mgper 100 g
- Babyfood, cereal, rice with pears and apple, dry, instant fortified · US food database (USDA SR Legacy)250 mgper 100 g
- Seaweed, dulse (laver, nori), dried · Canadian Nutrient File 2026243 mgper 100 g
- Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. · US food database (USDA SR Legacy)243 mgper 100 g
- Peppers, hot chili, green, raw · US food database (USDA SR Legacy)243 mgper 100 g
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes · US food database (USDA SR Legacy)240 mgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for vitamin C: Pies · Breakfast cereal · Almond drink, unsweetened, fortified · White bread · White bread, toasted · Cakes · Cookies · Crackers · Flour tortillas · Pasta, cooked · Soy drink, unsweetened, fortified · Oat drink, unsweetened, fortified
Running low, and too much
Running low
Too little vitamin C causes scurvy: weak connective tissue, joint pain and wounds that heal badly. It is rare in developed countries, and the signs can appear within a month of getting less than about 10 mg a day.
Too much
Vitamin C has low toxicity. Very large doses can cause diarrhea, nausea and stomach cramps. The upper level for adults is 2,000 mg a day.
Sources: NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals (2025-07-31) · Upper levels (adults 19–30): Health Canada, Dietary reference intakes tables: vitamins (2025-11-19)