Vitamin C

Helps the body build collagen, muscle tissue, and blood vessels. Also protects against cell damage, and supports immunity by inhibiting bacterial growth and helping antibody production.

Daily Reference Intake: 80mg (Specified by European Food Safety Authority)

Top Vitamin C rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Vegetables
Capsicum pepper (chilli, red, raw)	225mg	281%	36g
Capsicum pepper (red, raw)	126mg	158%	63g
Horseradish (raw)	120mg	150%	67g
Capsicum pepper (green, raw)	120mg	150%	67g
Fenugreek leaves (raw)	91mg	114%	88g
Spring greens (boiled in unsalted water)	77mg	96%	104g
Radish leaves (raw)	63mg	79%	127g
Cabbage (red, raw)	55mg	69%	145g
Cabbage (green, boiled in unsalted water)	45mg	56%	178g
Broccoli (green, boiled in unsalted water)	44mg	55%	182g
Tomato puree	43mg	54%	186g
Brussels sprouts (boiled in unsalted water)	40mg	50%	200g
Cabbage (average, boiled in unsalted water)	32mg	40%	250g
Cabbage (red, boiled in unsalted water)	32mg	40%	250g
Cauliflower (boiled in unsalted water)	30mg	38%	267g
Greek salad	27mg	34%	296g
Bean and mixed vegetable casserole (homemade)	14mg	18%	571g
Tabouleh	13mg	16%	615g
Fruit
Blackcurrants (raw)	200mg	250%	40g
Kiwi fruit (flesh only, raw)	71mg	89%	113g
Papaya (flesh only, raw)	68mg	85%	118g
Lemons (whole, without pips)	58mg	72%	138g
Strawberries (raw)	57mg	71%	140g
Pineapple (flesh only, raw)	53mg	66%	151g
Oranges (flesh only)	52mg	65%	154g
Orange juice (freshly squeezed)	48mg	60%	167ml
Lychees (raw, flesh only)	45mg	56%	178g
Citrus fruit (soft/easy peelers, flesh only)	42mg	52%	190g
Redcurrants (raw)	40mg	50%	200g
Grapefruit (flesh only, raw)	35mg	44%	229g
Peaches (raw, flesh and skin)	31mg	39%	258g
Star fruit	31mg	39%	258g
Elderberries (whole fruit)	27mg	34%	296g
Mangoes (ripe, flesh only, raw)	26mg	32%	308g
Herbs and spices
Parsley (fresh)	190mg	238%	42g
Dill (fresh)	86mg	108%	93g
Chives (fresh)	58mg	72%	138g
Thyme (dried, ground)	50mg	62%	160g
Oregano (fresh)	45mg	56%	178g
Mint (fresh)	31mg	39%	258g
Coriander leaves (fresh)	27mg	34%	296g
Basil (fresh)	26mg	32%	308g
White pepper	21mg	26%	381g
Coriander seeds	21mg	26%	381g
Rosemary (fresh)	18mg	22%	444g
Thyme (fresh)	17mg	21%	471g
Meat and meat products
Peppers stuffed with beef, rice and vegetables (homemade)	26mg	32%	308g
Chicken liver (fried in corn oil)	23mg	29%	348g
Calf liver (fried in corn oil)	19mg	24%	421g
Lamb brain (boiled)	17mg	21%	471g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%