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: 90mg (Specified by U.S. Food and Drug Administration)

Top Vitamin C rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Vegetables
Capsicum pepper (chilli, red, raw)	225mg	250%	40g
Capsicum pepper (red, raw)	126mg	140%	71g
Horseradish (raw)	120mg	133%	75g
Capsicum pepper (green, raw)	120mg	133%	75g
Fenugreek leaves (raw)	91mg	101%	99g
Spring greens (boiled in unsalted water)	77mg	86%	117g
Radish leaves (raw)	63mg	70%	143g
Cabbage (red, raw)	55mg	61%	164g
Cabbage (green, boiled in unsalted water)	45mg	50%	200g
Broccoli (green, boiled in unsalted water)	44mg	49%	205g
Tomato puree	43mg	48%	209g
Brussels sprouts (boiled in unsalted water)	40mg	44%	225g
Cabbage (average, boiled in unsalted water)	32mg	36%	281g
Cabbage (red, boiled in unsalted water)	32mg	36%	281g
Cauliflower (boiled in unsalted water)	30mg	33%	300g
Greek salad	27mg	30%	333g
Bean and mixed vegetable casserole (homemade)	14mg	16%	643g
Fruit
Blackcurrants (raw)	200mg	222%	45g
Kiwi fruit (flesh only, raw)	71mg	79%	127g
Papaya (flesh only, raw)	68mg	76%	132g
Lemons (whole, without pips)	58mg	64%	155g
Strawberries (raw)	57mg	63%	158g
Pineapple (flesh only, raw)	53mg	59%	170g
Oranges (flesh only)	52mg	58%	173g
Orange juice (freshly squeezed)	48mg	53%	188ml
Lychees (raw, flesh only)	45mg	50%	200g
Citrus fruit (soft/easy peelers, flesh only)	42mg	47%	214g
Redcurrants (raw)	40mg	44%	225g
Grapefruit (flesh only, raw)	35mg	39%	257g
Peaches (raw, flesh and skin)	31mg	34%	290g
Star fruit	31mg	34%	290g
Elderberries (whole fruit)	27mg	30%	333g
Mangoes (ripe, flesh only, raw)	26mg	29%	346g
Herbs and spices
Parsley (fresh)	190mg	211%	47g
Dill (fresh)	86mg	96%	105g
Chives (fresh)	58mg	64%	155g
Thyme (dried, ground)	50mg	56%	180g
Oregano (fresh)	45mg	50%	200g
Mint (fresh)	31mg	34%	290g
Coriander leaves (fresh)	27mg	30%	333g
Basil (fresh)	26mg	29%	346g
White pepper	21mg	23%	429g
Coriander seeds	21mg	23%	429g
Rosemary (fresh)	18mg	20%	500g
Thyme (fresh)	17mg	19%	529g
Meat and meat products
Peppers stuffed with beef, rice and vegetables (homemade)	26mg	29%	346g
Chicken liver (fried in corn oil)	23mg	26%	391g
Calf liver (fried in corn oil)	19mg	21%	474g
Lamb brain (boiled)	17mg	19%	529g

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