Fruits That Are Packed with Vitamin C

Looking to boost your vitamin C intake? Here are some delicious fruits that are rich in this essential nutrient:

Kiwi

Kiwi is super nutritious and low in calories. A 100-gram serving of kiwi gives you about 37.8 to 53.6 mg of vitamin C. Studies show that adding kiwi to a diet low in vitamin C can significantly raise your blood levels of the vitamin.

Strawberries

One cup of halved strawberries (about 152g) contains around 89.4 mg of vitamin C. That’s about 140% of a child’s daily needs! They’re also high in fiber and antioxidants like anthocyanins, which give them their bright red color.

Guava

This tropical fruit, with its yellowish-green skin, is a vitamin C powerhouse. Just one guava (about 55g) has around 126 mg of vitamin C.

Papaya

One cup of papaya (about 145g) offers 87 mg of vitamin C, or 97% of the daily recommended amount. It’s also a great source of vitamin A, potassium, and calcium.

Blackcurrants

These small dark berries are packed with nutrients. Just half a cup (56g) provides 101 mg of vitamin C—over 100% of your daily needs. They also have twice the antioxidants of blueberries and four times the vitamin C of oranges.

Grapes

One cup of red or green grapes (about 151g) has around 4.8 mg of vitamin C. While not super high in vitamin C, grapes are rich in antioxidants like resveratrol and flavonoids, which are mostly found in the skin, seeds, and leaves.

Lemon

A cup of lemon juice (244ml) contains about 94.4 mg of vitamin C. Back in the 18th century, sailors used lemons to prevent scurvy—a disease caused by vitamin C deficiency.

Oranges

One large orange delivers about 97.5 mg of vitamin C, covering 108.8% of your daily needs. A cup of orange juice has about 124 mg. Research even shows that drinking 500ml of OJ a day can significantly boost your vitamin C levels.

Grapefruit

A cup of pink grapefruit juice has around 93.9 mg of vitamin C (104.3% of the daily value). Half a medium white grapefruit gives about 39 mg. Be aware, though—grapefruit can interact with certain medications and affect how your body processes them.

Pineapple

One cup of pineapple packs 78.9 mg of vitamin C. It’s also a good source of B vitamins, fiber, and manganese.

Mango

Mango is not only tasty but also nutrient-rich. A cup of sliced mango (165g) gives you 60.1 mg of vitamin C along with fiber, vitamin A, magnesium, and potassium.

How Much Vitamin C Do You Need?

Smokers need about 35 mg more vitamin C per day than non-smokers. Here’s a quick look at the recommended daily amounts based on age:

• Infants 0–6 months: 40 mg
• Infants 7–12 months: 50 mg
• Children 1–3 years: 15 mg
• Children 4–8 years: 25 mg
• Children 9–13 years: 45 mg
• Teen boys 14–18 years: 75 mg
• Teen girls 14–18 years: 65 mg
• Pregnant teens: 80 mg
• Breastfeeding teens: 115 mg
• Men 19+ years: 90 mg
• Women 19+ years: 75 mg
• Pregnant women: 85 mg
• Breastfeeding women: 120 mg

Quick Vitamin C Overview

Vitamin C, also known as L-ascorbic acid, is water-soluble and found naturally in many foods. Since our bodies can't make it, we have to get it from our diet. It helps with blood vessel formation, cartilage and muscle maintenance, collagen production, and wound healing. Plus, it’s a powerful antioxidant that protects our cells from damage caused by free radicals, smoking, or radiation.

Want to Know More?

There’s a lot more to learn about where you can find vitamin C in your diet. Check out more resources or videos for a deeper dive into the best food sources!