Vitamin C

vitamin Unit: mg

Vitamin C (ascorbic acid) is a water-soluble antioxidant that is essential for collagen biosynthesis, wound healing, immune function, and enhancing the absorption of non-heme iron. Unlike most animals, humans lack the enzyme to synthesize it and must obtain it entirely from food. The RDA is 75 mg per day for adult women and 90 mg for men, with smokers needing an additional 35 mg. Bell peppers, citrus fruits, and broccoli are among the richest sources.

Reference Daily Intake · per 100g

ProfileUSDA/NIH DRI · National Academies

Top 20 Foods by Vitamin C

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Reference Daily Intake

90 mg

= 100% RDA

#	Food	per 100g	% RDA
1	Gerber 2nd Foods Apple, Carrot and Squash Organic	2732.0 mg	3036%
2	Low Calorie Fruit-Flavored Drink Powder with Vitamin C	2400.0 mg	2667%
3	Low Calorie Orange-Flavor Breakfast Drink Powder	2400.0 mg	2667%
4	Freeze-Dried Red Bell Pepper	1900.0 mg	2111%
5	Raw Acerola (West Indian Cherry)	1677.6 mg	1864%
6	Raw Acerola Juice	1600.0 mg	1778%
7	Green Tea with Lemon and Vitamin C	1342.3 mg	1491%
8	Freeze-Dried Chives	660.0 mg	733%
9	Dried Coriander Leaf	566.7 mg	630%
10	Low Calorie Fruit-Flavored Drink Mix	560.0 mg	622%
11	Reduced Calorie Gelatin Dessert Mix with Aspartame	490.0 mg	544%
12	Mars Snickers Marathon Energy Bar	489.9 mg	544%
13	Wild Rose Hips	426.0 mg	473%
14	Yogurt-Covered Fruit Flavored Candy Rolls with Vitamin C	260.8 mg	290%
15	Instant Rice Cereal with Pears and Apple (Fortified)	250.0 mg	278%
16	Orange Breakfast Drink with Pulp (Frozen Concentrate)	243.1 mg	270%
17	Raw Green Hot Chili Peppers	242.5 mg	269%
18	Ralston Enriched Wheat Bran Flakes	239.7 mg	266%
19	Orange Flavor Breakfast Drink Powder	230.8 mg	256%
20	Raw Common Guava	228.3 mg	254%