What foods contain the most vitamin C per serving?

Many fruits and vegetables are concentrated sources of vitamin C, and authoritative nutrient databases and reviews identify both common and tropical items as the richest per typical serving. Balz Frei at the Linus Pauling Institute Oregon State University explains that vitamin C is a water-soluble antioxidant essential for collagen synthesis, immune function, and as a cofactor in multiple enzymatic reactions; dietary intake must come from food because humans cannot synthesize it. The United States Department of Agriculture Agricultural Research Service FoodData Central provides detailed nutrient values for individual foods, while the National Institutes of Health Office of Dietary Supplements summarizes recommended intakes and deficiency consequences.

Highest-density sources
Tropical fruits and some berries are standout sources in terms of vitamin C concentration. Acerola cherry and camu camu are frequently cited in nutrient literature for exceptionally high vitamin C per small serving; these are valued in regions of Latin America for traditional uses and are increasingly appearing in supplements and powdered concentrates. Guava and blackcurrants also offer very high amounts per serving and are important in local diets where they grow. Among widely available produce in temperate regions, raw red bell peppers and kiwi rank near the top for vitamin C density, followed by strawberries, citrus fruits, and papaya. Cruciferous vegetables such as broccoli and Brussels sprouts contribute significant amounts too, and leafy greens like kale add vitamin C along with other micronutrients.

Preparation, storage, and environmental influences
How food is grown, stored, and prepared strongly affects vitamin C content. Balz Frei at the Linus Pauling Institute Oregon State University notes that vitamin C is heat-sensitive and water-soluble, so long cooking times, boiling, and prolonged storage reduce available vitamin C. Quick steaming, raw consumption, or using cooking methods that conserve juices preserves more of the vitamin. Agricultural practices and local climate also shape content; produce ripened on the plant and consumed soon after harvest typically retains higher vitamin C than items transported long distances and stored for weeks. Cultural culinary patterns determine whether high-C foods are eaten raw or cooked and thus influence effective intake in different territories.

Relevance, causes, and consequences of intake levels
Adequate dietary vitamin C prevents deficiency diseases such as scurvy, characterized by fatigue, gum disease, and impaired wound healing; these outcomes are well documented in clinical and historical records summarized by the National Institutes of Health Office of Dietary Supplements. Low intake can be driven by limited access to fresh fruits and vegetables, seasonal availability, socioeconomic factors, and dietary habits that favor processed foods. Conversely, regular consumption of vitamin C–rich foods supports collagen health, iron absorption from plant sources, and contributes antioxidant protection in tissues, as reviewed by Balz Frei at the Linus Pauling Institute Oregon State University. For public health and individual nutrition planning, referencing USDA Agricultural Research Service FoodData Central for specific food-item values allows precise comparisons of servings and supports evidence-based dietary choices.