All nutrients

Vitamin C

Also called ascorbic acid. It contributes to the normal function of the immune system, to normal collagen formation for skin and blood vessels, and to the protection of cells from oxidative stress. It also markedly increases the absorption of iron from plant foods.

Adult daily reference intake: 80 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of vitamin C

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

fruits, vegetables, legumes and nuts494 foods measured

  1. 1Acerola, pulp, raw, sampled in the island of La Martinique2850 mg3563%
  2. 2Cashew apple, pulp, raw, sampled in the island of La Martinique556 mg695%
  3. 3Guava, pulp, mashed, sampled in the island of La Martinique492 mg615%
  4. 4Guava, pulp, raw228 mg285%
  5. 5Black currant, raw181 mg226%
  6. 6Chili pepper, raw155 mg194%
  7. 7Curly kale, raw145 mg181%
  8. 8Pepper, sweet, red, sautéed/pan-fried, without fat144 mg180%

miscellaneous101 foods measured

  1. 1Guacamole, prepacked359 mg449%
  2. 2Parsley, fresh177 mg221%
  3. 3Thyme, fresh160 mg200%
  4. 4Horseradish, fresh152 mg190%
  5. 5Parsley, dried137 mg171%
  6. 6Herbs, fresh (average)103 mg129%
  7. 7North Atlantic rockweed (Ascophyllum nodosum), dried or dehydrated94.8 mg119%
  8. 8Sauce, pesto, prepacked92.6 mg116%

meat, egg and fish235 foods measured

  1. 1Rillettes, duck106 mg133%
  2. 2Sweetbread, calf, raw49.2 mg62%
  3. 3Sweetbread, calf, sautéed/pan-fried39.4 mg49%
  4. 4Sweetbread, lamb, raw38 mg48%
  5. 5Foie gras, duck's liver, whole, cooked31 mg39%
  6. 6Liver, chicken, cooked27.9 mg35%
  7. 7Turkey cooked ham, in slices26.3 mg33%
  8. 8Liver, pork, raw25.2 mg32%

sugar and confectionery79 foods measured

  1. 1Breakfast cereals, diet, plain or with honey, fortified with vitamins and chemical elements88.9 mg111%
  2. 2Breakfast cereals, diet, with fruits, fortified with vitamins and chemical elements77.4 mg97%
  3. 3Breakfast cereals, diet, with dried fruits, fortified with vitamins and chemical elements75.8 mg95%
  4. 4Breakfast cereals, diet, with fruits, not fortified74 mg93%
  5. 5Breakfast cereals, diet, with chocolate, fortified with vitamins and chemical elements69.6 mg87%
  6. 6Breakfast cereals, chocolate wheat grain flakes, fortified with vitamins and chemical elements68 mg85%
  7. 7Breakfast cereals, with chocolate, not filled (not fortified with vitamins and chemical elements)68 mg85%
  8. 8Breakfast cereals, puffed/popped corn, with honey, fortified with vitamins and chemical elements68 mg85%

beverages81 foods measured

  1. 1Orange juice, home-made50 mg63%
  2. 2Cocoa or chocolate powder, for beverages, with sugar, fortified with vitamins and chemical elements49.2 mg62%
  3. 3Malted cocoa or chocolate powder for beverage, with sugar48 mg60%
  4. 4Orange juice, reconstituted from a concentrate44.2 mg55%
  5. 5Lemon juice, home-made42.4 mg53%
  6. 6Tomato juice, pure juice, salted : 6g/L40 mg50%
  7. 7Energy drink, with sugar40 mg50%
  8. 8Blood orange juice, pure juice39.8 mg50%

cereal products7 foods measured

  1. 1Bread, gluten free38.6 mg48%
  2. 2Grissini or bread stick7 mg9%
  3. 3Amaranth, raw4.2 mg5%
  4. 4Wheat sprouted, raw2.6 mg3%
  5. 5Country-style bread, home-made (with flour for bread making machine)1.33 mg2%
  6. 6Bread, home-made, with flour for home-made bread preparation0.6 mg<1%
  7. 7Bread (average)0.3 mg<1%

ice cream and sorbet10 foods measured

  1. 1Peach melba (with vanilla ice cream and raspberry sauce)15.7 mg20%
  2. 2Sorbet, on stick5.48 mg7%
  3. 3Frozen dessert, ice cream with meringue, vacherin ice cream or mystery ice cream type3.6 mg5%
  4. 4Ice lolly2.35 mg3%
  5. 5Sorbet, in box2.3 mg3%
  6. 6Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)1.82 mg2%
  7. 7Ice cream or sorbet or ice pop, flavoured (average)1.12 mg1%
  8. 8Ice cream, cone (normal size)1 mg1%

milk and milk products49 foods measured

  1. 1Mare's milk, whole15 mg19%
  2. 2Milk, powder, whole10 mg13%
  3. 3Fruit liegeois, prepacked6.51 mg8%
  4. 4Milk, powder, skimmed6.1 mg8%
  5. 5Sheep milk, whole4.2 mg5%
  6. 6Yogurt, fermented milk or dairy specialty, with cereals, fat free3 mg4%
  7. 7Condensed milk, with sugar, whole2.6 mg3%
  8. 8Custard dessert, chocolate, canned2 mg3%

fats and oils6 foods measured

  1. 1Vegetable fat (margarine type), 70% fat, unsalted2.4 mg3%
  2. 2Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted2.2 mg3%
  3. 3Vegetable fat (margarine type), spreadable, fat content unknown, light, unsalted2.01 mg3%
  4. 4Vegetable fat (margarine type), spreadable, 50-63% fat, light, unsalted0.75 mg<1%
  5. 5Fat spreadfat content unknown, unsalted (average)0.74 mg<1%
  6. 6Butter, unknown fat content , unsalted (average)0.0098 mg<1%

Other1 foods measured

  1. 1Desert (average)1.37 mg2%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.