EXPLORE A NUTRIENT
Vitamin C
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
Chemical reference: L-ascorbic acid (C6H8O6). USDA reports Vitamin C separately. [1] [2]
This reference form does not represent every form included in the USDA quantity.
Description, source and attribution
Reference depiction: L-ascorbic acid. Formula C6H8O6; PubChem CID 54670067; charge 0. This specified form does not represent every form or molecule included in the USDA quantity.
PubChem Compound 54670067, 2D Structure. NCBI / National Library of Medicine. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
178 foods with data 28 not reported, excluded from ranking
- Radish
Radishes, raw, exactly as identified by USDA.
14.8 mg - Fennel bulb
Fennel, bulb, raw, exactly as identified by USDA.
14.7 mg - Sapodilla
Sapodilla, raw, exactly as identified by USDA.
14.7 mg - Green peas
Green peas, boiled, drained, without salt.
14.2 mg - Prickly pear
Prickly pears, raw, exactly as identified by USDA.
14 mg - Cranberries
Cranberries, raw, exactly as identified by USDA.
14 mg - Jackfruit
Jackfruit, raw, exactly as identified by USDA.
13.7 mg - Tomato
Red ripe tomato, raw, year-round average.
13.7 mg - Blue mussels
Blue mussels, cooked with moist heat.
13.6 mg - Fresh spearmint
Spearmint, fresh, exactly as identified by USDA.
13.3 mg - Parsnip
Parsnips, cooked, boiled, drained, without salt, exactly as identified by USDA.
13 mg - Oysters
Mollusks, oyster, Pacific, cooked, moist heat, exactly as identified by USDA.
12.8 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Vitamin C (Vitamin C, total ascorbic acid), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Vitamin C: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is vitamin C and what does it do?
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.
The body also needs vitamin C to make collagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease.
How much vitamin C do I need?
The amount of vitamin C you need each day depends on your age. Average daily recommended amounts for different ages are listed below in milligrams (mg).
Identity and structure sources
- PubChem Compound 54670067: L-Ascorbic Acid · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13