The 30 Best Vegan Foods High in Vitamin C


Quick, what’s the best food to eat for vitamin C?

Most people would say oranges, which is a pretty good food for vitamin C, but far from the best.

I’ve put together a list of the 30 best vegan vitamin C foods in a table below. Luckily for vegans, it’s not any harder to get vitamin C than on an omnivorous diet.

But first, how much should you eat per day?

The recommended daily allowance (RDA) is 75 mg for adult women, and 90 mg for adult men.

As you’ll see below, this is super easy to get from a wide variety of foods.

One thing to keep in mind is that vitamin C is a water-soluble vitamin, and any that isn’t used just ends up being urinated out.

A Table of the Best Vitamin C Rich Vegan Foods

Fruits and vegetables dominate this list, and most are relatively low in calories.

Food Serving Energy (kcal) Vitamin C (mg)
Pummelo 1 fruit 231 371.5
Red bell pepper 1 large 43 209.4
Strawberry 10 large 86 158.8
Swiss chard 10 leafs 91 144
Green bell pepper 1 large 33 131.9
Guava 1 fruit 37 125.6
Mango 1 fruit 202 122.3
Brussels sprouts 1 cup 56 96.7
Spinach 1 bunch 78 95.5
Melon 0.5 melon 180 90
Broccoli 1 cup 31 81.2
Grapefruit 1 fruit 87 78.6
Orange 1 orange 69 68
Durian 0.5 durian 442 59.3
Peas 1 cup 117 58
Zucchini 1 large 55 57.8
Squash 1 large 52 54.9
Cauliflower 1 cup 27 51.6
Lotus root 1 root 85 50.6
Plantain 1 plantain 329 49.7
Cassava 0.5 root 326 42
Pineapple 1 slice 42 40.2
Kale 2 cup 15 39.2
Mustard greens 1 cup 15 39.2
Cantaloupe 1/8 of melon 35 37.4
Lychee 5 fruits 32 34.3
White potato 1 large 255 33.6
Turnip greens 1 cup 18 33
Cabbage 1 cup 22 32.6
Tangerine 1 large 64 32

If you want to minimize your calories, you should stick to the leafy greens like spinach, swiss chard, and kale.

Bell peppers are near the top of the list, and are a food that most don’t think of when it comes to vitamin C.

Finally, quite a few fruits are on the list. Oranges of course, but also strawberries, mangos, pineapple, and melons, among others.

Why Do You Need Vitamin C

Severe vitamin C deficiency is quite rare. The most common consequence of a long-term deficiency is scurvy, which is all but eradicated in most countries.

There are many claims that extra high doses of vitamin C can help cure the common cold, or prevent cancer and cardiovascular disease. But no strong evidence exists for any of these claims.

About the author

Dale C.

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance writer. Trying to do my small part in making the world better by writing about the wonderful world of veganism.

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