The Best Vegan Foods High in Vitamin C [Table]

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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.

FoodVitamin C (mg) per 100 gramsVitamin C (mg) per 100 calories
Guava228.4339.5
Red bell pepper127.7487.0
Kale93.3261.3
Broccoli89.2261.9
Green bell pepper80.4399.7
Lychee71.5107.2
Mustard greens70.0261.3
Brussels sprouts62.0172.7
Pummelo61.0160.8
Turnip greens60.0183.3
Strawberry58.8184.7
Water spinach55.0280.0
Lemon52.9180.6
Cauliflower48.2191.1
Pineapple47.995.7
Orange45.098.6
Bok choy45.0350.0
Lotus root44.059.5
Watercress43.2360.0
Peas40.049.6
Cantaloupe36.7106.9
Cabbage36.6148.2
Mango36.460.5
Grapefruit33.390.3
Garlic30.022.5
Swiss chard30.0158.2
Lime29.197.5
Spinach28.1122.4
Tangerine26.750.0
Raspberry26.350.0
Chestnut26.010.6
Okra23.170.6
Blackberry21.048.7
Cassava20.612.9
Rapini20.291.4
Durian19.713.4
Plantain18.415.1
Melon18.050.0
Zucchini17.9105.1
Soybeans17.012.0
Squash17.0105.6
Parsnip17.022.6
Radish15.090.0
Arugula15.060.0
Cranberry14.030.4
Jackfruit13.714.4
Tomato13.775.5
Green bean12.239.4
Gourd12.059.4
Leek12.019.8
Artichoke11.725.0
Lima beans10.18.2
Apricot10.020.9
Seaweed (dried)10.03.5
Plum9.521.0
White potato9.113.2
Avocado8.85.3
Banana8.79.8
Asparagus7.735.4
Onion7.318.3
Cherry7.011.1
Corn6.87.9
Peach6.617.1
Hazelnut6.41.0
Carrot5.814.0
Pistachio nuts5.51.0
Nectarine5.412.2
Chicory root5.07.0
Ginger5.05.0
Apple4.68.9
Pear4.37.6
Lettuce (red leaf)3.728.5
Beets3.68.2
Coconut meat3.30.9
Grapes3.34.7
Napa cabbage3.226.9
Celery3.122.2
Cucumber2.818.3
Sweet potato2.42.8
Eggplant2.28.8
Cowpeas2.22.3
Fig2.02.7
Chia seeds1.70.3
Lentils1.51.3
Walnut1.40.2
Chickpeas1.30.8
Macadamia nut1.20.2
Kidney beans1.20.9
Pecans1.00.1
Mung bean1.00.9
Navy beans0.90.6
Brazil nut0.80.1
Pine nuts0.70.1
Olive0.60.5
Flaxseed0.50.1
Hemp seeds0.30.1
Pumpkin seeds0.30.1
Fava bean0.30.3

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 Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.

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