Where is vitamin C found?

You’re wondering, where is vitamin C found – and really a lot of it? Then you’re in the right place. In this article, I’ll show you the best vitamin C sources – from exotic surprise winners to local fruits and vegetables you probably already have in your fridge.
Plus: Practical tips on how to get the most out of your vitamin C sources.

Your knowledge to go: Where is vitamin C found?

• Sea buckthorn, rosehip, and acerola cherry are absolute vitamin C bombs with 450 to over 1500 mg vitamin C / 100 g*.

• A lemon contains only 51 mg vitamin C per 100 g in comparison.

• Local vegetables like red bell pepper, broccoli, and kale clearly surpass many citrus fruits in vitamin C content.

• A red bell pepper already covers the entire daily requirement of 95-110 mg vitamin C for adults.

• Vitamin C is sensitive to heat and light – raw fruits and vegetables therefore provide the most ascorbic acid. So the question is not only "Where is vitamin C found?" but also: How can you best preserve it?

The top 10 vitamin C sources: Where is a lot of vitamin C found?

If you want to know which has the most vitamin C, hold on tight – because the top contenders are real surprises. Here are our ten best vitamin C foods* at a glance:

1. Acerola cherry: 1690 mg vitamin C per 100 g

2. Rosehip: 1045 mg per 100 g

3. Sea buckthorn berries: 450 mg per 100 g

4. Black currants: 177 mg per 100 g

5. Red bell pepper: approx. 160 mg per 100 g

6. Kale: approx. 156 mg per 100 g

7. Brussels sprouts: approx. 129 mg per 100 g

8. Broccoli: approx. 81 mg per 100 g

9. Kiwi: approx. 71 mg per 100 g

10. Orange: approx. 62 mg per 100 g

What stands out: Exotic fruits like acerola are absolute champions, but hard to get fresh in everyday life. Rosehip and sea buckthorn grow right outside our door, but rarely end up on our plates. And of course, there are other tropical fruits with a super high vitamin C content that didn’t make it onto this list. Then there are foods like red bell pepper or broccoli – practical for everyday use, tasty, and available everywhere. For me personally, this list instead shows the exciting compromise between availability and vitamin C content.
Let's continue with today's question: Where is vitamin C found?

For everyday life: Vitamin C food table

Time for the big vitamin C table with foods as they really appear on our menu. In this table, you will find the most important vitamin C-rich foods at a glance – sorted by categories.
A little reminder: Adults need between 95 and 110 mg of vitamin C per day. More on this: "Vitamin C daily requirement"

Table: Where is vitamin C found?

Table: Where is vitamin C found?

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Fruit Edition: Where is vitamin C found?

For most people, fruit is the first go-to when it comes to vitamin C. And yes, many fruits are indeed excellent sources of vitamin C. But – and this is exciting – not necessarily the ones you might expect. Because which fruit do we all associate with vitamin C? Right, the lemon! In fact, it is not really one of the best vitamin C providers... but it is delicious nonetheless.

Let's take a look together into the world of fruits:

Which fruit has the most vitamin C? The surprise winners

The question "Which fruit has the most vitamin C?" can be answered clearly: Acerola and Camu-Camu top the list. But let's be honest – have you ever seen a fresh acerola cherry in the supermarket? Neither have I. And probably very few have even heard of Camu-Camu.

More realistic fruit varieties are therefore these:

1. Rose hips
   With 1045 mg per 100 g, the native rose hip is a real vitamin C bomb. You can find it in autumn on hedges and forest edges, and you can process it into puree, jam, or tea. An underrated treasure right on your doorstep.

2. Black currants
   With about 177 mg of vitamin C per 100 g, they are also excellent sources. Other berries like strawberries (57 mg) or raspberries (24 mg) are a bit lower but still valuable vitamin C suppliers due to their popularity.

3. Exotic fruits like guavas
   The guava brings about 273 mg. Ever tried it?

4. Citrus fruits
   Here finally come the supposed vitamin C stars: lemons contain only 51 mg of vitamin C, oranges even a bit more with 62 mg!

    

Popular fruit varieties in the vitamin C check

Now it gets exciting, because here we clear up a few myths.

Does apple have vitamin C?
The good old apple has (depending on the variety) only about 10 mg per 100 g. Surprisingly little, right? Apples are still great – because of the fiber, polyphenols, and simply because they taste good. But as a main source of vitamin C? Rather not.

Does banana have vitamin C?
Only about 11 mg per 100 g. Bananas score with potassium and quick energy, but other fruits contain significantly more vitamin C.

Does lemon have vitamin C?
Many think the lemon is the vitamin C champion. But how much vitamin C does a lemon really have? About 51 mg per 100 g. That puts it only in the middle range – but it’s still very popular mainly because of its flavor.

How much vitamin C does an orange have?
About 62 mg per 100 g. That’s solid but far from the top performers. Oranges are reliable basics – but nothing more.

So, what surprised you? And which foods are you still wondering about: "Where is vitamin C in this?"

Is vitamin C from fruit good?

Vitamin C from fruit is generally a good choice because you usually eat fruit raw. This is important because vitamin C is very sensitive to heat, water, and light – basically to everything. Fresh fruit therefore contains the most vitamin C, while the content steadily decreases when stored or processed. So the shorter the journey from the tree to your mouth, the better.
Seasonal and regional availability therefore play a big role. Berries are in peak season in summer, rose hips and sea buckthorn in autumn, citrus fruits in winter. If you plan smartly, you have access to fruit with plenty of vitamin C all year round.

If you think great, I drink juice every day anyway, unfortunately, the situation can look different – more on that below. Because the answer to the question of where vitamin C is found is unfortunately not that simple.

Vitamin C vegetables – often underestimated

I know, most people prefer a fresh apple over boring broccoli. But spoiler – many vegetables easily beat most fruits. And processed into a tasty salad or with a fresh dip, vegetables can be really good. By the way: frozen vegetables are also a great choice!

The catch: Vitamin C is heat-sensitive and water-soluble, so vegetables should be eaten raw or only briefly cooked to preserve the vitamins. Raw veggie plates it is! But exactly where is vitamin C found?

Vegetables high in vitamin C: Where is vitamin C found?

Which vegetable has the most vitamin C?

1. Red bell pepper is the absolute leader with up to 160 mg / 100 g. You’ll learn more about it in the next section!

2. Cabbage varieties are true vitamin C suppliers. Raw broccoli provides about 81 mg, kale 156 mg, and Brussels sprouts also around 129 mg.

3. Leafy greens and herbs also surprise. Parsley has a proud 159 mg per 100 g – of course, you don’t eat 100 grams of it, but as a topping on salads or in smoothies, it pays off. Spinach is solidly in the middle with about 57 mg.

4. Practical everyday vegetables: Potatoes (approx. 19 mg), tomatoes (approx. 25 mg) are not top scorers, but because we eat larger amounts of them, they can certainly contribute to supply. But should we answer the question "Where is vitamin C found?" with "fries"? Probably not, sorry.

Seasonally, cabbage varieties like kale and Brussels sprouts are perfect winter companions, while bell peppers are available all year round. Of course, locally grown tastes best.

Bell pepper as a vitamin C source

If someone asks me: "Where is vitamin C found in really large amounts and still practical for everyday use?", I always say: bell pepper. Bell pepper contains up to 160 milligrams of vitamin C per 100 grams and is thus one of the best vegetable sources for this vitamin. Just one pepper can cover the average daily requirement.
But wait – there are differences between the colors:

• Red bell pepper: approx. 160 mg/100 g

• Yellow Bell Pepper: approx. 160 mg/100 g

• Green Bell Pepper: approx. 117 mg/100 g

The poor green bell pepper, which is often overlooked anyway, gets another blow.

A little tip: In the kitchen, bell peppers are incredibly versatile – in salads, as a snack with hummus, grilled, or in soups.

Vitamin C Supplements as a Source of Vitamin C

If your diet isn’t ideal right now or you don’t manage to get enough fresh fruits and vegetables, vitamin C supplements can be a sensible addition. They help you reliably meet your needs – with just 1-2 capsules a day.

Of course, a balanced diet with 5 servings of fruits and vegetables a day is naturally the best way to get vitamin C. But sometimes that just doesn’t fit into everyday life – and that’s totally okay. In such moments, supplements are a practical alternative. And vitamin C supplements are also very popular in winter.

At Vetain you will find high-quality, vegan vitamin C capsules that come without unnecessary additives. Let me briefly introduce them to you:
✓ 500 mg vitamin C per capsule (625% NRV)
✓ Buffered with calcium – gentle on stomach & intestines
✓ Supports immune system, collagen formation & cell protection
✓ 100% vegan, gluten-free & no added sugar
✓ Sustainably packaged & Made in Germany

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The answer to the question of where vitamin C is found can also simply be: In Vetain Vitamin C capsules.

Optimal Vitamin C Absorption: My Practical Tips

You now know which foods contain vitamin C. But how do you get the most out of them?

1. Gentle Preparation: Vitamin C is water-soluble and sensitive to heat and light. So the best option is to eat it raw – but not all vitamin C foods can or want to be eaten raw. In that case: better to prepare gently than to skip it entirely or overcook. Cooking causes more vitamin C loss than steaming or simmering.
   My tip: short cooking times, little water, cover the pot. Or simply enjoy raw.

2. Combination Tips: A key function of vitamin C is supporting the absorption of iron from plant-based foods, which is especially important for people following a vegetarian or vegan diet. So combine iron-rich foods like spinach or legumes with vitamin C sources – for example, bell peppers with lentil salad.

3. Storage and shelf life: Vitamin C sources should be stored in the dark, cool, and not for too long. The fresher, the more vitamin C your foods contain. The vitamin C content in supermarket juices can suffer significantly compared to fresh juices.

4. Direct consumption: Cut bell peppers and broccoli just before eating, not days in advance. Drink smoothies immediately, don’t let them sit for hours. And: frozen vegetables often have a better reputation than they deserve – they are frozen immediately after harvest and thus retain many nutrients.

By the way, vitamin C capsules are very easy to take – you can read more about this in our article "When to take vitamin C?"

Conclusion

Where is vitamin C found? Almost everywhere that is colorful and fresh. Red bell peppers, broccoli, rose hips, black currants, and citrus fruits are your best friends. With a varied plant-based diet, you can often cover your vitamin C needs well – without exotic superfoods.
My tip for everyday life: Eat bell peppers or a type of cabbage every day, along with seasonal fruit and occasionally a smoothie with berries. It can be that simple. And if that doesn’t work so well: supplements offer practical help!

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Do you have questions? Then feel free to write me an email – I look forward to hearing from you! :)

*Vitamin C content per 100 g edible portion of the food. The data comes from the BLS, is rounded, and refers to the raw food. Values can naturally vary (ripeness, harvest, storage, varieties).

Literature & sources

1. German Nutrition Society (DGE). Reference values for nutrient intake: vitamin C.

2. Federal Food Code (BLS) of the Max Rubner Institute

3. European Food Safety Authority (EFSA) (2013). Scientific Opinion on Dietary Reference Values for vitamin C.

4. Federal Institute for Risk Assessment (BfR). Maximum amount recommendations for vitamin C in foods including dietary supplements.

The Federal Food Code always helps you when you wonder where vitamin C is found.

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