The 21 best vitamin C foods for vegetarians

Vitamin C foods are best consumed in a fresh form since the nutritional value gets seriously damaged when it is heated or stored for a long time.

That is the main reason why there is such a compelling argument to consume it in juice form whenever it is practically possible.

A nice related benefits that comes with vitamin C is that it can increase the absorption of iron in your body.

The list below ranks the vitamin C content of fruits and vegetables when measured in terms of their Nutrient Density Index.

Many people think vitamin C comes only from citrus fruits but form the list below you will notice many non-citrus fruits like papaya that are excellent sources of this nutrient.

Additionally also take note the many vegetables featuring on the list.

Because our list of fruits and vegetables rich in vitamin C is based on nutrient density it is unlikely that you will consume too many calories in your attempt to get your required dose of vitamin C.

21 Fruits and vegetables that provide you with the best source of vitamin C

In order to qualify as an "excellent" source of a nutrient a food had to supply 700% more in nutrition than it used up in calories.

best vitamin c fruitsPapayas are the best vitamin c foods in terms of nutrient density

Food item

Percentage of your daily requirement


224% in a medium sized fruits

Bell peppers

157% per cup


135% per cup

Brussels sprouts

129% per cup


113% per cup


105% per cup


93% medium sized

Kiwi fruit

85% medium sized


78% per cup


73% per cup


71% per cup


69% per cup


59% per cup

Turnip greens

53% per cup

Beet greens

48% per cup

Mustard greens

47% per cup

Collard greens

46% per cup


43% per cup

Swiss chard

42% per cup


33% per cup


31% per cup

The benefits of juicing vitamin C foods

Vitamin C is very delicate nutrient.

vitamin c foods

Consumption of these foods in their fresh, raw juicing diet form is the best way to do this.

When you select your fruit or vegetable featuring on the list above always pick the ripe food because of the fact that an unripe fruit or vegetable has a much lower vitamin  content.

The main reason we support the benefits of juicing vitamin C foods is because it is such a delicate nutrient.

Natural vitamin C decomposes at 190 degrees Celsius and can be destroyed through:

  • boiling,
  • grilling, or
  • steaming

the food even for just a few minutes.

Vitamin C is also highly sensitive to air, water, and temperature exposure as well as freezing.

When fruits and vegetables are canned and then reheated, very little of the original vitamin C content will be left.

Even when absorbed, Vitamin C has a very short 30-minute biological life in the bloodstream.

If you know some vegetarians who could benefit from these facts please share this page.

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