7 Foods With More Vitamin C Than Lemons

Lemons are rich in vitamin C, with one whole peeled lemon containing about 31 milligrams (mg), or 34% of the Daily Value (DV). Because the body requires vitamin C for skin health, immune system function, and more, it’s important to get enough of this essential nutrient.

1. Guava

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Vitamin C: 376 mg
Serving size: 1 cup

This tropical fruit is one of the top sources of vitamin C, containing more than 400% of the DV in a one-cup serving.

The high vitamin C content of guava, along with its resistant starches, can help boost immune function by encouraging the growth of healthy bacteria in the digestive tract. Vitamin C also supports:

2. Kiwi

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Vitamin C: 134 mg
Serving size: 1 cup

You’ll get almost 150% of the DV of vitamin C when you consume a cup of kiwi, a fruit known for its anti-inflammatory and disease-protective benefits. One study found that people with low vitamin C levels who consumed two kiwis daily experienced:

Less fatigueAbetter moodImproved well-being

Kiwis are also rich in fiber and other enzymes that can support digestive health and regulate bowel movements.

3. Mango

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Vitamin C: 60 mg
Serving size: 1 cup

One cup of mango contains 136% of the DV for vitamin C. Mangoes are also abundant in other antioxidants like beta-carotene, which can support eye health.

Consider opting for the red variety (rather than yellow) if you’re seeking more potent antioxidant and anti-inflammatory benefits.

4. Papaya

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Vitamin C: 88 mg
Serving size: 1 cup

Along with vitamin C (about 100% of the DV), papayas are rich in vitamins E, B, magnesium, and potassium. Some of the health benefits of papayas include:

Research suggests that the fruit’s vitamin C and other antioxidant properties can support heart health by regulating blood sugar and cholesterol levels, as well as offering anti-aging, anti-inflammatory, and wound-healing benefits.

5. Brussels Sprouts

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Vitamin C: 75 mg
Serving size: 1 cup

Because it’s a vegetable, you may not think that Brussels sprouts contain more vitamin C than a lemon; however, a cup serving offers 83% of the DV of this vitamin.

This cruciferous vegetable also contains folate and other antioxidants that can help:

6. Oranges

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Vitamin C: 96 mg
Serving size: 1 cup

It’s no secret that citrus fruits like oranges also offer abundant amounts of vitamin C. A one-cup serving of oranges provides 106% of the DV. Along with the vitamin C-linked immune system benefits, oranges also support hydration levels with their high water content.

7. Broccoli

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Vitamin C: 81 mg
Serving size: 1 cup

A cup of raw, chopped broccoli will give 90% of the DV of vitamin C. Because it’s a cruciferous veggie, broccoli also has heart-healthy benefits. It may help decrease the risk of developing certain types of cancer.

Tips for Incorporating More Vitamin C into Your Diet

The recommended intake of vitamin C depends on several factors, including sex and age. Though it’s considered to be rare for most adults in the United States to have a vitamin C deficiency, it’s still important to ensure you’re getting enough of this nutrient daily. Some tips that experts recommend include:

Aim to eat most vitamin C sources raw or fresh (like fruits and vegetables), as the vitamin C content in food can be diminished by heat from cooking and long-term storage.
Check product labels to see if packaged foods and beverages are fortified with vitamin C, which could help boost your daily intake.
Consider supplementing with vitamin C or a multivitamin if you think you may not be getting enough through your meals.
Note that vitamin C supplements can interfere with certain medications, so check with a healthcare provider first before adding them to your supplement regimen.

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U.S. Department of Agriculture. Kiwi fruit, raw.

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U.S. Department of Agriculture. Mangos, raw.

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U.S. Department of Agriculture. Papayas, raw.

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U.S. Department of Agriculture. Brussels sprouts, raw.

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U.S. Department of Agriculture. Broccoli, raw.

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