4 Foods With More Vitamin C Than Brussels Sprouts

Brussels sprouts are one of the main sources of vitamin C, with 100 grams (3.5 ounces, a little more than a cup raw) providing about 85 milligrams, which almost covers the daily needs of most adults. Although Brussels sprouts are a nutritious choice, they are far from the only food to provide a high dose of vitamin C.

Vitamin C: 140 milligrams (mg) in 100 grams raw, or 121 mg in a 1-cup serving

Red peppers are one of the most concentrated sources of vitamin C available, with nearly double the vitamin C found in Brussels sprouts. Vitamin C from peppers supports immune health and skin integrity, while their natural carotenoids act as antioxidants that support overall cellular health.

Red peppers are incredibly versatile. You can eat them raw with hummus, cut them into salads, roast them as a side, or add them to stir-fries, fajitas, and pasta dishes. Because they are naturally sweet, they are often easier to enjoy raw than some other vegetables.

Vitamin C: 228 mg in 100 grams, or 125 mg in 1 fruit

Guava is one of the richest food sources of vitamin C. This high vitamin C content supports immune function and helps protect cells from oxidative stress (an imbalance between antioxidants and destructive free radical molecules in cells).

Guava also provides fiber, which supports digestive health and helps promote satiety. You can eat guava fresh, blend it into smoothies, or use it in salsas and sauces for a sweet-tart flavor that pairs well with savory foods.

Vitamin C: 90 mg in 100 grams raw, or 82 mg in a 1 cup serving

Broccoli is a close relative of Brussels sprouts, but it actually provides a little more vitamin C when eaten raw. Cooking can reduce vitamin C levels, but lightly steaming or roasting broccoli can still preserve much of its nutritional value.

Broccoli also provides other antioxidants and fiber, making it a nutrient-rich addition to meals. It works well in stir-fries, roasted vegetable dishes and salads.

Vitamin C: 93 mg in 100 grams raw, 23.4 mg per cup raw

Kale offers more vitamin C per weight than Brussels sprouts, especially when eaten raw, although it provides less per 1 cup serving. It also provides vitamin K and plant compounds that support heart and bone health.

Kale can be massaged into salads, mixed into smoothies, or lightly sautéed as a side dish. Mixing raw and cooked kale into your diet can help you get the most nutritional benefit.

Vitamin C is an essential nutrient that supports immune function, helps your body produce collagen for skin and joints, and acts as an antioxidant to protect cells from damage.

Because it is a water-soluble vitamin and is not stored in large quantities in the body, it is important to consume it regularly through food.

People who smoke, have problems absorbing nutrients, or eat a limited variety of foods are at greater risk of vitamin C deficiency.

While Brussels sprouts are a nutritious option, eating a variety of fruits and vegetables helps ensure you’re meeting your vitamin C needs while benefiting from a wider range of nutrients.

Other foods that are good sources of vitamin C include:

• Oranges and orange juice
• Grapefruit and grapefruit juice
• Kiwi
• Strawberries
• Tomatoes and tomato juice
• Cantaloupe
• Cabbage
• Cauliflower

Adding foods like peppers, kiwis, berries, and leafy greens to your meals can help increase your vitamin C intake, add variety to your diet, and make healthy eating more enjoyable over time.