7 Foods With More Vitamin C Than a Grapefruit

When we think of food sources of vitamin C, citrus fruits, such as grapefruit, often come to mind – and for good reason.

One cup of raw, pink, and red grapefruit offers about 71.8 milligrams of vitamin C. This almost matches the recommended daily value of vitamin C for adults: 90 milligrams for men and 75 milligrams for women.

However, grapefruit isn’t your only option. Some other foods are even higher in vitamin C.

• Vitamin C content: 1650 mg
• DV of vitamin C: 2,200% for women and approximately 1,833% for men
• Serving size: 1 cup

Also known as the Barbados cherry, red acerola cherries are found primarily in the warmer regions of South America. Some varieties can have a tart, tangy taste. They are considered a superfood that contains phytonutrients like phenolic compounds, flavonoids and anthocyanins, which help reduce the risk of many chronic diseases.

• Vitamin C content: 541 mg
• DV of vitamin C: 721% for women and around 601% for men
• Serving size: 1 cup

Rose hips are edible, fruit-like pods of the rose plant. They have many uses in different cuisines, including making jams and jellies, soups, breads and pies, marmalade, drinks and wine. You can also eat them raw like berries.

Rose hips are a rich source of bioactive compounds, particularly antioxidants like vitamin C, carotenoids, polyphenols and tocopherols. They may be beneficial for fighting infections, reducing inflammation, and slowing aging.

• Vitamin C content: 376mg
• DV of vitamin C: 501% for women and around 418% for men
• Serving size: 1 cup

Guava contains up to five times more vitamin C than a similar serving of grapefruit. It contains fiber which supports digestion and the gastrointestinal tract. Guava also contains pectin, a natural water-soluble fiber that helps with blood sugar management.

Other nutrients you get from eating guavas include:

• Vitamin A
• Carbohydrates
• Magnesium
• Calcium
• Potassium
• Phosphorus

• Vitamin C content: 203mg
• DV of vitamin C: 270% for women and around 225% for men
• Serving size: 1 cup

Blackcurrants are small, dark purple berries with a tart taste and rich in nutrients. They are touted for their abundance of vitamin C, antioxidants, and gamma-linolenic acid (GLA), an essential polyunsaturated fatty acid.

The rich purplish color of blackcurrant comes from the abundant presence of anthocyanins, which potentially offer antioxidant properties.

• Vitamin C content: 191 mg
• DV of vitamin C: 255% for women and approximately 212% for adult men
• Serving size: 1 cup (chopped)

Red peppers are good sources of vitamin A, folate, phosphorus, magnesium, iron and potassium.

Due to the rich nutritional profile of red peppers, their consumption offers many health benefits, including better eye health, a strengthened immune system, and a lower risk of iron deficiency anemia.

• Vitamin C content: 81.2 mg
• DV of vitamin C: 108% for women and around 90% for men
• Serving size: 1 cup

Broccoli is a highly nutritious vegetable rich in vitamins C, K and A; minerals; and antioxidants. They are low in calories but high in fiber, making them great for weight management.

Other potential health benefits of broccoli include supporting heart health by lowering blood cholesterol levels, promoting collagen production and iron absorption, and promoting digestive health.

• Vitamin C content: 74.8 mg
• DV of vitamin C: 100% for women and around 83% for men
• Serving size: 1 cup

Brussels sprouts are known for not only being high in vitamin C, but also abundant in vitamin K. One cup offers up to 156 mcg of vitamin K, which is even more than the recommended DV for adults.

Similar to broccoli, Brussels sprouts are one of the main plant sources of sulfur compounds, believed to have potential anti-cancer and anti-inflammatory effects.

Vitamin C is an essential micronutrient necessary for optimal functioning of the body. Your body does not produce vitamin C nor does it store it. It is therefore essential that your diet includes foods rich in this vitamin. This may also include fortified foods and supplements.

When you consume foods rich in vitamin C, you potentially benefit from benefits such as:

• Helps with wound healing
• Strengthened immune system
• Better absorption of iron
• Promoting collagen production
• Reduced risk of chronic diseases like cardiovascular disease and cataracts

Extremely low vitamin C levels can lead to a condition called scurvy, which can cause symptoms such as weakness, gum disease, poor wound healing, anemia, and joint pain.