You don’t need imported fruit for vitamin C: amla and guava beat oranges many times over. These are the foods with the most vitamin C per 100 g. Top pick: Amla (Indian Gooseberry), with 300 mg vitamin c per 100 g.
| # | Food | Vitamin C / 100 g | Calories / 100 g | Typical serving |
|---|---|---|---|---|
| 1 | Amla (Indian Gooseberry) | 300 mg | 44 kcal | 1 amla (40 g): 120 mg, 18 kcal |
| 2 | Guava | 228.3 mg | 68 kcal | 1 guava (120 g): 274 mg, 82 kcal |
| 3 | Red Bell Pepper (raw) | 127.7 mg | 31 kcal | 1 katori (100 g): 127.7 mg, 31 kcal |
| 4 | Drumstick (Moringa pods, raw) | 120 mg | 37 kcal | 1 katori (100 g): 120 mg, 37 kcal |
| 5 | Kale (raw) | 93.4 mg | 35 kcal | 1 katori (100 g): 93.4 mg, 35 kcal |
| 6 | Kiwi | 92.7 mg | 61 kcal | 1 kiwi (75 g): 69.5 mg, 46 kcal |
| 7 | Broccoli | 89.2 mg | 34 kcal | 1 katori (100 g): 89.2 mg, 34 kcal |
| 8 | Brussels Sprouts (raw) | 85 mg | 43 kcal | 1 katori (100 g): 85 mg, 43 kcal |
| 9 | Bitter Gourd (Karela, raw) | 84 mg | 17 kcal | 1 katori (100 g): 84 mg, 17 kcal |
| 10 | Longan | 84 mg | 60 kcal | 10 pieces (60 g): 50.4 mg, 36 kcal |
| 11 | Capsicum / Bell Pepper | 80.4 mg | 20 kcal | 1 capsicum (100 g): 80.4 mg, 20 kcal |
| 12 | Litchi | 71.5 mg | 66 kcal | 1 litchi (10 g): 7.2 mg, 7 kcal |
| 13 | Ber (Indian Jujube) | 69 mg | 79 kcal | 1 cup (100 g): 69 mg, 79 kcal |
| 14 | Papaya | 60.9 mg | 43 kcal | 1 katori (140 g): 85.3 mg, 60 kcal |
| 15 | Wood Apple (Bael) | 60 mg | 137 kcal | 1 fruit pulp (100 g): 60 mg, 137 kcal |
| 16 | Strawberry | 58.8 mg | 32 kcal | 1 katori (100 g): 58.8 mg, 32 kcal |
| 17 | Purple Cabbage (raw) | 57 mg | 31 kcal | 1 katori (100 g): 57 mg, 31 kcal |
| 18 | Orange | 53.2 mg | 47 kcal | 1 orange (130 g): 69.2 mg, 61 kcal |
| 19 | Lemon | 53 mg | 29 kcal | 1 lemon (60 g): 31.8 mg, 17 kcal |
| 20 | Methi / Fenugreek Leaves (raw) | 52 mg | 49 kcal | 1 katori (100 g): 52 mg, 49 kcal |
| 21 | Orange Juice | 50 mg | 45 kcal | 1 glass (250 g): 125 mg, 113 kcal |
| 22 | Sweet Lime (Mosambi) | 50 mg | 43 kcal | 1 mosambi (120 g): 60 mg, 52 kcal |
| 23 | Cauliflower (raw) | 48.2 mg | 25 kcal | 1 katori (100 g): 48.2 mg, 25 kcal |
| 24 | Pineapple | 47.8 mg | 50 kcal | 1 katori (150 g): 71.7 mg, 75 kcal |
| 25 | Aloo Shimla Mirch | 45 mg | 105 kcal | 1 bowl (150 g): 67.5 mg, 158 kcal |
Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Vitamin C is destroyed by long cooking, so raw or lightly cooked sources (fruits, salads, a squeeze of lemon) deliver the most. Eating them with dal, rajma or greens also helps you absorb more iron.
Per 100 g, the top five are Amla (Indian Gooseberry) (300 mg), Guava (228.3 mg), Red Bell Pepper (raw) (127.7 mg), Drumstick (Moringa pods, raw) (120 mg), Kale (raw) (93.4 mg). Values are from INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central.
ICMR-NIN (2020) recommends about 80 mg of vitamin C a day for adult men and 65 mg for adult women. A single guava or one amla covers a full day.
Knowing the right foods is step one. Get an Indian diet plan with your exact portions and targets, built by NASM-certified Coach Himanshu.