Real-Life Examples of Foods Rich in Vitamin C (and How to Use Them)

Best Examples of Foods Rich in Vitamin C You Can Eat Today

Let’s start with what you really want: clear, real-world examples of foods rich in vitamin C that you can grab at any store. No exotic powders or mystery blends—just normal foods that quietly do big work for your immune system.

Here are some of the best examples you’ll see over and over in nutrition research and dietitian recommendations:

• Citrus fruits like oranges, grapefruits, and lemons
• Berries, especially strawberries
• Kiwi
• Bell peppers (especially red)
• Broccoli and Brussels sprouts
• Leafy greens like kale
• Tomatoes and tomato products
• Tropical fruits like pineapple, mango, and papaya

According to the National Institutes of Health (NIH), adults need about 75–90 mg of vitamin C per day, and many of these foods can cover that in a single serving.⁴

Citrus: The Classic Example of Foods Rich in Vitamin C

If you ask most people for an example of a food rich in vitamin C, they’ll say “oranges” without missing a beat—and honestly, that’s fair.

Oranges and tangerines are some of the easiest examples of vitamin C foods to work with. One medium orange gives you around 70 mg of vitamin C, which gets you most of the way to your daily target.⁵ Tangerines and clementines are in the same ballpark, just in smaller, snackable packages.

Other citrus examples include:

• Grapefruit – A half grapefruit can deliver roughly 40–45 mg of vitamin C. Great at breakfast with a protein source.
• Lemons and limes – You’re not usually eating them whole, but even a few squeezes into water, tea, or over cooked vegetables adds a small vitamin C boost.

How to use these examples in real life:

• Keep a bowl of oranges or clementines on the counter and grab one when you’d normally reach for a cookie.
• Add grapefruit segments to a spinach salad with avocado and a handful of nuts.
• Squeeze lemon over roasted vegetables or fish; you’re adding flavor and a bit of vitamin C at the same time.

These citrus options are simple, affordable examples of foods rich in vitamin C that fit into almost any eating style.

Berry Good: Strawberries and Other Berry Examples

If citrus isn’t your thing, berries offer some of the best examples of vitamin C foods that feel more like dessert than “health food.”

Strawberries are standouts. One cup of halved strawberries gives you about 85–90 mg of vitamin C—already hitting or slightly exceeding daily needs for many adults.⁶ That means a bowl of strawberries for dessert can be more than just a sweet treat.

Other berry examples include:

• Blackberries and raspberries – They contain less vitamin C than strawberries per cup, but still contribute a meaningful amount, along with fiber and antioxidants.
• Blueberries – Not as vitamin C–dense as strawberries, but they’re still a helpful part of the bigger picture.

Easy ways to eat these examples of foods rich in vitamin C:

• Toss strawberries into oatmeal or yogurt at breakfast.
• Keep frozen mixed berries on hand for smoothies. Frozen fruit still retains most of its vitamin C.
• Use sliced berries as a topping for pancakes instead of syrup-only.

Berries are a great example of how you can satisfy a sweet tooth and boost vitamin C at the same time.

Colorful Veggies: Bell Peppers as One of the Best Examples

When people think vitamin C, they often skip vegetables—but red bell peppers are one of the best examples of foods rich in vitamin C you can find in the produce aisle.

A half cup of raw red bell pepper can provide around 95 mg of vitamin C, which actually beats an orange.⁷ Yellow and green peppers also contain vitamin C, though red tends to come out on top.

Other vegetable examples include:

• Broccoli – A half cup of cooked broccoli has about 50 mg of vitamin C.
• Brussels sprouts – A half cup cooked offers around 48 mg.
• Kale – A cup of raw kale gives you a modest but meaningful amount, plus vitamin K and fiber.

How to use these examples in everyday meals:

• Slice red bell peppers into strips and keep them in the fridge for snacking with hummus.
• Roast broccoli and Brussels sprouts with olive oil, salt, pepper, and a squeeze of lemon.
• Add chopped bell peppers and kale into omelets or breakfast scrambles.

These vegetable examples of vitamin C foods are especially helpful if you’re trying to cut down on sugar but still want to support your immune system.

Tropical and Exotic Examples of Foods Rich in Vitamin C

If you like a little vacation on your plate, tropical fruits offer another lineup of real examples of foods rich in vitamin C that feel fun and vibrant.

Some standout examples include:

• Kiwi – One medium kiwi provides about 60–70 mg of vitamin C. Two kiwis and you’re well past your daily goal.
• Pineapple – A cup of fresh pineapple chunks offers a solid vitamin C boost, plus bromelain, an enzyme being studied for potential digestive and anti-inflammatory benefits.
• Mango – Not as high as kiwi, but still a helpful source of vitamin C along with vitamin A.
• Papaya – A cup of papaya can easily give you more than 80 mg of vitamin C.¹

Ways to enjoy these examples of vitamin C foods:

• Make a simple fruit salad with kiwi, pineapple, and berries.
• Blend frozen mango with yogurt and a splash of orange juice for a quick smoothie.
• Add papaya or pineapple to salsa and serve over grilled chicken or fish.

These tropical options are great examples of foods rich in vitamin C if you’re bored with the usual apples and bananas.

Everyday Savory Examples: Tomatoes, Potatoes, and Greens

Not every example of a vitamin C food has to be sweet. Some of the most practical examples of foods rich in vitamin C show up in everyday savory dishes.

Tomatoes are a quiet workhorse. A medium tomato or a cup of cherry tomatoes contributes a modest dose of vitamin C, and tomato juice or tomato sauce can add even more. You don’t rely on tomatoes alone, but they help you stack up your daily total.

White potatoes might surprise you. A medium baked potato (with skin) contains vitamin C—especially when it’s freshly cooked. The longer it sits, the more vitamin C can break down, so eating it soon after cooking is best.

Dark leafy greens like kale, mustard greens, and collard greens also add vitamin C, though they’re often better known for vitamin K and folate.

How to work these examples into your meals:

• Add fresh tomato slices to sandwiches and burgers.
• Use tomato-based sauces for pasta, chili, or stews.
• Bake potatoes and top with salsa and a bit of cheese or Greek yogurt.
• Toss chopped greens into soups, stir-fries, or grain bowls near the end of cooking.

These savory examples of vitamin C foods are perfect if you prefer hearty meals over fruit-heavy snacks.

How Much Vitamin C Do You Really Need from These Foods?

To make all these examples of foods rich in vitamin C actually useful, it helps to know what you’re aiming for.

According to the NIH Office of Dietary Supplements, the recommended daily amounts are:⁸

• 90 mg per day for adult men
• 75 mg per day for adult women
• Higher needs for people who smoke (an extra 35 mg per day)

Here are some real-life combinations that hit those targets using examples we’ve already covered:

• A cup of strawberries at breakfast and a half cup of cooked broccoli at dinner.
• One orange as a snack plus a half cup of red bell pepper strips in your lunch.
• Two kiwis after lunch and a side of Brussels sprouts at dinner.

Most people can meet their needs easily with a few of these examples of vitamin C foods spread across the day. Supplements can be helpful in some cases, but for many healthy adults, food alone is enough.

For more on recommended intakes and safety limits, the NIH provides detailed guidance on vitamin C intake and upper limits for adults and children.⁹

Fresh vs. Frozen vs. Cooked: Do These Examples Still Count?

A question that comes up a lot: Do frozen or cooked examples of foods rich in vitamin C still help, or does all the vitamin C disappear?

Here’s the simple version:

• Vitamin C is sensitive to heat and long cooking times. Boiling vegetables for a long time can reduce vitamin C content.
• Short cooking methods like steaming, stir-frying, or microwaving tend to preserve more vitamin C.
• Frozen fruits and vegetables are usually picked and frozen at peak ripeness, and they generally keep most of their vitamin C.

So yes, frozen broccoli, frozen berries, and quick-cooked peppers are still valid, helpful examples of foods rich in vitamin C. Just try not to boil them to death.

The U.S. Department of Agriculture and other nutrition databases continue to show that both fresh and frozen produce contribute meaningfully to vitamin C intake.¹⁰

Vitamin C, Immunity, and Home Remedies: How These Examples Fit In

Vitamin C has a long reputation as a “cold and flu vitamin.” The reality is more nuanced, but still encouraging.

Research summarized by sources like the National Institutes of Health and Mayo Clinic suggests:

• Regular vitamin C intake may slightly reduce the duration of colds for some people, especially those under physical stress (like athletes).
• It does not consistently prevent colds in the general population.²³

Where do these examples of foods rich in vitamin C fit into home remedies and immune support?

• They support overall immune function as part of a nutrient-dense diet.
• They pair well with other immune-supporting habits: enough sleep, hydration, handwashing, and not smoking.
• They’re safer and more sustainable than mega-dosing supplements for most people.

Think of vitamin C foods as part of your baseline: a daily pattern of eating that supports your body so you’re more resilient when viruses make the rounds.

Quick FAQ About Examples of Foods Rich in Vitamin C

What are the best everyday examples of foods rich in vitamin C?

Some of the best everyday examples include oranges, strawberries, red bell peppers, broccoli, kiwi, and pineapple. These are easy to find in most grocery stores and give you a strong vitamin C boost per serving.

Can you give an example of a simple vitamin C–rich breakfast?

A simple example of a vitamin C–rich breakfast is a bowl of oatmeal topped with a cup of strawberries and a glass of orange juice. You could also do Greek yogurt with mixed berries and a sliced kiwi on the side.

Are vegetables good examples of vitamin C foods, or is it mostly fruit?

Vegetables can be excellent examples of vitamin C foods. Red bell peppers, broccoli, Brussels sprouts, kale, and tomatoes all contribute meaningful amounts. If you’re not big on fruit, focusing on these vegetables is a smart strategy.

Do I need supplements if I eat several of these examples of vitamin C foods every day?

Many healthy adults can meet their needs through food alone, especially if they regularly eat examples like citrus fruits, berries, peppers, and broccoli. Some people with medical conditions, absorption issues, or very restricted diets may still need supplements. It’s always wise to talk with a healthcare professional before starting high-dose vitamin C supplements.

Are there examples of vitamin C foods that are lower in sugar?

Yes. Great lower-sugar examples include red and green bell peppers, broccoli, Brussels sprouts, kale, spinach, and tomatoes. These options let you increase vitamin C without relying heavily on sweet fruits.

If you use even a few of these examples of foods rich in vitamin C most days—an orange here, some peppers there, a handful of berries—you’ll quietly build a strong foundation for your immune system, skin, and overall health. No extreme diets, no expensive powders. Just real food doing what it’s always done.