8 of the Best Fruits to Eat for Vitamin C, According to Nutritionists

How Much Vitamin C You Need

Marissa Karp, registered free essay checker and founder of MPM Nutrition, says that most women should aim for at least 75 mg per day, while men should aim for 90 mg per day. Slayton clarifies that this threshold can usually be reached by consuming one vitamin C-rich item throughout the day. Here are some of our favorite ways to get our daily dose.

Kiwi

Why we love them: According to Karp, just one kiwi provides over 60 mg of vitamin C, which is about 71 percent of the recommended dietary allowance (RDA) for adult women and 53 percent for adult men. Kiwis are also great for digestive health: “They’re one of the ‘go foods’ I suggest to clients when they’re constipated,” says Slayton.

How to eat: Both of our experts enjoy their kiwi with the skin on, and they say that two is the magic number when it comes to serving size. Karp loves chopping them into morning yogurt bowls or combining them with a handful of nuts for a quick, nutrient-packed snack.

Bell Pepper

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Why we love them: Yes, bell peppers are actually fruits—and they can have more vitamin C than an orange. According to Slayton, orange peppers have the highest vitamin C of all the bell peppers at 237 mg per cup. Karp clarifies that yellow peppers come in next at 180mg, more than 150-200 percent of the RDA for adults. And red and green still pack plenty of punch when it comes to nutrition.

How to eat: If your goal is to maximize vitamin C intake, Slayton recommends enjoying them raw, as cooking decreases the vitamin C content. She likes to keep cut bell peppers on hand to dip into half a mashed avocado with lime juice and flaky sea salt. Karp enjoys chopping bell peppers up and sautéing them with onions as a quick vegetable addition to taco night. 

Strawberries

Why we love them: One cup of strawberries packs around 90 mg of vitamin C, surpassing the RDA for women and coming just shy of 95 percent of the RDA for men, says Karp.

How to eat: Karp loves pairing strawberries with a few chocolate chips and a dollop of yogurt for a healthy (yet still indulgent-tasting) treat. Slayton makes a smoothie with frozen strawberries, collagen peptides, and almond butter, or drizzles fresh berries with aged balsamic vinegar for a snack.

Papaya

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Why we love them: In one cup of cubed papaya, you'll get just over 90 mg of vitamin C, meeting the RDA for most adults, says Karp. Slayton adds that it comes in just above mango (70 mg of vitamin C) when it comes to tropical fruits with a high vitamin C content.

How to eat: Karp makes a refreshing salad with chunks of papaya, cucumber, and avocado, all dressed with a squeeze of lime juice and a sprinkle of chile flakes. Slayton enjoys it like mango, sprinkled with Tajin seasoning and a squeeze of lime juice.

Guava

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Why we love them: One guava packs an impressive 130 mg of vitamin C, well beyond the RDA for both men and women, according to Karp.

How to eat: In Cuba, it’s common to serve guava with cheese as an appetizer or snack, says Karp. “Ever since visiting Cuba, I’ve loved this as a satisfying and delicious treat,” she says. Slayton enjoys guava in smoothies and as a jelly.

Lemon

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Why we love them: You probably know this one—but it's a classic for a reason. A whole lemon packs 30 mg of Vitamin C, says Slayton.

How to eat: Slayton likes to add the juice of half a lemon to warm water for a soothing drink—you can even juice a few lemons ahead of time and keep them in a jar in the fridge. She also makes an easy DIY salad dressing by combining lemon juice with olive oil, salt, and pepper.

Tomato

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Why we love them: According to Slayton, a medium-sized tomato has about 20 mg of vitamin C. She recommends enjoying the fruits raw to maximize their nutritional benefits.

How to eat: The trusted combination of tomatoes and cheese—especially mozzarella, ricotta, or cottage cheese for a high-protein alternative—is a favorite for Slayton. Make sure to top with flaky salt and plenty of black pepper.

Pineapple

Why we love them: Rounding out the tropical fruits on the list, pineapple has about 78 mg of Vitamin C per cup, says Slayton—putting it right around the RDA for most adults.