Nutrient table

Foods high in vitamin C

Per usual portion, acerola juice, acerola raw and sea buckthorn berry juice supply the most vitamin C. The tables rank 1,698 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 95 mg for women and 110 mg for men a day. The percentage column uses the higher of the two.

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Good to know

Vitamin C dissolves in water and is sensitive to heat: raw fruit and vegetables supply more than cooked ones. Each row names the preparation its value refers to.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Acerola juiceFruit 200 g 2,028 1,844% 1,014
2 Acerola rawFruit 80 g 1,352 1,229% 1,690
3 Sea buckthorn berry juiceFruit 200 g 532 484% 266
4 Rose hip rawFruit 50 g 522 475% 1,045
5 Stinging nettle stewedVegetables 120 g 336 305% 280
6 Sweet pepper yellow, fried without fat (pan)Vegetables 150 g 325 295% 217
7 Brussels sprouts fried without fat (pan)Vegetables 120 g 247 224% 206
8 Curly kale fried without fat (pan)Vegetables 120 g 224 203% 186
9 Guava rawFruit 80 g 218 199% 273
10 Black currant juiceFruit 200 g 212 193% 106
11 Broccoli fried without fat (pan)Vegetables 150 g 194 177% 130
12 Romanesco broccoli fried without fat (pan)Vegetables 180 g 184 168% 102
13 Red cabbage fried without fat (pan)Vegetables 180 g 183 166% 102
14 Kohlrabi fried without fat (pan)Vegetables 180 g 169 153% 93.8
15 Mixed vegetables Mexican style, fried without fat (pan)Vegetables 180 g 166 151% 92.3
16 Cauliflower fried without fat (pan)Vegetables 150 g 154 140% 102
17 Red multi-fruit juiceFruit 200 g 138 125% 69.0
18 Savoy cabbage fried without fat (pan)Vegetables 180 g 138 125% 76.6
19 Sea buckthorn berry rawFruit 30 g 135 123% 450
20 Black currant stewedFruit 100 g 134 122% 134

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (mg) Portion per portion (mg)
1 Acerola rawFruit 1,690 80 g 1,352
2 Rose hip rawFruit 1,045 50 g 522
3 Acerola juiceFruit 1,014 200 g 2,028
4 Sea buckthorn berry rawFruit 450 30 g 135
5 Stinging nettle rawVegetables 333 75 g 250
6 Guava rawFruit 273 80 g 218
7 Sea buckthorn berry juiceFruit 266 200 g 532
8 Chilli pepper red, fried without fat (pan)Vegetables 249 40 g 99.6
9 Sweet pepper yellow, fried without fat (pan)Vegetables 217 150 g 325
10 Brussels sprouts fried without fat (pan)Vegetables 206 120 g 247
11 Curly kale fried without fat (pan)Vegetables 186 120 g 224
12 Black currant rawFruit 177 75 g 133
13 Parsley leaf rawVegetables 159 10 g 15.9
14 Wild garlic rawVegetables 150 30 g 45.0
15 Broccoli fried without fat (pan)Vegetables 130 150 g 194
16 Sorrel rawVegetables 117 40 g 46.8
17 Horseradish rawVegetables 114 10 g 11.4
18 Black currant juiceFruit 106 200 g 212
19 Cauliflower fried without fat (pan)Vegetables 102 150 g 154
20 Romanesco broccoli fried without fat (pan)Vegetables 102 180 g 184

Plant foods high in vitamin C

Vegan foods, ranked per portion.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Acerola juiceFruit 200 g 2,028 1,844% 1,014
2 Acerola rawFruit 80 g 1,352 1,229% 1,690
3 Sea buckthorn berry juiceFruit 200 g 532 484% 266
4 Rose hip rawFruit 50 g 522 475% 1,045
5 Stinging nettle stewedVegetables 120 g 336 305% 280
6 Sweet pepper yellow, fried without fat (pan)Vegetables 150 g 325 295% 217
7 Brussels sprouts fried without fat (pan)Vegetables 120 g 247 224% 206
8 Curly kale fried without fat (pan)Vegetables 120 g 224 203% 186
9 Guava rawFruit 80 g 218 199% 273
10 Black currant juiceFruit 200 g 212 193% 106
11 Broccoli fried without fat (pan)Vegetables 150 g 194 177% 130
12 Romanesco broccoli fried without fat (pan)Vegetables 180 g 184 168% 102

Highest nutrient density

Vitamin C per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (mg) per 100 g (mg)
1 Rose hip rawFruit 941 1,045
2 Sea buckthorn berry rawFruit 882 450
3 Sea buckthorn berry juiceFruit 806 266
4 Stinging nettle rawVegetables 724 333
5 Guava rawFruit 607 273
6 Wild garlic rawVegetables 577 150
7 Sweet pepper yellow, rawVegetables 571 160
8 Parsley leaf rawVegetables 482 159
9 Sorrel rawVegetables 468 117
10 Chilli pepper red, rawVegetables 460 184
11 Brussels sprouts rawVegetables 321 129
12 Black currant rawFruit 311 177

By food group

Vegetables and potatoes high in vitamin C

Food Portion per portion (mg) % reference
Stinging nettle stewedVegetables 120 g 336 305%
Sweet pepper yellow, fried without fat (pan)Vegetables 150 g 325 295%
Brussels sprouts fried without fat (pan)Vegetables 120 g 247 224%
Curly kale fried without fat (pan)Vegetables 120 g 224 203%
Broccoli fried without fat (pan)Vegetables 150 g 194 177%
Romanesco broccoli fried without fat (pan)Vegetables 180 g 184 168%
Red cabbage fried without fat (pan)Vegetables 180 g 183 166%
Kohlrabi fried without fat (pan)Vegetables 180 g 169 153%

Mushrooms high in vitamin C

Food Portion per portion (mg) % reference
Brown-yellow boletus (slippery jack) fried without fat (pan)Mushrooms 120 g 12.6 11.0%
Brown birch bolete fried without fat (pan)Mushrooms 120 g 11.0 10.0%
Saffron milk cap (red pine mushroom) fried without fat (pan)Mushrooms 120 g 9.4 9.0%
Chanterelle bakedMushrooms 120 g 8.0 7.0%
Dark honey mushroom fried without fat (pan)Mushrooms 120 g 7.9 7.0%
Morel fried without fat (pan)Mushrooms 70 g 4.6 4.0%
Mixed mushrooms fried without fat (pan)Mushrooms 120 g 4.6 4.0%
Orange birch bolete fried without fat (pan)Mushrooms 100 g 3.3 3.0%

Fruit high in vitamin C

Food Portion per portion (mg) % reference
Acerola juiceFruit 200 g 2,028 1,844%
Acerola rawFruit 80 g 1,352 1,229%
Sea buckthorn berry juiceFruit 200 g 532 484%
Rose hip rawFruit 50 g 522 475%
Guava rawFruit 80 g 218 199%
Black currant juiceFruit 200 g 212 193%
Red multi-fruit juiceFruit 200 g 138 125%
Sea buckthorn berry rawFruit 30 g 135 123%

Nuts and seeds high in vitamin C

Food Portion per portion (mg) % reference
Sweet chestnutNuts 80 g 21.6 20.0%
Coconut water (liquid from coconuts)Nuts 250 g 5.0 5.0%
Sweet chestnut flourNuts 30 g 2.8 3.0%

Grains, bread and pasta high in vitamin C

Food Portion per portion (mg) % reference
Potato noodles (Schupfnudeln) rawPasta 180 g 26.6 24.0%
Finger-shaped pasta egg-free, rawPasta 180 g 18.2 17.0%
White bread dumplings rawPasta 200 g 3.9 4.0%

Meat and sausages high in vitamin C

Food Portion per portion (mg) % reference
Beef liver mince, boiledRed meat (excluding variety meats) 120 g 40.7 37.0%
Lyon sausageSausages 60 g 30.8 28.0%
Regensburg sausage smallSausages 100 g 23.0 21.0%
Knackwurst/Servela sausage, smallSausages 90 g 20.7 19.0%
Turkey giblets, braised without fatPoultry 150 g 20.1 18.0%
Pork ham, cooked curedOther meat products 50 g 18.4 17.0%
Goose meat, with skin, fried without fat (pan)Poultry 170 g 15.5 14.0%
Bockwurst poachedSausages 100 g 15.4 14.0%

Offal high in vitamin C

Food Portion per portion (mg) % reference
Veal sweetbread, rawVariety meats/giblets 120 g 67.2 61.0%
Beef liver, rawVariety meats/giblets 150 g 48.0 44.0%
Sheep sweetbread, rawVariety meats/giblets 120 g 45.6 41.0%
Mutton lungs, rawVariety meats/giblets 120 g 37.2 34.0%
Chicken liver, fried without fat (pan)Variety meats/giblets 120 g 30.4 28.0%
Pork spleen, rawVariety meats/giblets 100 g 30.0 27.0%
Lamb liver, rawVariety meats/giblets 120 g 24.0 22.0%
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 7.4 7.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy