Medically reviewed by Dr. Reina Punj, MBBS, PG Diploma in Endocrinology (University of South Wales), Lead Physician, Excelgenics Clinical Panel.
The richest everyday vitamin C rich foods in India are amla, guava (amrood), capsicum (shimla mirch), papaya, oranges and other citrus fruits, pineapple, kiwi, cauliflower, cabbage and drumstick leaves. One 100 g guava alone provides about 228 mg of vitamin C, well above the daily need of an adult. Because vitamin C is easily destroyed by heat and air, eating some of these foods raw or lightly cooked every day matters more than any single "superfood".
This guide lists vitamin C rich foods in India with amounts per typical portion, explains how much you need, how cooking affects vitamin C, and how to use these foods for skin and for iron absorption.
How much vitamin C do you need?
The ICMR-NIN 2020 recommended dietary allowance (RDA) for Indian adults is 80 mg a day for men and 65 mg a day for women. Humans cannot make vitamin C, so it must come from food every day. US guidance adds that people who smoke need 35 mg more a day than non-smokers.
Vitamin C rich foods in India: amounts per portion
Amounts are for raw foods and typical portions, calculated from USDA FoodData Central values per 100 g, except amla (see below).
| Food | Typical portion | Vitamin C (mg) |
|---|---|---|
| Amla (Indian gooseberry) | 50 g (about 2 small fruits) | about 100–360, depending on variety |
| Guava (amrood) | 100 g (1 small–medium fruit) | 228 |
| Papaya (papita) | 1 katori (about 150 g) | 91 |
| Broccoli | 100 g | 89 |
| Pineapple (ananas) | 1 katori (about 150 g) | 72 |
| Kiwi | 1 fruit (about 75 g) | 70 |
| Orange (santra) | 1 medium fruit (about 130 g) | 70 |
| Red capsicum (lal shimla mirch) | ½ medium (about 50 g) | 64 |
| Mango (aam) | 1 katori (about 150 g) | 55 |
| Cauliflower (phool gobhi) | 100 g | 48 |
| Green capsicum (shimla mirch) | ½ medium (about 50 g) | 40 |
| Cabbage (patta gobhi), shredded | 1 katori (about 70 g) | 26 |
| Drumstick leaves (sahjan / moringa) | 50 g | 26 |
| Tomato (tamatar) | 1 medium (about 100 g) | 14 |
| Lemon juice (nimbu) | 1 tbsp (about 15 g) | 6 |
A lemon squeeze adds only a few milligrams, but it is useful where it counts most: on dal, chana or leafy sabzi, to help iron absorption (see below).
Highest vitamin C rich foods
If you are looking for the highest vitamin C rich foods, amla leads among commonly eaten Indian foods. Studies have reported between 193 and 720 mg of vitamin C per 100 g of fresh amla, depending on the variety, which is why the table shows a range. Acerola (West Indian cherry) is even richer, at about 1,678 mg per 100 g, but it is not a common fruit in India. Guava, at about 228 mg per 100 g, is one of the richest common fruits.
Per 100 g, red capsicum (128 mg) has more vitamin C than green capsicum (80 mg), and both have more than oranges (53 mg).
How cooking affects vitamin C
Vitamin C is easily destroyed by heat, air and drying, and losses also occur during long storage. For example, per 100 g, raw spinach (palak) has about 28 mg of vitamin C, while boiled and drained spinach has about 10 mg. Raw broccoli has about 89 mg, compared with about 65 mg after boiling. To keep more of it:
- Eat at least one raw fruit or salad every day: amla, guava, papaya, orange, kachumber or a capsicum and cabbage salad.
- Steam or microwave vegetables rather than boiling them for a long time; both may lessen cooking losses.
- Add lemon juice after cooking, not during it.
- Cut fruit and salad close to the time you eat it, and buy fresh produce in amounts you will use within a few days.
Vitamin C rich foods for skin
Collagen is the main structural protein in skin, and vitamin C is required to make it. Under EU-authorised wording, vitamin C contributes to normal collagen formation for the normal function of skin. Your body uses vitamin C from food for this, so a daily serving of amla, guava, citrus or capsicum is a practical way to cover your needs. Vitamin C works alongside protein, zinc and copper; see collagen-rich foods for skin and zinc rich foods for Indian food lists. Food cannot undo sun damage, so daily sun protection still matters most for skin.
Vitamin C rich foods for iron absorption
Plant foods contain only non-haem iron. Vitamin C improves the absorption of non-haem iron, and under EU-authorised wording, vitamin C increases iron absorption. The ICMR-NIN Dietary Guidelines for Indians (2024) advise including vitamin C rich fruits such as guava, pineapple and citrus fruits to improve iron absorption from plant foods.
Practical pairings:
- Squeeze lemon on dal, rajma, chana, poha or palak sabzi.
- Have guava, orange or amla with or soon after an iron-rich meal.
- Add capsicum, tomato or cabbage to sprouts chaat or upma.
- Avoid tea before, during or soon after a meal: ICMR-NIN notes that beverages like tea bind dietary iron. Fermented and sprouted grains also improve iron availability.
Vitamin C and the immune system
Vitamin C plays an important role in immune function, and vitamin C contributes to the normal function of the immune system. That is a reason to meet your daily needs, not a reason to take very large doses.
Do you need a vitamin C supplement?
Most people can meet the ICMR-NIN allowance from food: one guava, a few amla or an orange plus a cooked vegetable easily covers it. Some supplements contain vitamin C alongside other ingredients; for example, Radia provides 65 mg of vitamin C per 2-capsule daily serving with marine collagen peptides. Radia is fish-derived, so it is not vegetarian or suitable for anyone with a fish allergy, and it also contains CoQ10 and black pepper extract (piperine), which can interact with some medicines. See our Marine Collagen Supplements Guide and the skin and beauty range.
The US tolerable upper intake level for adults is 2,000 mg a day. High-dose supplements can cause diarrhoea, nausea and stomach cramps. People with kidney disease or a history of kidney stones, and people with haemochromatosis (iron overload), should ask a doctor before taking high-dose vitamin C.
Frequently asked questions
Which Indian fruit has the most vitamin C?
Amla, with 193–720 mg per 100 g depending on variety. Guava is next among common fruits, at about 228 mg per 100 g.
Is lemon water a good source of vitamin C?
It helps a little. One tablespoon of lemon juice has about 6 mg, so a glass of lemon water usually provides much less than a guava or an orange.
Does cooking destroy vitamin C in amla?
Heat, air and drying reduce vitamin C in all foods, so fresh amla will usually contain more than cooked or dried amla products. Exact losses vary with the recipe.
Should I take vitamin C with iron tablets?
Vitamin C helps the body absorb non-haem iron. If you have been prescribed iron, ask your doctor how to take it, and avoid tea around the time you take it.
References
- ICMR-National Institute of Nutrition. A brief note on nutrient requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR). 2020. nin.res.in
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians. 2024. nin.res.in
- NIH Office of Dietary Supplements. Vitamin C: Fact Sheet for Health Professionals. ods.od.nih.gov
- NIH Office of Dietary Supplements. Iron: Fact Sheet for Health Professionals. ods.od.nih.gov
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy). fdc.nal.usda.gov
- Gul M, Liu ZW, Iahtisham-Ul-Haq, et al. Functional and nutraceutical significance of amla (Phyllanthus emblica L.): a review. Antioxidants. 2022;11(5):816. doi:10.3390/antiox11050816
- European Commission. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. eur-lex.europa.eu
This article is for general education and is not medical advice. Food supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified healthcare professional before starting any supplement, particularly if you are pregnant, breastfeeding, have a medical condition or take medication.
