Vegetables with the highest vitamin C content
21.08.2026
Vitamin C is one of the most important antioxidants for boosting energy, supporting the immune system and improving iron absorption.
Although most people think of citrus fruits (oranges, lemons) when they think of vitamin C, many vegetables contain significantly more vitamin C than an orange (which contains around 53 mg per 100 g).
Vegetables with the highest vitamin C content (values apply to 100 g of raw vegetables):
Vegetables | Vitamin C content (per 100 g) | Interesting fact and preparation tip |
1. Yellow bell pepper | ~180–240 mg | A real champion! Contains almost 4 times more vitamin C than an orange. |
2. Red bell pepper | ~130–140 mg | Excellent for the immune system and skin health. Best raw in salads. |
3. Chili peppers (hot peppers) | ~140–240 mg | Extremely rich in vitamin C, but usually eaten in smaller quantities due to their heat. |
4. Kale (Curly) | ~90–120 mg | Also rich in iron and fiber; naturally supports digestion and gives energy. |
5. Brussels sprouts | ~85 mg | Excellent source of antioxidants. Best when lightly steamed. |
6. Broccoli | ~89 mg | Perfect combination for digestion (fiber) and energy. Don’t overcook! |
7. Yellow/Red Kohlrabi | ~60 mg | Great for a crunchy snack or salad topping. |
8. Cauliflower | ~50 mg | Easy to digest and very versatile in the kitchen. |
9. Spinach | ~28–30 mg | In addition to vitamin C, it contains a lot of iron and chlorophyll to refresh the body. |
10. Tomatoes | ~20–25 mg | Especially rich in the summer months (dried tomatoes have an even higher concentration). |
Important preparation tip:
Vitamin C is sensitive to heat and water. Prolonged cooking in water can destroy more than 50% of vitamin C. For maximum benefit, consume vegetables raw or steam them briefly.
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