Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for good health. From boosting your immunity to promoting collagen production and speeding up wound healing, vitamin C plays a crucial role in many body functions. The best part? You can easily get it from a variety of delicious, naturally available foods.
India, with its rich agricultural diversity, is home to many fruits and vegetables that are loaded with vitamin C. Whether you’re looking to strengthen your immune system or simply improve your overall nutrition, this list of vitamin C rich foods in India will help you meet your daily needs naturally and tastily.
Let’s explore some of the most potent sources of vitamin C that you can find in Indian kitchens.
How Much Vitamin C Do You Need?
The daily recommended intake of vitamin C for most adults is 90 mg, although this can vary depending on age, sex, and health conditions. For reference, the % Daily Value (% DV) is based on a recommended intake of 90 mg.
Vitamin C-Rich Indian Foods
Now, let’s dive into the top Indian foods high in vitamin C.
1. Amla (Indian Gooseberry)
Amla, or Indian gooseberry, is revered in Ayurveda for its potent health properties.
Just one amla, weighing about 30 grams, can deliver between 180 to 390 mg of vitamin C — that’s an impressive 200% to 433% of the daily recommended value. In 100 grams, this nutrient-dense fruit offers an astonishing 600 to 1300 mg of vitamin C.
Beyond its vitamin C content, amla is loaded with beneficial compounds like polyphenols, phenolic acids, emblicol, and myricic acid.
Traditionally used in Ayurveda, amla is valued for its immunity-boosting, anti-inflammatory, digestive, anti-ageing, and even anti-cancer properties.
Its sharp tang can be enjoyed raw, in chutneys, pickles, or as a juice for a powerful nutritional punch.
2. Guava
Guava is a tropical fruit that seamlessly blends sweetness with tang.
One guava (55 grams) packs 125 mg of vitamin C — a whopping 139% of the DV, making it a powerful immunity booster.
Along with its immune-boosting power, guava is rich in fiber and lycopene, making it great for digestion and heart health.
Simply slice fresh guava, sprinkle with black salt and chili powder, or toss diced pieces into breakfast salads and smoothies for a refreshing, nutrient‑packed start to your day.
3. Orange
Oranges are beloved for their refreshing flavor and nutritional value.
One medium orange contains about 70 mg of vitamin C, which is 78% of the DV. This juicy fruit helps hydrate the body, supports heart health, and enhances iron absorption.
Enjoy oranges whole as a snack, squeeze fresh juice, or add segments to fruit salads and breakfast bowls for a vibrant, healthful boost.
4. Sweet Lime (Mosambi)
Sweet lime, locally called mosambi, offers a gentle citrus punch.
100 grams of mosambi provides 50 mg of vitamin C, covering 56% of the daily recommended intake.
Rich in fiber and antioxidants, it may help improve digestion and support heart health.
Enjoy mosambi as freshly squeezed juice with a pinch of black salt, blend into morning smoothies, or slice into fruit bowls for a refreshing and nutritious treat.
5. Lemon
Lemons are a kitchen staple known for brightening dishes and offering health benefits.
One medium lemon (55 grams) contains about 31 mg of vitamin C, which is 31% of the daily value. If you prefer a milder flavor, even a single wedge delivers approximately 3.7 mg — a modest yet meaningful boost, especially when paired with other vitamin C-rich foods in your daily meals.
Lemon juice aids digestion, enhances iron absorption, and may prevent kidney stones.
Squeeze fresh lemon over dal, poha, or sabzi for a tangy flavor; mix with warm water and honey as a traditional morning drink; or add to chutneys and marinades for a vibrant, nutritious touch.
6. Pineapple
Pineapple is a tropical delight known for its sweet, tangy flavor and digestive benefits.
A single cup of pineapple chunks (165 grams) packs about 79 mg of vitamin C, delivering around 88% of the daily value.
It also contains bromelain, an enzyme that aids digestion and reduces inflammation. Its juiciness makes it ideal for hydrating during warm seasons.
Enjoy fresh pineapple slices, blend into smoothies, add to fruit salads, or grill lightly with spices for a unique, vitamin‑rich accompaniment to meals.
7. Papaya
Papaya is a soft, sweet fruit valued in Indian cuisine and traditional medicine.
One small papaya (157 grams) delivers around 95 mg of vitamin C — more than your entire daily requirement. This tropical fruit isn’t just rich in vitamin C; it also contains papain, a natural enzyme that helps support smooth digestion and gut health.
Papaya’s gentle flavor makes it easy to eat fresh as a snack. You can also blend it into smoothies, toss in fruit salads, or enjoy it with a squeeze of lime and a sprinkle of chaat masala for extra zest and benefits.
8. Strawberry
Strawberries are vibrant berries grown in regions like Mahabaleshwar, offering a delicious source of vitamin C.
One cup of whole strawberries (144 grams) provides about 85 mg of vitamin C — that’s 94% of your daily value. They’re also a good source of manganese and rich in antioxidants that support skin health and immunity.
Their sweet and slightly tangy flavor makes strawberries a delicious seasonal treat. You can enjoy them fresh, add to fruit chaat, mix into milkshakes, or use as a topping for curd. Their vibrant red hue also adds a pop of color to any dish.
9. Lychee
Lychee is a juicy tropical fruit revered during the Indian summer months.
Just one lychee (10 grams) delivers 7.15 mg of vitamin C, so enjoying around 14 fruits can meet your daily requirement of this vital nutrient.
Its fragrant sweetness refreshes the palate and helps combat dehydration. Enjoy lychees fresh as a snack, chill the peeled fruits for a cooling treat, or blend them into fruit salads. Be sure to consume them quickly—lychees are best when fresh.
10. Mango
Mango, often hailed as the king of fruits, is beloved across India when in season.
A medium mango (210 grams) contains around 76 mg of vitamin C, which covers 85% of the daily recommended value.
Mango is also a good source of vitamin A and fiber.
Its luscious sweetness and juicy texture satisfy cravings while contributing to immunity and skin health. Slice ripe mangoes to eat fresh, blend into lassis and smoothies, or mix diced pieces into salads and salsas for a tropical twist.
11. Bell Pepper
Bell peppers are vibrant vegetables that add both color and nutrition to dishes. Although not native to India, they’ve become a staple in Indian kitchens, commonly known as ‘shimla mirch’ in Hindi. They’re often used in stir-fries, curries, and mixed vegetable dishes for their mild sweetness and crunch.
100 grams of green bell peppers contain 99.5 mg of vitamin C, covering 110% of the daily recommended intake.
Interestingly, their vitamin C content increases as they ripen, with yellow bell peppers offering around 154% of the DV and red ones topping the chart at about 158%.
They also contain lutein and zeaxanthin, antioxidants that support eye health.
12. Green Chili
Green chilies, a staple in Indian cuisine, pack more than just heat — they’re a powerhouse of vitamin C. Just one green chili (45 grams) provides 109 mg of vitamin C per 100 grams, covering 121% of the daily value.
Their spiciness comes from capsaicin, a compound with anti-inflammatory and metabolism-boosting properties.
Finely chopped or slit, they add a spicy kick to curries, stir-fries, and chutneys. If the heat is a concern, deseed and chop them lightly. Their pungent flavor and rich nutrition make every dish vibrant.
13. Bitter Gourd (Karela)
Bitter gourd is a highly nutritious vegetable, known for its distinctive bitter taste and impressive health benefits.
It is a rich source of vitamin C, offering 33 mg per 100 grams, which contributes to 37% of the daily value. This vegetable boosts immunity, aids digestion, and supports blood sugar regulation.
Bitter gourd is often used in curries, stir-fries, and juices, making it a versatile addition to the diet. Despite its bitter flavor, its numerous health benefits make it a valuable food.
14. Tomato
Tomatoes are a culinary staple, featured in sauces, curries, and salads.
A medium cooked tomato (123 grams) provides around 28 mg of vitamin C, covering 31% of the daily value.
along with lycopene, an antioxidant linked to heart health. Use tomatoes in sambar, rasam, and gravies for a nutrient boost. Fresh tomato salads, bruschettas, or homemade ketchup also make delicious ways to enjoy tomatoes and tap into their vitamin C content daily.
15. Amaranth Leaves
Amaranth leaves, known as chaulai in Hindi, are a nutritious leafy green rich in vitamin C.
A single cup (132 mg) of cooked amaranth leaves contain 54.3 mg of vitamin C, delivering 60 of the daily value.
This antioxidant-rich green helps strengthen immunity, supports skin health, and fights oxidative stress.
Widely used in Indian cooking, both the green and red varieties are included in stir-fries, dals, and saag preparations, making it a delicious and healthy addition to the diet.
16. Kiwi
Kiwi, though not native to India, is now widely available in supermarkets and fruit markets across the country.
This vibrant green fruit is a powerhouse of vitamin C, providing 56 mg per fruit (75 grams), which is 62% of the daily recommended intake.
Rich in antioxidants, kiwi helps boost immunity, promotes healthy skin, and supports iron absorption. Its sweet-tart flavor makes it perfect for fruit salads, smoothies, or as a refreshing snack on its own.
Takeaways
Enjoying a variety of vitamin C–rich foods helps meet daily needs naturally. Indian cuisine offers fruits, vegetables, and herbs—from tangy amla and citrus to colorful peppers and greens—that deliver essential nutrients and antioxidants.
Include at least one raw or lightly cooked source each day to support immunity, skin health, and overall well-being.
Mix these foods into juices, smoothies, salads, or traditional dishes to savor delicious flavors while boosting vitamin C intake. Your body will thank you for this nourishing habit.
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