Niki CoachQuels aliments sont les plus riches en vitamine C ?
Acerola cherry, flesh and skin, without stone, raw, from Martinique — 2850 mg pour 100 g.
La vitamine C est fragile : elle se dégrade à la chaleur, à la lumière et à l'air. Un même légume en perd une grande part une fois cuit, et un jus perd la sienne après ouverture. Le classement ci-dessous distingue donc systématiquement le cru du cuit.
Le classement des aliments
| # | Aliment | mg pour 100 g |
|---|---|---|
| 1 | Acerola cherry, flesh and skin, without stone, raw, from Martinique fruits, vegetables, legumes, and oilseeds | 2850 |
| 2 | Acerola cherry, flesh and skin, pitted, raw fruits, vegetables, legumes, and oilseeds | 1680 |
| 3 | Fresh West Indian cherry or acerola juice waters and other beverages | 1600 |
| 4 | Cashew apple, flesh and skin, raw, from Martinique fruits, vegetables, legumes, and oilseeds | 556 |
| 5 | Guava, flesh without skin, purée, from Martinique fruits, vegetables, legumes, and oilseeds | 492 |
| 6 | Guava, flesh without skin, raw fruits, vegetables, legumes, and oilseeds | 228 |
| 7 | Blackcurrant, raw fruits, vegetables, legumes, and oilseeds | 181 |
| 8 | Red pepper, canned, drained fruits, vegetables, legumes, and oilseeds | 171 |
| 9 | Red pepper, sautéed fruits, vegetables, legumes, and oilseeds | 144 |
| 10 | Chilli pepper, raw fruits, vegetables, legumes, and oilseeds | 144 |
| 11 | Preterm infant milk, ready-to-drink infant formula | 142 |
| 12 | Moringa, pod, raw fruits, vegetables, legumes, and oilseeds | 141 |
| 13 | Lemon, zest, raw fruits, vegetables, legumes, and oilseeds | 129 |
| 14 | Yellow pepper, sautéed fruits, vegetables, legumes, and oilseeds | 126 |
| 15 | Red pepper, raw fruits, vegetables, legumes, and oilseeds | 121 |
| 16 | Pepper, green/yellow/red, raw fruits, vegetables, legumes, and oilseeds | 121 |
| 17 | Yellow pepper, raw fruits, vegetables, legumes, and oilseeds | 121 |
| 18 | Kale, raw fruits, vegetables, legumes, and oilseeds | 120 |
| 19 | Mung bean sprouts or soya bean shoots, canned, drained fruits, vegetables, legumes, and oilseeds | 106 |
| 20 | Kale, raw fruits, vegetables, legumes, and oilseeds | 93.4 |
| 21 | Broccoli, raw fruits, vegetables, legumes, and oilseeds | 91.2 |
| 22 | Romanesco broccoli, raw fruits, vegetables, legumes, and oilseeds | 88.1 |
| 23 | Brussels sprout, raw fruits, vegetables, legumes, and oilseeds | 85.0 |
| 24 | Longan, flesh without skin or seed, raw fruits, vegetables, legumes, and oilseeds | 84.0 |
| 25 | Pepper, green, yellow or red, cooked (average food) fruits, vegetables, legumes, and oilseeds | 82.0 |
| 26 | Kiwi, flesh without skin with seeds, raw fruits, vegetables, legumes, and oilseeds | 81.9 |
| 27 | Red pepper, cooked fruits, vegetables, legumes, and oilseeds | 81.0 |
| 28 | Mixed berries, raw (raspberries, strawberries, currants, blackcurrants) fruits, vegetables, legumes, and oilseeds | 77.5 |
| 29 | Nut breakfast cereals, enriched sweet products | 75.8 |
| 30 | Green pepper, cooked fruits, vegetables, legumes, and oilseeds | 74.4 |
Valeurs pour 100 g, table ANSES Ciqual 2025. Ciqual ne publie pas de taille de portion : 100 g de fromage et 100 g de légume ne se mangent pas de la même façon, et le classement ne peut pas en tenir compte. Sont écartés de ce classement les produits qu'on ne consomme pas tels quels — thé en feuilles, café moulu, poudres solubles, levures, chewing-gums — ainsi que les épices et algues séchées, regroupées ci-dessous.
Et les épices, algues et poudres ?
Ces produits écrasent tous les classements au 100 g, parce qu'ils sont déshydratés ou concentrés. Ils sont bien plus riches que tout ce qui précède — mais personne n'en mange 100 g. Nous les montrons à part plutôt que de les mélanger au classement.
| # | Aliment | mg pour 100 g |
|---|---|---|
| 1 | Guacamole (pre-packaged) cooking aids and miscellaneous ingredients | 359 |
| 2 | Fresh thyme cooking aids and miscellaneous ingredients | 160 |
| 3 | Parsley, dried cooking aids and miscellaneous ingredients | 137 |
| 4 | Horseradish, fresh cooking aids and miscellaneous ingredients | 134 |
| 5 | Parsley, fresh cooking aids and miscellaneous ingredients | 133 |
| 6 | Sea spaghetti (Himanthalia elongata), dried or dehydrated cooking aids and miscellaneous ingredients | 120 |
| 7 | Bladderwrack (Fucus serratus or Fucus vesiculosus), dried or dehydrated cooking aids and miscellaneous ingredients | 109 |
| 8 | Pesto sauce, pre-packaged cooking aids and miscellaneous ingredients | 92.6 |
| 9 | Knotted wrack or black tang (Ascophyllum nodosum), dried or dehydrated cooking aids and miscellaneous ingredients | 89.4 |
| 10 | Fresh herbs (average food) cooking aids and miscellaneous ingredients | 85.3 |