Beyond the Orange: What food has more vitamin C than orange?

October 6, 2025 •

5 min read

While oranges are famously known for their vitamin C content, a single red bell pepper actually contains nearly three times more of this crucial nutrient than a medium orange. For those seeking to diversify their vitamin C sources, the question of what food has more vitamin C than orange opens up a wide world of delicious and potent options.

Quick Summary

Many fruits and vegetables, including bell peppers, kiwi, and guava, contain significantly more vitamin C per serving than oranges. This comprehensive guide explores these alternative sources, compares their nutrient profiles, and highlights the health benefits of incorporating them into your daily diet for stronger immunity and overall wellness.

Key Points

Orange is not the highest source: Many other fruits and vegetables contain more vitamin C than an orange, contrary to popular belief.
Bell peppers are a top contender: Red and yellow bell peppers are particularly high in vitamin C, with a single red bell pepper containing nearly three times the amount of an orange.
Tropical fruits are potent sources: Guava and kiwi are excellent tropical options, with guava offering a significant amount of vitamin C per fruit.
Berries are highly nutritious: Strawberries are rich in vitamin C, providing more per serving than a medium orange.
Cruciferous vegetables are vital: Vegetables like broccoli, Brussels sprouts, and cauliflower are dependable sources of vitamin C, contributing to overall health and immune function.
Vitamin C has multiple health benefits: It functions as a powerful antioxidant, supports the immune system, promotes collagen production for healthy skin, and aids in iron absorption.
Daily needs are easily met with diet: The recommended daily intake for vitamin C can be readily achieved by incorporating a varied mix of vitamin C-rich fruits and vegetables into your meals.

Most people associate vitamin C with oranges, instinctively reaching for a glass of orange juice to ward off a cold or boost their immune system. However, this common perception overlooks a wealth of other, often more potent, natural sources of this essential nutrient. While an orange is certainly a healthy choice, it is far from the leader in the vitamin C race. A surprising number of fruits and vegetables surpass citrus in providing a powerful dose of this crucial antioxidant. Exploring these alternatives can add more variety, flavor, and nutritional density to your meals.

Surprising Vitamin C Superstars

Several foods pack a vitamin C punch that makes the orange’s contribution seem modest by comparison. Incorporating these into your diet is a simple yet effective way to ensure you are meeting your daily requirements. Many of these foods also come with additional health benefits, from anti-inflammatory properties to a healthy dose of fiber.

Bell Peppers

Bell peppers, especially the red and yellow varieties, are exceptional sources of vitamin C. As peppers mature from green to red, their vitamin C content increases dramatically. A half-cup serving of chopped red bell pepper provides 95 mg of vitamin C, which is 106% of the daily value. Their mild, sweet flavor makes them a versatile ingredient, perfect for salads, stir-fries, or as a raw snack with hummus.

Guava

This tropical fruit is a powerhouse of vitamin C, often cited as one of the richest sources available. A single guava fruit can contain around 125 mg of vitamin C, and some studies suggest levels can be even higher, depending on the variety. Guava's high fiber content also aids in digestion, making it a well-rounded nutritious addition to your diet.

Kiwi

The small, fuzzy kiwi is another potent source of vitamin C. A medium kiwi contains about 64 mg of vitamin C, and some green kiwi varieties offer even more. In addition to its high vitamin C concentration, kiwi fruit is known for its ability to support immune health and aid in blood clotting regulation. It makes a delicious and healthy addition to fruit salads or smoothies.

Strawberries

Sweet, juicy strawberries are not only a delicious treat but also a great source of vitamin C. A cup of sliced strawberries contains 97 mg of vitamin C, exceeding the amount found in a medium orange. They are also rich in antioxidants, which contribute to heart health and other protective functions in the body.

Broccoli and Other Cruciferous Vegetables

Raw broccoli delivers a significant amount of vitamin C, with about 81.2 mg per cup. Even when lightly cooked, it remains a good source. Other cruciferous vegetables like Brussels sprouts and cauliflower also provide a healthy dose of vitamin C. These vegetables offer a wide range of other nutrients and are excellent for gut health and fighting inflammation.

Vitamin C Content: Orange vs. The Rest (Comparison Table)


Food	Serving Size	Vitamin C Content (mg)	Notes
Orange	1 medium fruit	70	A classic source, but not the highest.
Red Bell Pepper	½ cup chopped	95	A versatile vegetable with a very high concentration.
Guava	1 single fruit	125	A tropical superstar, especially the rind.
Kiwi	1 medium fruit	64	One of the most vitamin C-dense fruits.
Strawberries	1 cup sliced	97	A delicious and antioxidant-rich alternative.
Broccoli	½ cup cooked	51	A nutritious green vegetable that holds up well.
Cantaloupe	½ cup cubed	29	A sweet option with a decent amount of vitamin C.
Papaya	1 cup cubed	88	A tropical fruit known for its digestive benefits.

The Crucial Role of Vitamin C

Vitamin C, or ascorbic acid, is a water-soluble vitamin that plays an indispensable role in maintaining overall health. The body cannot produce it, so it must be obtained through diet. Its functions are diverse and essential:

Powerful Antioxidant: Vitamin C helps protect the body's cells from damage caused by harmful molecules called free radicals. This protection can help reduce the risk of chronic diseases such as cancer and heart disease.
Immune System Support: It plays a vital role in immune function by supporting various cellular functions of both the innate and adaptive immune systems. Sufficient vitamin C intake can help the body fight off infections.
Collagen Synthesis: Vitamin C is a critical component for forming collagen, a protein that provides structure to skin, tendons, ligaments, and blood vessels. This is why vitamin C is so important for skin health and wound healing.
Iron Absorption: It significantly enhances the absorption of iron from plant-based sources.

Daily Vitamin C Requirements

The Recommended Dietary Allowance (RDA) for vitamin C varies by age and other factors. For most adult men, the RDA is 90 mg per day, while for adult women it is 75 mg. Pregnant and lactating individuals need higher amounts. Smokers should also increase their intake by 35 mg per day due to increased oxidative stress. These needs are easily met by incorporating a variety of high-vitamin C foods into a balanced diet. More details are available on the National Institutes of Health website.

Incorporating High-Vitamin C Foods into Your Diet

Shifting your focus beyond the orange is simple and can add new, exciting flavors to your meals.

Breakfast: Add sliced strawberries, kiwi, or cantaloupe to your morning oatmeal or yogurt. A sprinkle of fresh parsley on your eggs can also boost your intake.
Lunch: Make a vibrant salad with chopped red and green bell peppers, or add some chopped broccoli and cauliflower for a crunchy, nutrient-packed meal. Consider adding guava slices for a tropical twist.
Snacks: Enjoy bell pepper strips or raw broccoli florets with a healthy dip. Sliced kiwi or a cup of strawberries are perfect, easy-to-go snacks.
Dinner: Include roasted bell peppers and broccoli in your evening meal. You can also make a delicious papaya and mango salsa to serve with grilled fish.

Conclusion

While oranges hold a special place in the public imagination as the primary source of vitamin C, the reality is that many other foods offer even more of this essential nutrient. Incorporating a variety of these high-vitamin C options, such as bell peppers, guava, kiwi, and strawberries, into your daily nutrition provides a powerful boost to your immune system, skin, and overall health. Moving beyond the citrus staple allows for greater dietary diversity and a more robust intake of vitamins and antioxidants. For optimal health, the best approach is not to rely on a single food but to enjoy a colorful array of fruits and vegetables every day.

Frequently Asked Questions

Among common vegetables, red bell peppers have one of the highest vitamin C concentrations, with a half-cup serving providing more than a medium orange.

Most health experts recommend getting vitamin C from a varied diet rich in fruits and vegetables. This ensures you also receive other beneficial nutrients like fiber and additional vitamins and minerals found in whole foods.

Yes, vitamin C is water-soluble and sensitive to heat. Cooking methods like steaming or microwaving can help retain more vitamin C than boiling, but eating fruits and vegetables raw is often the best way to preserve their content.

The Recommended Dietary Allowance (RDA) for vitamin C for adult males is 90 mg per day and 75 mg for adult women. These amounts are higher for pregnant or lactating individuals and for people who smoke.

Since vitamin C is water-soluble, excess amounts are typically flushed out by the body through urine, and overdose is not a common concern. However, the tolerable upper intake level is 2,000 mg a day to avoid potential side effects like stomach upset.

The Kakadu plum, an Australian native fruit, has the highest known concentration of vitamin C of any food in the world. It is considered a superfood but is not as widely available as other sources.

Great non-citrus fruits for vitamin C include strawberries, kiwis, guava, papaya, blackcurrants, and cantaloupe.