Do Brussels sprouts have more vitamin C than oranges?

November 5, 2025 •

4 min read

Despite oranges being the classic poster child for vitamin C, raw Brussels sprouts actually pack a more potent punch, containing approximately 85 mg per 100 grams compared to oranges' 53-59 mg. This often-overlooked fact challenges a long-held dietary assumption and highlights the importance of a diverse intake of fruits and vegetables for optimal nutrition.

Quick Summary

A comparison of raw Brussels sprouts and oranges reveals that the vegetable offers a higher concentration of vitamin C per 100 grams. This challenges common perceptions about food's nutritional value, underscoring the benefits of a varied diet.

Key Points

Brussels Sprouts Win: Raw Brussels sprouts contain more vitamin C per 100g (~85mg) than oranges (~53-59mg), challenging a popular belief.
Cooking Affects Content: Heat-sensitive vitamin C is reduced during cooking; raw or lightly steamed Brussels sprouts provide the highest amounts.
Beyond Vitamin C: Brussels sprouts also provide significant levels of vitamin K, fiber, and potent antioxidants.
Oranges Still Valuable: Despite lower vitamin C content per gram, oranges offer hydration, convenience, and minerals like potassium.
Variety is Best: Rather than focusing on a single food, a varied diet that includes both sprouts and oranges ensures a broad spectrum of essential nutrients.
Preserve Nutrients: Minimal cooking methods like steaming or microwaving are best for preserving the vitamin C in Brussels sprouts.

Debunking the Myth: A Vitamin C Showdown

For generations, oranges have been lauded as the ultimate source of vitamin C, the essential nutrient crucial for immune function, skin health, and a host of other bodily processes. However, a closer look at the nutritional data reveals a surprising truth: the humble Brussels sprout can outperform the orange, particularly when consumed raw. This section delves into the specific nutrient profiles to settle the score once and for all.

Raw Brussels sprouts contain an impressive amount of vitamin C, with some sources citing as much as 85 mg per 100 grams. Oranges, while still a great source, typically contain between 53 and 59 mg for the same weight. It's a significant difference that can reshape how you think about your dietary choices. It's important to note, however, that the vitamin C content in Brussels sprouts is sensitive to heat, and cooking methods play a critical role in preserving this delicate nutrient.

The Vitamin C Comparison Table

To provide a clear picture, here is a breakdown of the vitamin C content of Brussels sprouts and oranges per 100 grams.


Food Type	Vitamin C Content (per 100g)	Notes
Raw Brussels Sprouts	~85 mg	Highest vitamin C concentration
Cooked Brussels Sprouts	~62 mg	Content reduced by cooking
Oranges (Raw)	53-59 mg	A reliable and easily accessible source

More Than Just Vitamin C: The Complete Nutritional Picture

While the vitamin C contest may be won by raw Brussels sprouts, it's essential to look at the broader nutritional landscape. Both foods offer unique health benefits, and a balanced diet should include a variety of sources to provide the full spectrum of vitamins, minerals, and other vital compounds.

Brussels Sprouts' Hidden Nutritional Treasures

Brussels sprouts are a cruciferous vegetable, part of the same family as broccoli and kale, and their benefits extend far beyond their high vitamin C content.

Rich in Vitamin K: These tiny cabbages are an excellent source of vitamin K, which is essential for blood clotting and bone health.
High in Fiber: A good dose of dietary fiber aids in digestive health and helps maintain a healthy gut microbiome.
Antioxidant Powerhouse: They contain various antioxidants, including flavonoids and glucosinolates, which protect cells from oxidative damage.

The Tangy Truth About Oranges

Oranges should not be dismissed just because they have slightly less vitamin C per gram. They are still a nutritional powerhouse with distinct advantages.

High Water Content: Oranges help with hydration due to their high water content.
Convenient Source of Vitamin C: As a fruit, they are a readily available and palatable source of the vitamin for many people.
Potassium and Other Minerals: They also provide essential minerals like potassium, magnesium, and calcium.

Maximizing Your Nutrient Intake: The Role of Preparation

How you prepare your food has a significant impact on its nutritional value, especially for water-soluble vitamins like vitamin C. To get the most out of your Brussels sprouts and other vegetables, consider the following preparation methods:

Eat Them Raw: For the highest possible vitamin C content, try a raw Brussels sprout salad, as heat reduces the nutrient.
Steam or Microwave: These cooking methods use less water than boiling, minimizing the loss of water-soluble vitamins.
Sauté Lightly: Quick, light sautéing with a healthy fat like olive oil can preserve more nutrients than prolonged, high-heat cooking.
Avoid Boiling: Boiling for long periods can cause significant vitamin C degradation and leaching into the water, which is often discarded.

Conclusion: Diversify Your Diet for Optimal Health

The takeaway here is not that oranges are a poor source of vitamin C, but rather that our traditional beliefs about nutrition can sometimes be misleading. Brussels sprouts, especially when eaten raw, prove to be a superior source of this critical vitamin on a gram-for-gram basis. However, a truly healthy diet is about variety and balance, not just picking a single 'winner.' By including both Brussels sprouts and oranges, along with other nutrient-rich foods, you ensure a diverse intake of vitamins, minerals, and antioxidants essential for long-term health.

Focus on incorporating a wide range of vegetables and fruits into your meals to reap the benefits of their unique nutritional profiles. Whether you choose to enjoy a fresh orange, a raw Brussels sprout salad, or a plate of lightly steamed sprouts, you are making a positive step towards better health. For more information on the health benefits of cruciferous vegetables, visit the World Cancer Research Fund WCRF.org.

Sources

This Green Vegetable Packs More Vitamin C Than An Orange: The Daily Meal, October 4, 2025.
Brussels sprouts nutrition: calories, carbs, GI, protein, fiber, fats: Food Struct.
How Much Vitamin C Is in an Orange?: The Nutrition Insider, December 14, 2023.
Brussels sprouts have as much vitamin C as oranges: World Cancer Research Fund, December 11, 2023.
What are the Benefits of Vitamin C? In Which Foods?: NPİSTANBUL, October 14, 2022.

Frequently Asked Questions

Raw Brussels sprouts contain more vitamin C per 100 grams (about 85 mg) than oranges (about 53-59 mg), making them a more concentrated source of this nutrient.

Yes, cooking reduces the vitamin C content in Brussels sprouts. Vitamin C is water-soluble and heat-sensitive, so boiling is particularly damaging, while steaming or quick sautéing helps preserve more of it.

Beyond vitamin C, Brussels sprouts provide beneficial fiber, vitamin K, and powerful antioxidants, which contribute to immune support, blood clotting, and digestive health.

Absolutely. While Brussels sprouts may have a higher concentration per gram, oranges are a highly accessible and delicious source of vitamin C, also offering hydration and other important minerals.

The best methods are those that minimize exposure to heat and water. Steaming, microwaving, or a light pan-sauté are all excellent choices to preserve the vitamin C and other nutrients.

Brussels sprouts are rich in vitamin K, dietary fiber, and various antioxidants. These compounds support bone health, digestion, and help protect the body against oxidative damage.

No, you shouldn't replace one with the other. A balanced diet should include a variety of foods. While Brussels sprouts offer a higher concentration, both are valuable and provide a different array of nutrients. Variety is key to optimal nutrition.