Do red bell peppers have more vitamin C than oranges?

October 16, 2025 •

3 min read

Despite oranges' reputation as the top source of vitamin C, one cup of chopped red bell pepper contains nearly three times the amount found in a medium orange. This surprising fact challenges common nutritional assumptions and highlights that many vegetables are potent sources of essential vitamins. Incorporating a variety of colorful fruits and vegetables into your diet is the most effective way to ensure a robust intake of all necessary nutrients.

Quick Summary

This article examines the vitamin C content of red bell peppers versus oranges, revealing that bell peppers offer significantly more. It compares the overall nutritional profiles of both foods, detailing the health benefits of each and offering practical tips for maximizing vitamin C intake through proper preparation and consumption.

Key Points

Red Bell Peppers Win the Vitamin C Contest: A single cup of chopped red bell pepper provides nearly three times the vitamin C of a medium orange.
Raw is Best for Maximum Vitamin C: Eating red bell peppers raw, sliced in salads or as a snack, preserves the highest amount of their heat-sensitive vitamin C.
Oranges Offer More Than Just Vitamin C: Oranges provide valuable dietary fiber, folate, and potassium, which support digestive and heart health.
Both Foods Offer Unique Antioxidants: Red bell peppers are rich in lycopene and beta-carotene, while oranges provide flavonoids like hesperidin, all of which fight cellular damage.
Maximize Iron Absorption: Pairing high vitamin C foods like red bell peppers with plant-based iron sources can significantly enhance iron absorption in the body.
Diversity is Key to Comprehensive Nutrition: A balanced diet includes a variety of colorful fruits and vegetables to ensure a broad spectrum of essential vitamins and minerals.

The Surprising Truth About Vitamin C Sources

For years, oranges have been a household name for anyone seeking a vitamin C boost. From commercials to school textbooks, the link between citrus fruits and this essential nutrient has been a constant. However, many are surprised to learn that the humble red bell pepper is a far more concentrated source of vitamin C. Just one cup of chopped red bell pepper can provide up to 190 milligrams of vitamin C, dwarfing the approximately 70 milligrams found in a medium-sized orange.

Beyond Vitamin C: Red Bell Peppers' Nutritional Profile

While their high vitamin C content is impressive, red bell peppers offer a wealth of other nutrients and health benefits. They are low in calories and contain a rich array of vitamins and antioxidants that support overall well-being.

Eye Health: Red bell peppers are an excellent source of vitamin A, beta-carotene, lutein, and zeaxanthin. These carotenoids protect the retina from oxidative damage and reduce the risk of age-related macular degeneration.
Antioxidant Power: The vibrant red color comes from potent antioxidants like lycopene and capsanthin, which help fight cellular damage caused by free radicals.
Heart Health: The antioxidant effects of phenols and flavonoids in red bell peppers can temper free-radical activity, potentially lowering the risk of cardiovascular disease.
Iron Absorption: The high vitamin C content in red bell peppers significantly enhances the body's ability to absorb non-heme iron from plant-based foods, making them a great addition to vegetarian and vegan diets.

The Nutritional Contribution of Oranges

Despite being surpassed by red bell peppers in vitamin C concentration, oranges remain a valuable part of a healthy diet. They provide more than just one vitamin and contain other compounds that offer significant health advantages.

Dietary Fiber: A single medium orange provides about 3 grams of dietary fiber, which promotes healthy digestion, regulates blood sugar absorption, and can help lower cholesterol.
Folate: Oranges are a good source of folate, a B vitamin crucial for cell division and DNA synthesis, especially important for pregnant women.
Potassium: This citrus fruit contains a good amount of potassium, which helps regulate blood pressure.
Flavonoids: Oranges contain flavonoids like hesperidin and naringenin, which offer antioxidant and anti-inflammatory benefits that support blood vessel function.

Comparison: Red Bell Pepper vs. Orange

To put the nutritional differences in perspective, here is a comparison based on a standard serving size.


Nutrient	Raw Red Bell Pepper (1 cup chopped)	Raw Orange (1 medium)
Vitamin C	190 mg	70 mg
Calories	~24 kcal	~60 kcal
Fiber	~1.8 g	~3 g
Sugar	~3.9 g	~12 g
Vitamin A	Very High (rich in beta-carotene)	High (rich in beta-cryptoxanthin)
Antioxidants	Lycopene, Capsanthin	Flavonoids (Hesperidin)

Maximizing Your Vitamin C Intake from Both Sources

To get the most nutritional value from red bell peppers and oranges, consider these preparation tips.

For Bell Peppers:

Eat them raw: Eating red bell peppers raw is the best way to retain their maximum vitamin C content, as the nutrient is sensitive to heat. Add them to salads, slice them for dipping in hummus, or enjoy them as a crunchy snack.
Lightly roast or steam: If you prefer cooked bell peppers, opt for minimal heat exposure. Roasting lightly or steaming helps preserve more nutrients compared to boiling.
Pair with iron sources: Combine red bell peppers with plant-based iron sources like lentils or spinach to enhance iron absorption.

For Oranges:

Eat the whole fruit: Eating a whole orange provides the full dose of fiber, unlike juice, which can strip away this essential component and concentrate the sugar.
Add to salads: Orange segments add a zesty flavor and a boost of nutrients to salads, especially those with leafy greens.
Use the zest: The peel and zest contain valuable compounds. Use them to add flavor to marinades or dressings.

Conclusion: The True Winner is a Varied Diet

While red bell peppers demonstrably contain more vitamin C than oranges, the most important takeaway for a healthy diet is to focus on diversity. Both foods offer unique and valuable nutritional benefits beyond their vitamin C content, including fiber, antioxidants, and other vitamins and minerals. Instead of replacing one with the other, a smart nutrition diet incorporates a colorful range of fruits and vegetables, ensuring a comprehensive intake of essential vitamins and minerals. For example, combining red bell peppers in a salad with oranges for a dressing provides both high vitamin C content and a variety of other health-promoting compounds.

Visit the Academy of Nutrition and Dietetics for more information on nutrient-rich foods.

Frequently Asked Questions

Red bell peppers, which are fully ripened, contain the highest amount of vitamin C compared to green, yellow, or orange bell peppers.

Yes, vitamin C is heat-sensitive. Prolonged cooking methods like boiling can significantly reduce its content. To minimize loss, it is best to eat them raw or cook them lightly by steaming or quick stir-frying.

Yes, oranges are an excellent source of dietary fiber and folate. While red bell peppers contain fiber, a medium orange has more of it, which is beneficial for digestive health and blood sugar regulation.

While it's possible, a balanced diet incorporating a variety of fruits and vegetables is the best approach. This ensures you get a wide range of essential nutrients, not just vitamin C.

Whole oranges offer more dietary fiber than orange juice. While juice contains vitamin C, the process of juicing removes much of the beneficial fiber. Some store-bought juices also have added sugar.

The vitamin C from red bell peppers is equally effective at enhancing the absorption of non-heme iron from plant-based foods as the vitamin C from oranges.

It is best to include both in your diet. While red bell peppers have higher vitamin C, oranges offer different antioxidants and higher fiber content. Varying your intake of colorful fruits and vegetables is the most beneficial approach to overall health.