How Much Vitamin C Does a Lemon Have Compared to an Orange?

January 3, 2026 •

3 min read

According to USDA data, 100 grams of lemon and 100 grams of orange contain nearly identical amounts of vitamin C, at approximately 53 mg. This surprising fact challenges the common perception that oranges are the far superior source, prompting a closer look at how much vitamin C does a lemon have compared to an orange.

Quick Summary

A comparison of lemon and orange vitamin C content reveals surprising parity per 100 grams, though oranges generally provide more per whole fruit due to size differences.

Key Points

Per-Weight Parity: Per 100 grams, lemons and oranges contain nearly identical amounts of vitamin C, approximately 53 mg.
Larger Total Content: A typical whole orange has more vitamin C than a single lemon due to its larger size and greater edible portion.
Nutrient Density: On a gram-for-gram basis, neither lemon nor orange is a clear winner, contrary to common belief.
Other Sources are Richer: Many other foods, like red bell peppers, guava, and kiwi, contain significantly more vitamin C than both lemons and oranges.
Daily Intake is Crucial: Since vitamin C is water-soluble, it is important to consume it daily, and both lemons and oranges are excellent choices.
Benefits are Abundant: Regular consumption of vitamin C supports immune function, skin health, and acts as a powerful antioxidant.

Comparing Vitamin C Content: The Nuances

For most people, the orange is the undisputed king of vitamin C. This reputation is built on the fact that a single, medium-sized orange typically provides a larger total dose of the nutrient than a single lemon. However, this simple comparison overlooks a key detail: the difference in size and how we consume these fruits. A proper nutritional comparison must be broken down by weight and serving size to fully understand the differences and similarities.

Vitamin C by Weight: Nearly Identical

When we compare the vitamin C content on a per-weight basis (i.e., per 100 grams), the difference between a lemon and an orange is surprisingly minimal. Several sources cite USDA data, indicating that 100 grams of lemon contains about 53 mg of vitamin C, while 100 grams of orange contains about 53.2 mg. This puts them on nearly equal footing, challenging the assumption that one is significantly better than the other when considering raw fruit flesh.

The 'Per Fruit' Perspective: Where Oranges Take the Lead

The reason for the public perception is clear when we look at total content per fruit. A medium-sized orange weighs considerably more than a single lemon. For instance, a medium orange (approx. 131 g) can provide up to 70 mg of vitamin C, while a single lemon (approx. 58 g) offers around 30.7 mg. This means consuming a whole orange provides a higher absolute dose simply because there is more fruit to eat.

Juice vs. Whole Fruit: A Different Story

The method of consumption further complicates the comparison. Many people consume lemon by squeezing a small amount of juice into water or other dishes, while orange juice is often consumed by the glass. Some studies suggest that raw lemon juice is actually richer in vitamin C compared to orange juice, and the concentration per milliliter can vary. However, processing can decrease vitamin C content in juice compared to whole fruit.

Beyond Lemons and Oranges: Other Sources of Vitamin C

While lemons and oranges are excellent sources, many other fruits and vegetables offer comparable or even higher levels of vitamin C. Incorporating a variety of these foods into your diet can ensure a diverse intake of vitamins and minerals. Here are a few examples:

Red Bell Peppers: A half-cup of chopped red bell pepper can contain up to 95 mg of vitamin C.
Guava: A single guava fruit provides an impressive 125.6 mg of vitamin C.
Kiwi: One medium kiwi can offer around 64 mg of the nutrient.
Strawberries: A half-cup of sliced strawberries contains about 44.7 mg of vitamin C.
Broccoli: One cup of raw broccoli delivers approximately 81.2 mg of vitamin C.

Comparison of Vitamin C Content (per 100g)


Food (per 100g)	Vitamin C Content (mg)	Relative Amount
Orange	~53.2	Baseline
Lemon	~53	Nearly identical
Red Bell Pepper	191 (per cup, higher density)	Significantly higher
Guava	242	Significantly higher
Kiwi	56 (per medium kiwi, higher density)	Higher per medium fruit
Broccoli (raw)	81.2 (per cup, higher density)	Higher

The Health Benefits of Vitamin C

Regardless of the source, vitamin C is a powerful antioxidant essential for several bodily functions. It helps protect cells from damaging free radicals and supports the immune system. As a water-soluble vitamin, it is not stored in the body, making daily intake crucial for overall health. Vitamin C is also vital for the production of collagen, a protein that supports skin, bones, and cartilage. Additionally, it plays a role in iron absorption, particularly non-heme iron from plant-based foods. Consuming citrus fruits is an excellent way to maintain a steady supply of this critical nutrient.

Conclusion

Ultimately, the question of which fruit has more vitamin C depends on the metric used. On a per-gram basis, lemons and oranges are almost perfectly matched, with around 53 mg per 100g. However, a typical whole orange provides a higher total amount of vitamin C simply because it is a larger fruit with more edible pulp than a typical lemon. For most people, a diet rich in a variety of fruits and vegetables is the best way to meet their daily vitamin C needs, regardless of whether they prefer the sweetness of an orange or the tartness of a lemon.

A note on authoritative sources

For more information on the role of vitamin C in health, consult the National Institutes of Health (NIH) Office of Dietary Supplements website: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Frequently Asked Questions

A whole orange typically contains more total vitamin C than a whole lemon because oranges are generally larger in size and have more edible fruit. For example, a medium orange may have 70-90 mg, while a typical lemon has 30-40 mg.

While fresh, raw lemon juice can be more concentrated in vitamin C per milliliter compared to orange juice, consuming a full glass of orange juice usually provides a higher overall quantity. However, whole fruits are generally better than juice due to the added fiber.

On a per-gram basis, the vitamin C content of lemons and oranges is very similar. USDA data indicates around 53 mg per 100 grams for both, so neither is a significantly better source by weight.

Yes, vitamin C is somewhat sensitive to heat. Cooking citrus fruits or heating their juice can cause a portion of the vitamin C to be destroyed. This is why fresh, minimally processed fruit is the best way to get this nutrient.

Yes, many fruits contain higher concentrations of vitamin C. Red bell peppers, guava, kiwi, and strawberries are all known to contain more vitamin C than a similarly sized orange or lemon.

Some research suggests that the zest or peel of both oranges and lemons contains more vitamin C than the fruit pulp itself. However, the pulp is the more commonly consumed part.

The recommended daily intake of vitamin C varies. For example, the NIH recommends 90 mg per day for adult men and 75 mg per day for adult women.