Red Bell Peppers or Oranges: Which Has More Vitamin C?

January 12, 2026 •

3 min read

While oranges are a well-known source of vitamin C, red bell peppers actually contain more of this vital nutrient. A single serving of red bell peppers provides almost three times the vitamin C found in a medium orange.

Quick Summary

Red bell peppers are a more concentrated source of vitamin C than oranges. Both are healthy, but red bell peppers offer a higher dose per serving, along with additional vitamins and antioxidants.

Key Points

Red Bell Peppers Win: Red bell peppers have significantly more vitamin C per serving than oranges, with some sources reporting nearly three times the amount.
Ripeness Matters: The vitamin C in bell peppers increases as they ripen, making red bell peppers more potent than their greener counterparts.
Both are Healthy: While red bell peppers are a more concentrated source, oranges offer a substantial amount of vitamin C and other nutrients like fiber.
Cooking Affects Levels: Eating vegetables raw is the best way to get the maximum vitamin C, as heat can degrade the nutrient.
Variety is Key: For overall health, include various vitamin-C-rich foods in your diet, not just focus on one source.

The Surprising Champion: Red Bell Peppers

Oranges are often considered the best source of vitamin C. However, red bell peppers are the clear winner when comparing nutritional value per serving. The vitamin C amount is often measured per 100 grams. The data shows that red bell peppers greatly exceed oranges in this area. This does not mean oranges are unhealthy, but that other sources are more potent.

Why Red Bell Peppers are Superior

Red bell peppers have a higher concentration of vitamin C for these reasons:

Ripeness: Vitamin C in bell peppers increases as they ripen. Since green bell peppers are unripe red ones, the red variety has peak nutritional value. The process allows for more vitamins and antioxidants.
Other Nutrients: Red bell peppers also have beneficial compounds. These include antioxidants like beta-carotene and lycopene, contributing to vision and fighting oxidative stress.
Versatility: Red bell peppers can be eaten raw, providing maximum vitamin C retention, or cooked in many dishes. Although cooking reduces the vitamin C content, the nutrients are still substantial.

The Case for Oranges

Oranges offer many health benefits. They are still a great source of vitamin C. They are known for their hydrating properties and high fiber content. Orange juice is an easy way to get a daily dose of vitamin C. Fresh, whole fruit is always preferable for fiber. Citrus fruits offer a unique flavor and are a staple in many healthy diets.

Comparison Table: Red Bell Pepper vs. Orange

Here is a breakdown of the nutritional content for a standard serving size of both foods.


Nutrient	Red Bell Pepper (1 cup, raw, sliced)	Orange (1 medium)
Vitamin C	190 mg	70 mg
Calories	46	60
Sugar	6.3 g	12 g
Fiber	3.1 g	3 g
Vitamin A	233.9 mcg	14 mcg

The Importance of Variety

The key is not to eliminate oranges from your diet. A balanced diet with various fruits and vegetables is best for overall health. Both foods offer unique nutrients that benefit the body. The goal should be to include both, along with other vitamin-rich foods like broccoli, kiwi, and strawberries, to maximize nutrient intake. The body needs many vitamins, and relying on a single food source can lead to deficiencies.

How to Maximize Your Vitamin C Intake

Consider these tips to get the most out of your vitamin C sources:

Eat Raw: Vitamin C is sensitive to heat, so eating raw fruits and vegetables helps retain the nutrient. Add chopped red bell peppers to salads or snack on them with hummus.
Store Properly: Exposure to light can also degrade vitamin C. Storing produce in a cool, dark place, and choosing orange juice sold in opaque cartons, can help maintain its nutritional value.
Combine with Iron: Vitamin C enhances the absorption of non-heme iron (from plants). Combining red bell peppers or oranges with iron-rich foods can boost iron absorption.

Conclusion

Red bell peppers win the contest of which food has more vitamin C. However, this fact should not overshadow the benefits that oranges provide. Both are valuable to a healthy diet. Consume a wide variety of vitamin-C-rich fruits and vegetables. Incorporating red bell peppers and oranges into your meals ensures a robust intake of this vital nutrient and supports your overall well-being. Consult health guidelines from reputable sources like the National Institutes of Health for a deeper understanding of dietary recommendations.

Frequently Asked Questions

A medium red bell pepper provides over twice the recommended daily amount of vitamin C, while a medium orange provides about 78% of the daily value.

Cooking can reduce the vitamin C, but light methods like steaming or microwaving minimize loss. Raw red bell peppers offer the highest vitamin C level.

Red bell peppers are the ripest, and thus have the highest vitamin C content. Yellow and orange peppers have slightly less, while green bell peppers have the least.

Excellent sources of vitamin C include broccoli, kiwi, strawberries, guava, and kale.

The body absorbs ascorbic acid from foods as well as the synthetic form in supplements. Whole foods provide other nutrients not found in supplements.

Yes, consuming vitamin C-rich foods with plant-based sources of iron (non-heme iron) can increase iron absorption.

Store red bell peppers in a cool, dark place and use them fresh, preferably raw, to retain vitamin C.