What Fruit Has a Lot of Vitamin C Like an Orange or Lemon?

January 6, 2026 •

4 min read

While oranges and lemons are famous for their high vitamin C content, with a single medium orange providing 83 mg, some less common fruits pack an even more powerful punch. This article explores what fruit has a lot of vitamin C, helping you discover potent alternatives for boosting your daily intake and immune health.

Quick Summary

This guide details fruits with vitamin C levels that rival or surpass oranges and lemons, including bell peppers, kiwi, and guava. It provides information on their nutritional benefits and offers a comparison to help you diversify your diet for better health.

Key Points

Beyond Citrus: Don't limit your vitamin C intake to just oranges and lemons; many other fruits and vegetables offer higher concentrations.
Unexpectedly Potent Fruits: Options like Kakadu plums, acerola cherries, guava, and kiwi contain significantly more vitamin C per serving.
Vegetables are Key: Don't overlook vegetables like bell peppers, broccoli, and Brussels sprouts, which are excellent sources of this vital nutrient.
Nutrient Retention: To maximize vitamin C, eat fruits raw and use quick cooking methods like steaming for vegetables.
Daily Intake Goal: Aim for at least 75-90 mg of vitamin C per day for adults, but incorporating superfoods can provide additional health benefits.

Surprising Vitamin C Superstars: Beyond the Citrus Family

Many people associate vitamin C exclusively with citrus fruits, but a wide variety of other options offer superior levels of this essential nutrient. Vitamin C, also known as ascorbic acid, is a powerful antioxidant that helps protect your cells from damage caused by free radicals. It is crucial for maintaining a healthy immune system, aiding collagen production for skin health, and improving iron absorption. Your body cannot produce vitamin C, so obtaining it through diet is vital. The Recommended Dietary Allowance (RDA) is 90 mg for adult men and 75 mg for adult women, but incorporating higher-potency foods can offer additional benefits.

The Unexpected Heavy-Hitters

Several fruits and vegetables stand out for their exceptional vitamin C content. Incorporating these into your diet can significantly boost your daily intake.

Kakadu Plums: Hailing from Australia, these are the single richest-known food source of vitamin C. Just one small plum can contain as much as 480 mg of vitamin C, over 5 times the daily recommended value. While not widely available, they are a testament to how potent non-citrus sources can be.
Acerola Cherries: These small, red cherries are another vitamin C powerhouse. A half-cup serving delivers an incredible 1,650 mg of vitamin C, providing more than 1,800% of the daily value.
Guava: This tropical fruit offers 125 mg of vitamin C in a single fruit, more than a typical orange. Guavas also provide fiber and antioxidants, supporting heart and digestive health.
Kiwis: One medium kiwi contains around 64 mg of vitamin C, making it a highly efficient source. Beyond its vitamin C content, kiwi fruit is also known for its fiber and potential anti-inflammatory properties.
Strawberries: A cup of sliced strawberries provides 97 mg of vitamin C, surpassing a medium orange. They are also rich in antioxidants and manganese.
Papaya: This sweet, orange fruit packs about 88 mg of vitamin C per cup. Papaya is also a great source of carotenoids and other antioxidants.

Vitamin C Beyond Fruits

It’s not just fruits that contain high levels of vitamin C. Some vegetables are excellent sources and can easily be integrated into meals.

Bell Peppers: The vitamin C content in bell peppers increases as they ripen. A large yellow bell pepper can provide a whopping 342 mg of vitamin C, more than twice the amount in a green pepper. Red bell peppers are also an impressive source, with 191 mg per cup.
Black Currants: These dark berries offer a tart flavor and a high concentration of vitamin C, with 102 mg in a half-cup serving.
Broccoli: A half-cup of cooked broccoli provides about 51 mg of vitamin C, along with fiber and other antioxidants. Steaming helps retain more of the vitamin C compared to boiling.
Brussels Sprouts: Another cruciferous vegetable, Brussels sprouts provide 48 mg of vitamin C per half-cup when cooked. They are also a good source of vitamins K and A.
Cantaloupe: A single cup of cantaloupe delivers 17 mg of vitamin C, along with vitamin A and other nutrients.

Comparison of Vitamin C Sources (per serving)


Food Source	Serving Size	Vitamin C Content	Notes
Acerola Cherry	½ cup	1,650 mg	Exceptionally high concentration
Kakadu Plum	1 small plum	350-480 mg	Richest known source
Sweet Yellow Pepper	1 large	342 mg	Excellent vegetable source
Guava	1 fruit	125 mg	More than an orange
Strawberries	1 cup, sliced	97 mg	Great in smoothies and salads
Orange	1 medium	83 mg	The well-known benchmark
Papaya	1 cup, cubed	88 mg	Good tropical fruit option
Kiwi	1 medium	64 mg	Small but mighty
Broccoli	½ cup, cooked	51 mg	Retains C best when steamed

Making the Most of Your Vitamin C Intake

To ensure you are getting the most out of your vitamin C sources, consider a few key things. Vitamin C is water-soluble and sensitive to heat, so eating raw fruits and vegetables is ideal for maximum nutritional benefit. If cooking, opt for methods like steaming that minimize nutrient loss. It is also important to consume vitamin C as part of a balanced diet that includes other antioxidants and nutrients, as these compounds often work synergistically in the body.

For more detailed information on nutrient guidelines, consult the National Institutes of Health Office of Dietary Supplements fact sheet on vitamin C.

Conclusion: Diversify for a Vitamin C-Rich Diet

While oranges and lemons are certainly beneficial, the world of vitamin C is vast and includes many potent, flavorful options. Fruits like guava, strawberries, and kiwi, alongside vegetables like bell peppers and broccoli, offer substantial amounts of this crucial nutrient. By expanding your palate to include these powerhouse foods, you can ensure a robust and consistent intake of vitamin C to support your immune system, skin health, and overall well-being. A varied diet of fresh fruits and vegetables is the best way to meet your daily requirements and discover delicious new ways to stay healthy.

Frequently Asked Questions

The Kakadu plum holds the record for the highest vitamin C concentration of any food, containing up to 2,907 mg per 100 grams. Acerola cherries are also exceptionally potent, with 1,650 mg in a half-cup serving.

Yes, especially yellow bell peppers. A large yellow bell pepper provides 342 mg of vitamin C, which is over three times the amount found in a medium orange.

While supplements can help fill gaps, it's generally best to obtain vitamin C from whole foods. Fruits and vegetables contain other beneficial nutrients like fiber, vitamins, and antioxidants that work synergistically for optimal health.

Yes, vitamin C is water-soluble and sensitive to heat. Cooking methods like boiling can cause a significant loss of vitamin C. For vegetables like broccoli, steaming for a short time helps retain more of the nutrient.

Incorporate a variety of fresh, raw fruits and vegetables daily. Add strawberries to your morning cereal, snack on a kiwi, or use chopped bell peppers in your salads and sandwiches to effortlessly increase your vitamin C intake.

Vitamin C is a crucial component for collagen synthesis, the protein that provides structure and elasticity to your skin. A sufficient intake can help maintain healthy, youthful-looking skin and aid in wound healing.

While lemons and limes contain good amounts of vitamin C (one lemon has 45 mg), they are not the most potent sources compared to fruits like guava, strawberries, or acerola cherries.