What Fruit Has More Vitamin C Than Orange?

December 1, 2025 •

3 min read

While a medium orange provides a significant amount of vitamin C, a single guava fruit contains over 200mg of this vital nutrient per 100 grams, which is more than four times the amount found in an orange. This might surprise many who associate oranges as the ultimate source of Vitamin C, but a variety of other fruits pack an even more powerful punch.

Quick Summary

Beyond the common orange, several fruits, including guava, kiwi, and strawberries, offer significantly higher concentrations of vitamin C. Incorporating these tropical and everyday fruits into your diet can provide a powerful antioxidant boost for immunity, skin health, and overall wellness. These alternatives are rich in various nutrients and fiber.

Key Points

Guava is the Vitamin C powerhouse: A single guava contains more than four times the vitamin C of a medium orange, making it a highly concentrated source.
Kiwi surpasses oranges in Vitamin C: A serving of kiwi provides nearly twice the vitamin C as an orange, along with additional benefits like vitamin K and E.
Red bell peppers are a surprising leader: Though not a fruit in the culinary sense, red bell peppers are botanically fruits and contain almost three times the vitamin C of an orange per cup.
Strawberries are a versatile source: These popular berries deliver a higher amount of vitamin C than oranges, plus a potent mix of other antioxidants.
Variety is key for maximum benefits: Incorporating a diverse range of high-vitamin C fruits and vegetables, like papaya and cantaloupe, offers a wider spectrum of nutrients for optimal health.

Surprising fruits with higher vitamin C content

When it comes to vitamin C, oranges often steal the spotlight. However, many people are surprised to learn that numerous other fruits and vegetables contain significantly higher amounts of this essential nutrient. Incorporating these diverse foods into your diet is an excellent way to boost your antioxidant intake and support a healthy immune system.

The Vitamin C champion: Guava

At the top of the list for vitamin C content per 100g is the tropical guava. A single 100-gram serving can provide more than double the recommended daily value, surpassing a medium orange by a wide margin. Guavas are also rich in fiber, which aids digestion, and antioxidants like lycopene, which offers protective health benefits. Their sweet, fragrant flavor makes them a delicious addition to smoothies, salads, or enjoyed on their own.

Kiwi: The small but mighty contender

Another fruit that outshines the orange is the kiwi. This small, fuzzy fruit contains nearly twice as much vitamin C per 100 grams as an orange, along with vitamin K, vitamin E, and fiber. The Zespri SunGold kiwi variety contains even more vitamin C than its green counterpart, making it a supercharged nutritional choice.

Strawberries: A sweet source of C

These popular berries are not only a delicious treat but also a fantastic source of vitamin C. A cup of sliced strawberries provides more than the daily requirement, along with manganese, folate, and a powerful blend of antioxidants. Their versatility means they can be easily added to yogurt, oatmeal, and desserts or eaten fresh.

Papaya: A tropical nutrient powerhouse

Half of a medium papaya provides more than enough vitamin C to satisfy your daily needs. This fruit is also known for its anti-inflammatory and antioxidant properties, which can help support overall wellness. Papaya is a great addition to your diet for a sweet, tropical flavor and a significant health boost.

Cantaloupe: A refreshing alternative

Often overlooked, cantaloupe is a fantastic and hydrating source of vitamin C. A single cup of this refreshing melon can contribute significantly toward your daily vitamin C intake. It also provides a high dose of vitamin A, which supports eye health.

Understanding the nutritional facts

When choosing your vitamin C sources, it is helpful to look at the numbers. While a medium orange is a reliable source, the fruits listed below offer a higher concentration of the nutrient, meaning you can get more of what you need in a smaller portion size. This is particularly useful for those who want to maximize their nutrient intake with less effort.

A comparison of vitamin C content (per 100g serving)


Fruit	Vitamin C (mg)	Benefits beyond Vitamin C
Guava	~228	Rich in fiber, antioxidants, and lycopene; aids digestion and supports heart health.
Red Bell Pepper	~190	A potent antioxidant source, rich in Vitamin A; can support eye health.
Blackcurrants	~181	Contains antioxidants called anthocyanins that offer protective effects.
Kiwi	~93	Contains Vitamin K, E, and fiber; supports immune function and may reduce blood clots.
Strawberries	~98	A rich source of manganese and folate; packed with antioxidants.
Papaya	~88	Offers anti-inflammatory properties and beta-carotene for eye health.
Orange	~53	Good source of potassium and flavonoids; hydrating and supports heart health.

Maximizing your vitamin C intake

Incorporating a variety of these fruits, and even vegetables, can help you meet your nutritional needs. Bell peppers, particularly red and yellow ones, are also packed with more vitamin C than oranges. Adding them to salads, stir-fries, or enjoying them raw is an easy and delicious strategy. For a powerful and accessible source, look no further than fresh berries like strawberries or the readily available kiwi.

Conclusion

While oranges have long been celebrated for their vitamin C content, the nutritional landscape offers many other exciting and more potent alternatives. Guava, kiwi, strawberries, and papaya are all excellent choices that provide a greater concentration of vitamin C per serving. By diversifying your fruit intake, you can harness a broader range of vitamins, minerals, and antioxidants, ultimately benefiting your immune system and overall health. So, next time you're thinking about a vitamin C boost, consider reaching for one of these other fantastic fruits. To learn more about the nutritional benefits of fruits and vegetables, you can visit the USDA FoodData Central website.

Frequently Asked Questions

The Kakadu plum, an Australian superfood, has the highest known concentration of vitamin C in any food, containing up to 100 times more than an orange.

Guava is a significantly better source of vitamin C. A single 100-gram serving of guava provides over 200mg of vitamin C, which is more than four times what a medium orange offers.

Yes, many fruits and vegetables, including kiwis, strawberries, bell peppers, and papaya, contain more vitamin C than oranges and can easily help you meet your daily requirements.

One medium kiwi has nearly double the vitamin C of a medium orange, and certain varieties like Zespri SunGold contain even more.

Yes, red bell peppers are an excellent example, with a half-cup serving providing more vitamin C than an orange. Other vegetables like broccoli and kale also contain substantial amounts.

Yes, vitamin C is heat-sensitive and water-soluble, so cooking can reduce its content. To maximize intake, it is best to eat high-vitamin C fruits and vegetables raw or lightly cooked.

The recommended dietary allowance (RDA) is typically 75 mg for adult women and 90 mg for adult men. These needs can be easily met by consuming a variety of fruits and vegetables.