What has more vitamin C, tangerine or an orange?

December 11, 2025 •

3 min read

According to the USDA, a medium orange contains about 70mg of vitamin C, a significantly higher amount than what is found in a medium tangerine. For anyone wondering what has more vitamin C, tangerine or an orange, the orange is the definitive winner per serving.

Quick Summary

Oranges provide substantially more vitamin C than tangerines per serving, though both are excellent, low-calorie additions to a healthy diet. This article explores the full nutritional profile of each citrus fruit.

Key Points

Orange has significantly more vitamin C: Per serving and per 100 grams, an orange offers more than double the vitamin C of a tangerine.
Tangerine is richer in vitamin A: This is a key nutritional advantage for the smaller fruit, which contains substantially more vitamin A than an orange.
Tangerines are easier to peel: With their thin, loose skin, tangerines are a more convenient and portable snack.
Both are excellent sources of nutrients: Both fruits are low in calories and high in antioxidants, fiber, folate, and potassium.
Choice depends on nutritional goals: If maximizing vitamin C is the priority, choose an orange; if you seek more vitamin A and a convenient snack, go for a tangerine.
Flavor profile differs: Tangerines are typically sweeter and less tart than oranges, which might appeal to different taste preferences.

A Citrus Clash: Unpacking the Vitamin C Content

The belief that all citrus fruits are created equal in their vitamin C content is a common misconception. While both oranges and tangerines are excellent sources of this essential nutrient, a detailed look at their nutritional profiles reveals a clear winner when comparing their vitamin C levels. A medium navel orange, for example, contains approximately 70-90mg of vitamin C, which can cover nearly 100% of an adult's recommended daily intake. A similar-sized tangerine, on the other hand, provides a smaller, yet still valuable, amount, typically in the range of 22-29mg. Per 100-gram serving, this difference is even more pronounced, with oranges offering more than double the vitamin C of tangerines. This difference is a crucial factor for anyone specifically targeting a high-dose vitamin C intake from their diet.

The Orange: A Vitamin C Powerhouse

Beyond its high vitamin C concentration, the orange offers a host of other health benefits.

Immune Support: The high vitamin C content helps stimulate the production of white blood cells, which are crucial for fighting off infections and illnesses.
Collagen Production: Vitamin C is a critical component for collagen synthesis, a protein vital for healthy skin, wound healing, and connective tissues.
Iron Absorption: The ascorbic acid in oranges significantly improves the body's ability to absorb iron from plant-based foods, helping to combat anemia.
Digestive Health: Oranges contain higher levels of dietary fiber compared to tangerines, which aids in digestion and promotes a healthy gut.

The Tangerine: Convenience and Vitamin A

While tangerines may have less vitamin C, they bring other nutritional advantages to the table, along with superior convenience.

Rich in Vitamin A: Tangerines contain significantly more vitamin A than oranges, with a single serving offering over three times the amount. This nutrient is essential for eye health, immune function, and cellular growth.
Easy to Peel: Known for their thin, loose skin or 'zipper-skin,' tangerines are exceptionally easy to peel, making them a perfect, hassle-free snack for children and adults alike.
Sweet Flavor: Many people prefer the sweeter, less tart flavor of tangerines, making them a delicious and appealing way to incorporate more fruit into your diet.
Source of Antioxidants: Like oranges, tangerines are packed with antioxidants that help protect the body's cells from damage caused by free radicals.

Tangerine vs. Orange: A Comparative Nutritional Breakdown

To help you decide which citrus fruit is right for you, here is a breakdown of their nutritional content per 100-gram serving.


Nutrient	Tangerine (per 100g)	Orange (per 100g)
Calories	~53 kcal	~47 kcal
Vitamin C	26-36 mg	50-56 mg
Vitamin A	~14% DV	~4% DV
Fiber	1.8 g	2.4 g
Sugar	11.5 g	9.4 g
Folate	4% DV	8% DV
Potassium	5% DV	5% DV

Note: DV refers to Daily Value. Nutritional content can vary slightly depending on the fruit's variety and ripeness.

Choosing the Right Citrus for Your Needs

Deciding between an orange and a tangerine depends on your specific nutritional goals and personal preferences. If your primary objective is to maximize your vitamin C intake per serving, the orange is the clear and superior choice. For individuals looking to boost their vitamin A, or who prefer a sweeter, more convenient snack that is easy to peel and eat on the go, the tangerine is an excellent option. Both are low in calories and fat while offering beneficial fiber and other essential nutrients, so incorporating either (or both) into your diet is a healthy decision.

Remember, a balanced diet is about variety. While oranges may win the vitamin C contest, the tangerine's unique profile of vitamins and minerals, combined with its convenience, makes it a valuable addition to your fruit intake. For comprehensive information on the daily requirements and benefits of vitamin C, refer to the National Institutes of Health website.

Conclusion: The Best Citrus Fruit is the One You Eat

Ultimately, the question of what has more vitamin C, tangerine or an orange, has a straightforward answer: the orange. However, this simple answer doesn't diminish the nutritional value of the tangerine. Both fruits are packed with antioxidants and other vital nutrients that support overall health, from immune function to digestion. Instead of viewing one as superior to the other, consider their complementary strengths. The orange provides a higher concentration of vitamin C and fiber, while the tangerine offers ease of consumption and a greater dose of vitamin A. The best approach is to enjoy both as part of a varied and colorful diet, ensuring you reap the benefits of all the vitamins and minerals they provide.

Frequently Asked Questions

Both oranges and tangerines are healthy choices. While oranges provide significantly more vitamin C per serving, tangerines offer more vitamin A. The 'healthier' option depends on your specific nutritional needs and preferences.

A medium orange typically contains around 70-90mg of vitamin C, which is nearly the full daily recommended intake for an average adult.

Yes, a tangerine is a good source of vitamin C, but it contains less than an orange. A medium tangerine provides a valuable amount, but not as much as a medium orange.

Tangerines are famously easier to peel than oranges due to their looser, thinner skin. They are often called 'zipper-skin' fruit for this reason.

Per 100 grams, tangerines have slightly more sugar than oranges, though the difference is minimal. Both contain natural sugars and are healthy in moderation.

Oranges generally have slightly more fiber than tangerines per serving. Both are good sources of soluble fiber, which is beneficial for digestion.

Yes, it is perfectly healthy to eat both oranges and tangerines as part of a varied diet. Combining them allows you to benefit from the different nutrients and flavor profiles they offer.