Which food contains more vitamin C than orange?

November 25, 2025 •

4 min read

While oranges are famously rich in Vitamin C, a single medium fruit contains roughly 70-90mg, a quantity easily surpassed by many other common fruits and vegetables. Which food contains more vitamin C than orange is a question with surprising answers, revealing that citrus is not the ultimate king of this essential nutrient.

Quick Summary

Despite its reputation, a medium orange is not the best source of vitamin C. Many common foods like bell peppers, kiwi, and guava contain significantly higher levels, supporting immunity, collagen production, and overall health.

Key Points

Bell Peppers: Red bell peppers can contain nearly three times more Vitamin C than an orange, and all varieties are a more potent source.
Guava: This tropical fruit is a top contender, with a single piece containing far more Vitamin C than a medium orange.
Kiwi: Small but powerful, a single medium kiwi fruit delivers more vitamin C than an equivalent weight of orange.
Strawberries: A cup of sliced strawberries provides more Vitamin C than an average orange, along with other beneficial antioxidants.
Kale: This leafy green superfood offers a higher concentration of Vitamin C per serving than a medium orange, along with significant amounts of Vitamin K.
Cooking Method Matters: To preserve vitamin C, it is best to consume these foods raw or lightly cooked, as the nutrient is heat-sensitive.
Diverse Sources are Key: The best approach is to eat a variety of fruits and vegetables to obtain a wide spectrum of nutrients, not just vitamin C.

Top Fruit Sources with More Vitamin C than Oranges

Many people associate vitamin C exclusively with oranges, but a wide variety of fruits offer a more potent dose. Incorporating these into your diet can provide a powerful immune and antioxidant boost.

Guava: The Tropical Powerhouse

Guava is often overlooked, but it is one of the most vitamin-C-dense fruits available. A single guava can contain over 228 mg of Vitamin C per 100g, which is more than four times the amount found in an orange of the same weight. This tropical fruit is also packed with fiber and potent antioxidants, including lycopene, which offers protective health benefits for the heart and skin. The rind, which is edible, holds much of this nutrient.

Kiwi: The Small but Mighty Fruit

Often called the Chinese gooseberry, kiwifruit delivers a significant vitamin C punch despite its small size. A single medium kiwi can provide a large portion of the daily recommended intake, with one medium green kiwi containing about 93mg of vitamin C per 100g. The gold variety of kiwi contains even more. In addition to its high vitamin C content, kiwi is a great source of Vitamin K, fiber, and potassium, aiding in digestion and overall health.

Papaya: A Sweet Surprise

This soft, tropical fruit is another fantastic source of vitamin C. A one-cup serving of papaya offers around 88mg of vitamin C, just slightly more than a medium orange. Papaya is known for its anti-inflammatory and antioxidant properties, and it also contains enzymes like papain that assist with digestion. Its high nutrient density makes it an excellent choice for improving skin health and supporting immune function.

Strawberries: Deliciously Potent

These popular berries are not just a sweet treat; they are a nutritional powerhouse. A cup of sliced strawberries contains nearly 98mg of Vitamin C, surpassing a single orange. Strawberries are also rich in manganese, folate, and powerful antioxidants, contributing to a diverse and beneficial nutrient profile.

Top Vegetable Sources for High Vitamin C

Vegetables are often an even richer source of vitamin C than many fruits, and many are staples in our daily cooking.

Bell Peppers: The Champion Vegetables

All bell peppers contain more vitamin C than oranges, but the content increases dramatically as they ripen. A single cup of chopped red bell pepper can contain up to 190mg of vitamin C, nearly three times that of an orange. Yellow and green bell peppers are also excellent sources, with a cup of chopped green pepper still providing more than a medium orange. Bell peppers are also a great source of Vitamin A, which supports eye health.

Broccoli and Cauliflower: Cruciferous Kings

These cruciferous vegetables are well-known for their health benefits, including a high vitamin C content. One cup of raw broccoli offers about 81mg of vitamin C, rivaling an orange. Cauliflower is another superb source; a large head can deliver a significant dose of vitamin C, along with fiber and other important nutrients. To maximize vitamin C retention, lightly steam or eat these vegetables raw, as cooking can reduce the nutrient's concentration.

Kale and Brussels Sprouts: Nutrient-Dense Options

Dark, leafy kale is a superstar superfood, providing around 93mg of Vitamin C per 100g when raw, a notable amount that surpasses an orange. It is also packed with vitamins K and A, as well as fiber. Similarly, Brussels sprouts contain a healthy dose of vitamin C, with a half-cup serving providing a significant amount.

Comparison of Vitamin C Content in Common Foods


Food Source	Vitamin C per 100g (mg)	Notes
Guava	228	Tropical fruit with exceptionally high content.
Yellow Bell Pepper	183	Content increases with ripeness.
Kiwi (Green)	93	More potent than a same-weight serving of orange.
Broccoli (Raw)	89	Excellent vegetable source; cook gently to retain nutrients.
Papaya	62	Offers digestive enzymes and antioxidants.
Strawberries	59	Rich in manganese and antioxidants.
Orange (Medium)	53	A good source, but not the highest.

Health Benefits of a High Vitamin C Diet

Beyond simply fighting off colds, vitamin C is a vital nutrient for overall health. Its powerful antioxidant properties protect cells from damage caused by free radicals, which are linked to chronic diseases like heart disease and arthritis. Vitamin C is also crucial for the body's production of collagen, a protein that supports healthy skin, bones, cartilage, and wound healing. Furthermore, it helps the body absorb iron from plant-based foods, supports immune function, and plays a role in repairing tissues throughout the body. For a comprehensive overview of the benefits, you can refer to authoritative sources like WebMD.

How to Maximize Vitamin C Intake

Incorporating a variety of vitamin-C-rich foods into your diet is the best way to meet your daily needs. Instead of relying solely on citrus, try these simple tips:

Eat Raw: Vitamin C is sensitive to heat, so eating fruits and vegetables raw, such as in salads with kale or with sliced bell peppers, can help you retain more of the nutrient.
Lightly Cook: If you must cook vegetables, use minimal water and a quick method like steaming or roasting to preserve the vitamin C content.
Add to Smoothies: Blend fruits like kiwis, strawberries, or papaya into your morning smoothie for a delicious and potent vitamin C boost.
Snack Smart: Replace standard snacks with bell pepper strips, strawberries, or kiwi slices to increase your daily intake effortlessly.
Juice Fresh: For a powerful and hydrating drink, make fresh juice from vitamin-C-rich ingredients rather than relying on processed, pre-packaged versions.

Conclusion: Beyond the Orange

While the orange holds a strong reputation, it is far from the best or only source of vitamin C. Bell peppers, guava, kiwi, and many other fruits and vegetables contain significantly higher amounts of this crucial nutrient. By diversifying your diet and looking beyond citrus, you can easily ensure you meet your daily vitamin C needs and reap the wide-ranging health benefits, from immune support and enhanced iron absorption to healthier skin and protection against cellular damage.

Frequently Asked Questions

While bell peppers and guava are widely available foods with very high vitamin C levels, the Kakadu plum, native to Australia, holds the record for the highest known concentration of vitamin C.

Yes, vitamin C is a water-soluble and heat-sensitive nutrient. Cooking methods involving high heat or large amounts of water, like boiling, can reduce the vitamin C content. To maximize retention, opt for raw consumption, steaming, or light roasting.

Yes, all varieties of bell peppers—red, yellow, orange, and green—contain more vitamin C than a medium orange. Red bell peppers have the highest concentration, with the amount increasing as the peppers ripen.

While oranges are popular, other citrus fruits also contain good levels of vitamin C. However, they are still typically lower than many other fruits and vegetables mentioned, with grapefruit containing about 70mg per ¾ cup.

Yes, it is possible to meet and exceed your daily vitamin C requirements by eating a variety of vegetables, especially those known for high levels, such as bell peppers, kale, and broccoli.

Eating the whole fruit is often better, as it provides not only the vitamin C but also dietary fiber and other nutrients that might be lost during juicing. Freshly juiced fruit retains more vitamin C than commercially processed juice.

A deficiency in vitamin C can lead to weakened immunity, slow wound healing, and impaired collagen formation. Prolonged severe deficiency can result in scurvy, a rare condition today.