Which Has More Vitamin C, Oranges or Clementines?

January 12, 2026 •

4 min read

While both are beloved citrus fruits, an ounce-for-ounce comparison reveals oranges have slightly more vitamin C than clementines, though the difference is not highly significant. For total vitamin C intake, a medium orange is the winner simply due to its larger size.

Quick Summary

A medium orange contains more total vitamin C than a smaller clementine, but per ounce, their vitamin C content is very similar. Oranges also offer more fiber, while clementines are sweeter and easier to peel.

Key Points

Total Vitamin C: A medium orange has more total vitamin C (approx. 70mg) than a single clementine (approx. 36mg) simply because it is larger.
Per-Ounce Comparison: When comparing the same weight of fruit, the vitamin C content is very similar between oranges and clementines.
Fiber Content: Oranges are the clear winner for fiber, offering significantly more dietary fiber per fruit compared to clementines.
Convenience: Clementines are prized for their thin, easy-to-peel skin and seedless nature, making them a more convenient snack than oranges.
Overall Health: Both fruits are excellent sources of antioxidants and contribute significantly to your daily vitamin C needs, supporting immune function and collagen synthesis.
Taste Profile: Clementines are generally sweeter and less tart than navel oranges, appealing to those with a sweeter palate.
Dietary Choice: The best citrus fruit for you depends on whether you prioritize higher fiber content and total nutrients from a single fruit (orange) or convenience and sweetness (clementine).

The Citrus Showdown: Oranges vs. Clementines

When you think of vitamin C, your mind likely goes straight to the orange. However, the smaller, sweeter, and easy-to-peel clementine has also gained a reputation as a great source of this essential nutrient. This leads many to wonder: which has more vitamin C, oranges or clementines? A closer look at the nutritional data, comparing both per ounce and per fruit, provides the definitive answer and helps you decide which citrus fruit is the best choice for your dietary needs.

Both oranges and clementines are members of the citrus family, but they are different varieties. The common sweet orange is a hybrid of the mandarin and the pomelo. A clementine, on the other hand, is a specific type of mandarin orange, itself a hybrid of a sweet orange and a mandarin. This family tree is a significant factor in their nutritional profiles and physical characteristics, including size, sweetness, and peel texture.

Vitamin C Content Comparison: Oranges vs. Clementines

To settle the question of which has more vitamin C, we need to look at the data from reliable sources like the USDA. The key is to compare them not just per fruit, but also by weight, as the size difference is the most misleading factor.

According to the National Institutes of Health and USDA data, a medium-sized navel orange typically contains around 70 milligrams (mg) of vitamin C. In contrast, one raw clementine contains approximately 36.1 mg of vitamin C. This difference is primarily due to the orange's larger size. When you level the playing field and compare them by weight, say per ounce, the difference becomes almost negligible, with a navel orange containing slightly more. The small size of clementines means you would need to eat two of them to get a comparable total vitamin C intake to a single medium orange.

Here is a simple comparison table to break down the nutritional values:


Nutrient	Medium Orange (131g)	Single Clementine (74g)	Notes
Vitamin C	~70 mg	~36.1 mg	A medium orange has more total Vitamin C due to its size.
Fiber	~3g	~1.26g	Oranges contain more dietary fiber overall.
Calories	~62 kcal	~35 kcal	Clementines are lower in calories per fruit.
Sugar	~12g	~6.79g	Clementines contain less sugar per fruit.

Beyond Vitamin C: Other Nutritional Differences

While vitamin C is a key consideration, there are other nutritional factors that differentiate these two fruits:

Fiber: Oranges are known for their higher fiber content, especially if you consume some of the white, spongy pith, which contains beneficial nutrients. This is great for digestive health and helping you feel full.
Other Vitamins and Minerals: Oranges generally contain a wider range of certain minerals, including more calcium, manganese, and potassium. However, clementines can be slightly higher in other B-vitamins like B3 and B6.
Convenience and Taste: This is where clementines truly shine. Their smaller size, sweeter taste, and famously thin, easy-to-peel skin make them an incredibly convenient and popular snack, especially for children. Oranges, with their thicker skin and fibrous pith, require a bit more effort to prepare.

The Health Benefits of Vitamin C

Regardless of which fruit you choose, getting enough vitamin C is crucial for your overall health. This potent antioxidant plays a vital role in several bodily functions:

Immune System Support: Vitamin C boosts immune function by increasing the production of white blood cells that fight infection.
Collagen Synthesis: It is essential for the production of collagen, a protein that supports healthy skin, tendons, ligaments, and cartilage. This also aids in wound healing.
Antioxidant Properties: As an antioxidant, vitamin C helps protect cells from damage caused by free radicals, which can contribute to chronic diseases and aging.
Iron Absorption: It helps the body absorb non-heme iron from plant-based foods, which is particularly beneficial for vegetarians and vegans.

Making Your Choice

So, which fruit should you reach for? The best choice depends on your needs and preferences. If your primary goal is to maximize your total vitamin C and fiber intake with a single piece of fruit, a medium orange is the way to go. If you prioritize convenience, a sweeter taste, and an easy-to-manage snack, clementines are an excellent option. In reality, both are fantastic sources of vitamin C and other beneficial nutrients. The most important thing is to regularly incorporate citrus fruits and other vitamin C-rich foods into your diet, whether that's oranges, clementines, kiwis, or berries.

Ultimately, the small nutritional differences between oranges and clementines are outweighed by the overall health benefits they both offer. Choosing the one you enjoy most will ensure you are more likely to consume this vital nutrient consistently. For more in-depth information on vitamin C and its role in health, you can consult resources like the National Institutes of Health The National Institutes of Health (NIH) - Vitamin C Fact Sheet.

Conclusion

While oranges contain more total vitamin C per fruit due to their larger size, the difference in concentration per ounce is minimal. The true distinction lies in their other characteristics: oranges provide more fiber, while clementines offer unmatched convenience and sweetness. Both are healthy, low-calorie options packed with immune-boosting antioxidants. The key is to enjoy whichever one fits best into your daily routine to ensure a consistent intake of this essential vitamin.

Frequently Asked Questions

While nutritionally similar per ounce, a larger medium orange offers more fiber, calcium, and total vitamin C than a single clementine. Clementines can sometimes be slightly higher in specific B-vitamins like B3.

Yes, you can substitute, but be aware that oranges have thicker pith and can be more bitter. Some recipes, particularly baked goods like cake, might require you to increase the sugar to compensate.

Oranges are the superior source of dietary fiber, especially when you include some of the nutritious pith. A medium orange contains more than double the fiber of a single clementine.

Yes. While oranges are a great source, other fruits like kiwis, strawberries, and guavas contain even higher levels of vitamin C.

Vitamin C is a powerful antioxidant that supports immune function, promotes skin health through collagen synthesis, aids in wound healing, and enhances the absorption of non-heme iron.

"Cuties" and "Sweeties" are actually brand names for easy-to-peel, seedless mandarin varieties, which often include clementines. The term refers to the convenient packaging and easy-to-eat nature.

For adults, the recommended daily allowance (RDA) of vitamin C is 90 mg for men and 75 mg for women. People who smoke require an additional 35 mg daily.

While the white pith between the rind and the fruit does contain fiber and flavonoids, it is not necessary to consume it. The primary source of vitamin C is in the fruit's juicy flesh.