Oranges are widely recognized as a primary source of vitamin C. But just how much of this essential nutrient do they contain? According to the USDA, a medium-sized navel orange boasts approximately 70 milligrams of vitamin C. This amount nearly fulfills the recommended daily intake, which, as the National Institutes of Health suggests, is 75 mg for women and 90 mg for men.
Vitamin C plays a crucial role in maintaining overall health. It is essential for collagen synthesis, bolstering the immune system, neutralizing free radicals, and enhancing iron absorption, particularly for vegetarians and vegans looking to boost their iron levels. While most individuals obtain sufficient vitamin C from their daily diet, exploring alternative sources of this vital nutrient can further enhance one’s well-being.
Beyond Oranges: Foods Richer in Vitamin C
While oranges are a fantastic source of vitamin C, several other foods offer even higher concentrations. Here are six alternatives that can help you meet your daily vitamin C requirements:
Broccoli
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Many associate vitamin C primarily with citrus fruits, it’s surprising that certain vegetables contain even more. One cup of chopped broccoli provides 81 mg of vitamin C, according to the USDA. Enjoy it sautéed with peanut sauce or in a cheesy casserole for a vitamin C boost.
Kiwi
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Kiwi, often overlooked, is another vitamin C powerhouse. A serving of two kiwis delivers 137 mg of vitamin C, per the USDA. Golden kiwis offer nearly the same amount in just one fruit.
Bell Peppers
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Bell peppers, regardless of color, are packed with vitamin C. A 4-ounce serving of raw green bell pepper has 80 mg, while yellow bell pepper has 184 mg, red bell pepper has 142 mg, and orange bell pepper provides 158 mg, according to the USDA.
Guava
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This lesser-known fruit is highly nutritious. Guava provides 125 mg of vitamin C per fruit, according to the USDA. The rind is particularly rich in vitamin C.
Pineapple
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A cup of fresh cubed pineapple offers 79 mg of vitamin C, according to the USDA. Note that canned pineapple contains significantly less vitamin C than its fresh counterpart.
Papaya
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Papaya is a tropical fruit with a texture similar to mango. One cup of cubed papaya contains 88 mg of vitamin C, according to the USDA. Papaya offers health benefits, including immune system support, inflammation reduction, and improved digestion, according to a 2025 review published in Viruses.
Conclusion: Diversify Your Vitamin C Intake
While oranges are a reliable source of vitamin C, numerous other fruits and vegetables provide even greater amounts of this essential nutrient. Incorporating broccoli, kiwi, bell peppers, guava, pineapple, and papaya into your diet can effectively support your vitamin C needs, strengthen your immune system, and promote healthy skin. Diversifying your food choices ensures a well-rounded intake of vitamins and minerals for optimal health.
