10 Foods That Have More Vitamin C Than An Orange

When it comes to loading up on vitamin C, our first thought is to grab an orange or sip on a cup of orange juice. Although the fruit is loaded with the nutrient (about 70 mg for a medium orange), there a number of other fruits and vegetables that contain more of the much-needed vitamin. Knowing what foods are rich in vitamin C can help you vary your diet, so you don’t have to feel obligated to chow down on oranges more often than you want to.

So why eat a diet rich in vitamin C? The nutrient is responsible for growth and repair of tissues in all parts of your body, helping to improve your skin, heal wounds and fight cell damage.

If you want to include more vitamin C in your diet without eating citrus at every meal, try one of these 10 foods that have more vitamin C than an orange.

1. Chili Peppers

Turn up the heat! Just 1/2 cup of chopped chili peppers contains a whopping 107.8 mg of vitamin C. Add some spice to your dishes for more of the nutrient.

chili peppers photo
Photo by hepp

2. Strawberries

One cup of the sweet fruit contains 84.7 mg of the vitamin. And strawberries don’t have to be just dessert: add them to your salads for a sweet and savory twist.

strawberries photo
Photo by Muffet

3. Bell Peppers

No matter the color, bell peppers are a great choice when it comes to loading up on vitamin C. For example, one medium red bell pepper contains 152 mg, while one medium green one contains 95.7 mg.

bell peppers photo
Photo by *highlimitzz

4. Pineapple

Swap out your orange for some of this tropical fruit. One cup of pineapple contains 78.9 mg of vitamin C.

pineapple photo
Photo by yto

5. Kale

This leafy green kicks butt when it comes to its vitamin content. Just one cup of kale contains 80.4 mg of vitamin C, making a kale salad a great option for your health.

kale photo
Photo by B*2

6. Mango

Who needs an orange when you’ve got a mango? One whole fruit contains 122.3 mg of vitamin C.

mango photo
Photo by tomcensani

7. Broccoli

Mom wanted to serve you this vegetable for a reason. One serving of the cruciferous vegetable has 81.2 mg of vitamin C.

broccoli photo
Photo by Muffet

8. Kiwi

It may be a small fruit, but one serving of kiwi contains 137.2 mg of vitamin C.

kiwi photo
Photo by quinn.anya

9. Papaya

One cup of papaya alone has 88.3 mg of vitamin C. Bonus: The fruit is also rich in other antioxidants such as vitamin A.

papaya photo
Photo by Japanexperterna.se

10. Brussels Sprouts

They may not be your favorite vegetable, but one cup of brussels sprouts has 74.8 mg of vitamin C.

brussels sprouts photo
Photo by johnsu01

Photo by Kris Krug

Food, Health

Related posts

Woman carries tray of fast food
Nutritionists share what they order at 10 fast food restaurants
You can now buy Lunchables with fresh fruit instead of dessert
Parsley's health benefits will have you adding the herb to your diet
Fresh fruit and veggies are stored in Luxear glass containers.
6 kitchen gadgets that make eating healthy easier

About the Author
Carina Wolff
Carina is a health and wellness journalist based in Los Angeles. When she’s not writing, doing yoga, or exploring mountains and beaches, she spends her time cooking and creating recipes for her healthy food blog, Kale Me Maybe. Carina is also an ongoing writer for Bustle, Reader's Digest, FabFitFun, and more.

From our partners