Citrus fruits like oranges and grapefruits are some of the most popular (and most well-known) sources of vitamin C. However, there are actually quite a few foods with more vitamin C than an orange that can help you meet the recommended daily intake of this important nutrient.
“Vitamin C is essential for supporting immune health. It plays a key role in supporting the production and function of white blood cells, which are vital for defending against harmful germs and infections,” says Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian nutritionist and women’s health expert. But the benefits of getting enough vitamin C go far beyond strengthening the immune system. “Vitamin C aids in collagen production, which is crucial for healthy skin, cartilage, and wound healing,” Manaker explains. “As a powerful antioxidant, it protects cells from damage caused by free radicals, contributing to overall cellular health. Additionally, it plays a role in brain function by supporting the production of neurotransmitters that influence mood and brain health.”
Meet the expert: Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian nutritionist and women’s health expert.
According to the National Institutes of Health (NIH), most adults need 75 to 90 milligrams (mg) of vitamin C per day. The average orange delivers 70 mg—or 78% of that daily intake. Read on to discover a variety of tasty foods that deliver even more.
Foods with more vitamin C than oranges
Strawberries
These ruby-hued berries pack 89.4 mg of vitamin C per cup, per the U.S. Department of Agriculture (USDA). They also boast a hefty dose of manganese, which can keep your blood sugar stable, as well as small amounts of calcium, magnesium, and potassium. “Strawberries are a source of anthocyanins, the antioxidants that give them their red color,” says Manaker. “These compounds may help support heart health by improving blood vessel function and reducing inflammation.”
Pineapples
Fresh, juicy pineapple tastes like a tropical vacation—and contains 96.7 mg of vitamin C in every cup, per the USDA. And unlike most other fruits, it is also an excellent source of bromelain, an enzyme that helps your body digest protein, per the NIH.
Kohlrabi
This underrated member of the brassica family boasts 83.7 mg of vitamin C per cup, per the USDA. It’s also loaded with potassium and B vitamins. And like many of its brassica brethren (broccoli, cabbage, etc.), it’s a great source of gut-healthy fiber.
Mangoes
One cup of sweet, succulent mango contains 60.1 mg of vitamin C, per the USDA. But if you want to do better than an orange, you’ll have to eat the whole fruit. The average mango contains 122 mg of vitamin C—well above your daily recommended intake.
Brussels sprouts
Brussels sprouts make the perfect side dish, whether roasted with bacon or chopped into a salad. And they’re a great source of vitamin C. With just one cup of Brussels sprouts, you can get 125.8 mg of vitamin C—plus some calcium, potassium, and filling fiber, per the USDA. “Additionally, Brussels sprouts contain glucoraphanin, a compound that converts to sulforaphane when chopped or chewed,” Manaker explains. “Sulforaphane may support liver health by enhancing its natural detoxification processes.”
Sungold kiwis
While your average green kiwi doesn’t contain more vitamin C than an orange, their sweet yellow cousins do, containing 136.3 mg per fruit. Blend it with strawberries to double your vitamin C intake, or serve it over yogurt to get some calcium and healthy fat.
Guava
Guava may not be on your everyday grocery list, but the tropical fruit deserves a spot in your rotation. A single guava packs 125 mg of vitamin C—nearly twice what you’ll get from an orange, per the USDA. It’s also rich in other nutrients, like potassium, folate, and vitamin A. “Guavas contain lycopene, a powerful antioxidant that may help protect cells from damage and support heart health,” Manaker adds.
Bell peppers
Bell peppers are one of the best sources of vitamin C around, but they’re not all created equal. While a green bell pepper contains 118.4 mg of vitamin C, a yellow bell pepper packs 165.4 mg, and a red bell pepper offers 168.9 mg. If getting more vitamin C is your goal, you might want to reach for an orange bell pepper, which packs a whopping 168.8 mg of the nutrient, per the USDA.
Papayas
Like its tropical cousins mango and pineapple, papaya is a heavy hitter in the vitamin C department. One small papaya packs 95.6 milligrams of the nutrient. And a large papaya offers even more—about 476 milligrams, per the USDA.
Mustard spinach
Spinach is a solid source of vitamin C, offering 26.5 mg in every 100-gram serving, per the USDA. But mustard spinach is an even better one. Despite its name, this Japanese leafy green is a completely different vegetable—and it packs 195 mg of vitamin C per cup, per the USDA. That’s more than double the recommended daily intake.
Broccoli
A cup of chopped, raw broccoli boasts about 81 mg of vitamin C, per the USDA. It also contains more vitamin K (92.8 micrograms)—important for bone health and proper blood clotting—than most people need in a day, per the NIH.
Tomato juice
A cup of vibrant-colored tomato juice contains 121 mg of vitamin C—along with 8.5% of the day’s potassium, per the USDA. “Tomato juice can be high in sodium, so opt for low-sodium versions if you’re watching your intake,” notes Manaker. At 24.9 mg of vitamin C, a large tomato doesn’t quite pack the same punch. But if you prefer eating tomatoes to drinking them, you can snack on a few to catch up.
Kale
This green leafy vegetable is a potent source of vitamin C, offering 93.4 mg in every 100-gram serving, per the USDA. Kale is also packed with vitamins B6 and A, and it offers 4.1 grams of gut-friendly fiber.
Cauliflower
Like many other members of the brassica family, cauliflower is loaded with vitamin C. One large head contains a whopping 563.6 mg of vitamin C, per the USDA. So even if you serve a much smaller portion of the veggie, you can expect plenty of vitamin C—plus other nutrients, like potassium and magnesium.
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