10 Foods With More Vitamin C Than an Orange

A single navel orange delivers about 83 milligrams of vitamin C, or 92% of your daily needs. But several other fruits and vegetables can easily match—or even beat—that amount.

1. Red Bell Peppers

One cup of red bell pepper provides 142% of the RDA for vitamin C at 128 mg. It is also rich in other essential nutrients, including potassium, folate, and vitamins A, B6, E, and K.

Red bell peppers are a great source of fiber. They are also low in calories. 

2. Guava 

Guava’s vitamin C content is impressive. One single guava contains around 125 mg of vitamin C, or 138% of the RDA.

Guava is rich in an antioxidant called lycopene, and the whole plant may help manage various conditions, including inflammation, high blood pressure, and diabetes. Lycopene is a carotenoid compound that gives red and pink fruits their color.

3. Mango

One mango provides 122 mg of vitamin C, about 135% of the RDA. Mangos are a low-calorie, low-fat treat. They also contain high amounts of vitamin A, vitamin B6, folate, potassium, magnesium, and fiber.  

Mangoes are also a rich source of beta-carotene, a vital nutrient essential for maintaining eye health. Yellow mangoes have more carotenoids, and redder mangoes offer more antioxidant and anti-inflammatory properties.

4. Strawberries 

One cup of strawberries yields around 119 mg of vitamin C, which exceeds the recommended RDA. Strawberries are also known for their high content of multiple antioxidants, including anthocyanins.

Anthocyanins are known for their anti-inflammatory and anticancer properties. They are active compounds in all types of berries.

5. Chili Peppers

Raw green and red chili peppers are rich sources of vitamin C. One cup of green chili peppers has 109 mg of vitamin C, or 121% of the RDA, while 1 cup of red chili peppers has 65 mg, or 72% of the RDA.

Chili pepper is also loaded with other nutrients, including magnesium, iron, calcium, and vitamins A, B, and E.

6. Papaya

One cup of papaya provides 88 mg of vitamin C or 98% of the RDA. This fruit is also known for its anti-inflammatory, antioxidant, anti-aging, and wound-healing properties.

Papaya is also a rich source of fiber and other nutrients, including calcium, potassium, magnesium, and copper, as well as vitamins A, B, E, and K.

7. Broccoli 

One cup of chopped broccoli provides 81.2 mg of vitamin C, helping you to meet 90% of the RDA. Broccoli has also been linked to numerous health benefits due to its antimicrobial properties and anti-inflammatory effects.

8. Pineapple 

One cup of pineapple contains about 87% of the RDA for vitamin C at 78.9 mg. Pineapple contains antioxidants like flavonoids and phenolic acids, which can produce long-lasting benefits for the body. Pineapple also contains the enzyme bromelain, which may help improve digestion. 

9. Kiwifruit

One cup of kiwifruit contains 74.7 mg of vitamin C, which is 83% of the RDA. Kiwi has been found to have various health benefits, including anti-inflammatory, anticancer, and antidiabetic properties.

10. Brussels Sprouts 

One-half cup of Brussels sprouts provides 48 mg of vitamin C, which can help you meet more than half of the RDA. Brussels sprouts are also rich in vitamin K, which is helpful for bone health and blood clotting. Their high fiber content can also support digestion and gut health.