5 Foods With More Vitamin C Than an Orange

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For decades, oranges have been the universal symbol of vitamin C — the go-to fruit for boosting immunity, protecting against colds, and supporting overall health. While oranges do contain a good amount of vitamin C, they’re far from the richest source. Many fruits and vegetables actually offer higher concentrations of this essential nutrient.

Vitamin C is vital for:

Strengthening the immune system

Supporting collagen production

Improving iron absorption

Fighting inflammation

Protecting cells from oxidative stress

If you want a stronger immune system and healthier skin, it’s time to look beyond oranges.

Here are five powerful foods that contain even more vitamin C.

1. Red Bell Peppers — One of the Highest Natural Sources

Red bell peppers are surprisingly rich in vitamin C — even more than citrus fruits.

Vitamin C content:

1 red bell pepper = 190 mg of vitamin C

(That"s more than twice the amount found in an orange.)

Why red bell peppers are so nutritious:

Rich in antioxidants like beta-carotene

Excellent for skin health

Boost collagen production

Support healthy vision

Strengthen the immune system

Best ways to eat them:

Raw in salads

Sliced with hummus

Roasted

Stuffed and baked

Added to stir-fries

Red bell peppers are a vitamin C powerhouse — and incredibly versatile.

2. Kiwi — A Small Fruit With Big Nutritional Power

Kiwi may be small, but it packs an impressive amount of vitamin C — even more than oranges.

Vitamin C content:

1 medium kiwi = ~70 mg

(Eating two kiwis gives you more vitamin C than a whole orange.)

Why kiwi is exceptional:

Supports digestion (rich in fiber)

Improves sleep quality due to serotonin content

Helps reduce inflammation

Great for heart health

Rich in potassium, vitamin K, and antioxidants

Best ways to enjoy kiwi:

With yogurt

In fruit salads

As a smoothie ingredient

On its own

It’s sweet, tangy, refreshing — and nutrient-packed.

3. Strawberries — Delicious, Sweet, and Rich in Vitamin C

Strawberries are more than just a dessert fruit — they’re a major source of antioxidants and nutrients.

Vitamin C content:

1 cup of strawberries = 85 mg of vitamin C

(More than the average orange!)

Why strawberries are so beneficial:

Improve heart health

Lower inflammation

Reduce oxidative stress

Support healthy skin

Help regulate blood sugar

Ways to eat strawberries:

Fresh as a snack

With oatmeal

In smoothies

As a topping for pancakes

Dipped in dark chocolate (a guilt-free treat!)

Strawberries offer a sweet way to boost your immune system.

4. Pineapple — A Tropical Fruit Packed With Vitamin C

Pineapple is refreshing, hydrating, and packed with nutrients — especially vitamin C.

Vitamin C content:

1 cup of pineapple = ~80 mg of vitamin C

(Another fruit that beats oranges!)

Why pineapple is a superfood:

Contains bromelain, an enzyme that aids digestion

Reduces inflammation

Supports immune health

Improves absorption of nutrients

Helps with post-exercise recovery

Best ways to eat pineapple:

Fresh slices

Fresh juice

Grilled as a dessert

In smoothies

Add to salads

Pineapple delivers tropical flavor with powerful health benefits.

5. Papaya — A Gentle, Easy-to-Digest Vitamin C Giant

Papaya is often underestimated, yet it’s one of the richest fruits in vitamin C.

Vitamin C content:

1 cup of papaya = ~88 mg of vitamin C

(Surpassing oranges by a large margin.)

Why papaya is a top immune-boosting fruit:

Contain digestive enzymes (papain)

Reduce inflammation

Support skin health

Help improve digestion

High in vitamins A, E, and folate

How to enjoy papaya:

Fresh slices

Blended with milk or yogurt

In tropical fruit salads

With lime juice for extra flavor

Papaya is gentle on the stomach — perfect for people with digestive issues.

🌟 Bonus: Other Foods Rich in Vitamin C

If you want even more options:

Broccoli

Brussels sprouts

Mango

Acerola cherries (one of the highest sources)

Guava

Kale

Cantaloupe

There are plenty of ways to boost vitamin C naturally — without drinking orange juice every day.