When you think of vitamin C, your mind immediately goes to oranges, but these other delicious fruits and vegetables pack in way more of the healthy vitamin that can help keep you sniffle-free this cold and flu season.
9 Foods With More Vitamin C Than an Orange
Updated on Feb. 19, 2025
When we feel a cold coming on, many of us reach for the vitamin C to give our immune systems a boost. And while we could grab a supplement, why not get it straight from the source: oranges. An average medium-sized orange contains 70 mg of vitamin C, and it does plenty of good.
Vitamin C helps to:
- Protect your cells from damage
- More easily allow your body to absorb iron
- Heal wounds
- Fight free radicals
But did you know that there are foods that actually contain more vitamin C than an orange?
1. Strawberries
One cup of strawberries contains 97.60 mg of vitamin C. Have a snack of seven or eight strawberries and you’ll get more vitamin C than if you were to have one orange. Strawberries also pack a large dose of magnesium and folate, which help to stabilize your blood sugar and keep your heart healthy.
2. Broccoli
One cup of raw broccoli contains 81 mg of vitamin C, as noted by the Cleveland Clinic. That’s close to the recommended 90 mg per day. This cruciferous vegetable also contains a healthy dose of vitamin K, which promotes bone health and proper blood clotting.
3. Bell peppers
Red, green, and yellow bell peppers contain nearly triple the vitamin C of an orange, clocking in at 163 mg for a large green pepper, 210 mg for a large red pepper, and a staggering 341 mg for a yellow pepper. Peppers are also a great source of fiber and a very low-calorie snack
4. Kiwi
One serving of this little green gem (about two kiwis) boasts 128 mg of vitamin C. This superfruit is also rich in copper, potassium, and serotonin, the feel-good hormone that helps improve sleep quality.
5. Brussels sprouts
One cup of Brussels sprouts delivers a healthy 97 mg of vitamin C. These mini cabbages also are loaded with phytonutrients and fiber that help prevent cancer. If their bitter taste it too much for you, try roasting them to bring out their natural sweetness.
6. Kale
One cup of this dark leafy green yields 91 mg of vitamin C, not to mention seven times the recommended value of vitamin K. Kale also boasts high doses of minerals and fatty acids.
7. Pineapple
In addition to its 79 mg of vitamin C per cup, this juicy tropical fruit contains bromelain, which aids digestion and reduces bloating. Pineapple can also act as a natural anti-inflammatory, reducing swelling after a workout or injury.
8. Papaya
One cup of papaya contains 88.3 mg of vitamin C and is known to help strengthen bones, reduce inflammation, brighten skin, and clear your sinuses.
9. Cauliflower
Cauliflower is not only chock-full of fiber, but one head also contains 266.8 mg of vitamin C. Steam, mash, or roast this superfood for a healthy and delicious meal.
For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
Sources
- WebMD: "Oranges"
- Medical News Today: "Are strawberries good for you? Benefits, nutrition, and more"
- Cleveland Clinic Health Essentials: "5 Health Benefits of Broccoli"
- Health: "4 Health Benefits of Bell Peppers"
- Eat This Much: "Yellow peppers"
- Medical News Today: "What are the health benefits of kiwifruit?"
- VeryWellFit: "Brussels Sprouts Nutrition Facts and Health Benefits"
- Medical News Today: "What are the health benefits of kale?"
- VeryWellFit: "Pineapple Nutrition Facts and Health Benefits"
- U.S. Department of Agriculture: "Papayas, raw"
- University Hospitals: "Nutrition Facts: Cauliflower, raw, 1 head, medium"
Originally Published on Reader's Digest
