Vitamin C – Vegetables and Fruits that have more Vit. C than Oranges

4u2cmedia - Sources of Vitamin C

Oranges have a reputation for being high in Vitamin C, the bright and sweet citrus fruit delivers about 50mg of Vitamin C per 100g serving.

However, it is not the biggest player in the game of serving  Vitamin C. It contributes a good amount of vitamin C to your recommended daily allowance of vitamin C… but there are a host of other quite common fruits and vegetables that deliver your daily required amount of Vitamin C and in most cases more than the required amount of Vitamin C per 100g serving.

Vitamin C is important for skin, bone, cardiovascular health, it also has antioxidant and anti-inflammatory activities and some other functions that are very beneficial to our overall wellbeing.

The following are Vitamin C rich, not just vitamin C rich but richer in vitamin C content than oranges;

  • Papaya
  • Pineapples
  • Guavas
  • Cantaloupes
  • Bell peppers
  • Rose hips
  • Black currants
  • Brussel sprouts
  • Cabbage
  • kale
  • Broccoli
  • Strawberries
  • Kiwis
  • Red chillies
  • Snow peas
  • Kohlrabi

The exotic Kakadu plums have about 2907mg of Vitamin C.

Below are images of some of the fruits and veggies mentioned above:



  • The required daily amount of Vitamin C is 75mg for women and 90mg for men, 85mg for pregnant women and 120mg for lactating mothers.
  • Try as much as possible to eat your fruits and vegetables fresh.
  • Enjoy your juices and smoothies, but whole is better because that way you get the fiber as bonus, and you will consume less sugar than come with juices.
  • Lack of vitamin c can lead to scurvy.
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