These 10 Vitamin C Foods Are Even Better Than Oranges

July 22, 2024

Courtesy of Creme de la Crumb

When it comes to vitamin C foods, your go-to sources might be an orange or a glass of orange juice — and, yes, oranges are known for being high in this essential vitamin. But they may not actually the best source, and they’re certainly not the only one. Of course, there’s no reason to stop eating oranges, but why not expand your list of vitamin C foods and incorporate a wider selection of fruits and veggies in your routine?

Vitamin C is essential for several processes in the body, including building muscle and cartilage, healing, and protecting the body from serious illnesses such as heart disease and cancer thanks to its antioxidant power.

You asked: Which food is highest in vitamin C?

There are many foods that are good sources, and it’s a good idea to get a variety of foods in your daily diet, not only for balanced nutrition, but also for enjoyment. Here are 10 delicious, healthy foods with more vitamin C than an orange.

1. Kiwi

Greek yogurt with chocolate granola, kiwi fruit, pomegranate seeds and almonds in a bowl for healthy breakfast on white background. Top view

Just one kiwi contains more than 100% of your recommended daily value, according to Maggie Michalczyk, MS, RD. They’re refreshing on their own, paired with yogurt or cottage cheese, or blended into a smoothie. And don’t forget to eat the skin; that’s where all that great fiber is. (Did you know: Kiwi is technically a berry.)

Try it: 5 Ways to Use Kiwi

2. Guava

Jug of guava juice on rustic wooden table

“Guava contains nearly 2 times the amount of vitamin C of an orange,” says Michalczyk. “This tropical fruit also contains manganese and potassium,” which makes it great for balancing electrolytes post-workout and keeping you hydrated. Add it to a post-workout shake or toss some on top of a salad.

3. Pineapple

“Pineapples contain 131% of the RDI for vitamin C and also have an enzyme called bromelain, which helps to break down protein,” Michalczyk says. That means it also eases digestion, too. “Pineapple is another great fruit to include in smoothies or snack on,” she says. It’s also delicious in drinks, salsa, and grilled dishes.

4. Broccoli

You might know that this cruciferous veggie is high in protein, fiber, calcium, and iron — and it’s also rich in vitamin C. “A 1/2-cup serving of broccoli contains 70% of your daily value of vitamin C,” Michalczyk says. Our favorite way to eat broccoli? Roast it.

5. Kale

Homemade Healthy Kale Apple Salad with Cheese and Nuts

Yet another reason to keep eating those kale salads: The leafy green contains nearly 140% of your daily requirement of vitamin C, as well as vitamin K, fiber, and healthy antioxidants, which can protect your heart and bones.

Try it: 3 Ways to Make Kale Taste Delicious (and Not Like Dirt)

6. Papaya

“Papaya contains nearly 110% of the daily requirement of vitamin C,”Michalczyk says. “It also contains potassium, magnesium, and calcium, making it great for muscle repair and strengthening bones post-workout, as well as rebalancing electrolytes.” Add it to a smoothie, fruit salad, or your morning oatmeal.

7. Mango

“Mangoes contain upwards of 60% of your daily value for vitamin C, as well as other nutrients like folate, fiber, and copper,” Michalczyk says. Make a salsa or sorbet with it, create a glaze or dressing for fresh greens or chicken, or grill it and serve with yogurt, ricotta, or ice cream.

8. Strawberries

“A serving of 8 strawberries contains a full day’s worth of vitamin C,” Michalczyk says. They’re delicious for sweet and savory recipes: Add them to smoothies or salads, use them in a marinade and dressing, or pair them with cheese and balsamic vinegar.

Try it: 9 Seriously Delicious Sweet and Savory Strawberry Recipes

9. Bell Peppers

These colorful veggies are bursting with vitamin C. “They provide over 150% percent of your daily value for vitamin C, which is definitely one of the most among all vegetables,” Michalczyk says. She loves stuffing peppers with avocado, cottage cheese, beans, and diced chicken. Bell peppers are also key to delicious fajitas and stir-fries.

10. Brussels Sprouts

Brussels sprout salad with warm anchovy vinaigrette

“These mini cabbages contain 80% of the RDI for vitamin C and are an excellent source of vitamin K,” says Michalczyk. Roast or sauté them, and pair with your favorite ingredients, like garlic, almonds, or Parmesan. You can also shave them and make a raw salad or slaw, too.