How much vitamin c is in a large orange

When you think of vitamin C, you inevitably think of oranges. But what if we told you that this fruit is pretty underwhelming in the C department compared to some other produce picks? While oranges clock in at a very respectable 70 milligrams of vitamin C per medium fruit, every single one of these refreshing fruits and veggies contains more per serving—which is good news for your taste buds and your body.

Combining foods that are high in vitamin C with food that contain non-heme iron (the iron found in plant-based foods) helps the absorption of iron, says Jessica Levinson, M.S., R.D.N., C.D.N., culinary nutrition expert in Westchester. For example, cooking spinach in tomato sauce or adding lemon juice to a bean salad.

There are loads of vitamin C benefits, which is why it’s so important to get enough of it in your diet. The nutrient helps protect cells from the damage caused by things like cigarette smoke, pollution, and UV light from the sun, according to the National Institutes of Health. It also supports wound healing and aids the absorption of iron from plant-based foods. Plus, vitamin c face serums are known to reduce dark spots and brighten skin!

These ruby-hued berries pack 85 milligrams of vitamin C per cup, along with a hefty dose of manganese, which can help keep blood sugar stable. Just be sure to buy an organic variety—the Environmental Working Group has repeatedly found conventional strawberries to be one of the most pesticide-loaded produce items.

Fresh, tropical, juicy pineapple contains 79 milligrams of vitamin C per cup. And unlike most other fruits, it also contains significant amounts of the enzyme bromelain, which may help aid protein digestion. Bring on the piña coladas—or blend up a delish pineapple-basil smoothie.

In the looks department, kohlrabi isn’t anything to write home about. But it’s what’s on the inside that counts, right? This alien-esque member of the Brassica family boasts 84 milligrams of vitamin C per cup. And like its Brassica brethren, it possesses cancer-fighting properties. Try using it in place of cabbage in slaws, spiralize it into veggie noodles, or simply cut it into chunks and sauté in olive oil.

Sweet, succulent mangoes contain 122 milligrams of vitamin C per fruit. They’re also a potent source of zeaxanthan, an antioxidant that helps keep your eyes healthy by filtering out harmful blue light rays that contribute to macular degeneration. Not sure peeling is worth the effort? Don’t sweat it—the frozen variety is just as healthy and makes an awesome addition to breakfast smoothies.

As if you needed another reason to love brussels sprouts. A cup of these bad boys contains 75 milligrams of vitamin C, along with cancer-fighting nutrients—just like kohlrabi. If it’s too hot to make your go-to roasted sprouts with bacon, try out this delicious no-cook Brussels Sprout and Prosciutto Slaw with Hazelnut Dressing.

Just two of these pint-sized superfruits pack 128 milligrams of vitamin C. Research also shows that kiwis help you fall asleep more quickly and improve sleep quality, likely due to their high levels of serotonin, a hormone that plays a role in initiating sleep onset. Try this recipe for kiwi granita for a fresh, and super healthy dessert!

This tasty tropical treat is a vitamin C powerhouse, serving up over 200 percent of the recommended daily intake in just one fruit, about 125.6 milligrams per fruit!

Never purchased guava before? A ripe fruit has a flowery fragrance and gives a bit when you touch it. As for its appearance, it should have a pale green to light yellow rind.

All bell peppers—green, yellow, red, and orange—contain more vitamin C than an orange, ranging from 95 milligrams in a green to a whopping 341 milligrams in a yellow. They’re also super low-cal, containing just 45 calories per cup, making them the perfect snack to quell a case of the munchies. Alternatively, eat your vitamin C on a chip with this roasted red pepper dip!

One medium peach packs an impressive 138 milligrams of vitamin C. Add the sweet summer fruit to your oatmeal or pancakes, use it to make a salsa for grilled chicken or fish, or bite right into one as a snack on-the-go.

Like its tropical cousins mango and pineapple, papaya is a heavy hitter in the vitamin C department—packing 95 milligrams per small fruit. It also contains the enzymes papain and chymopapain, which reduce inflammation. Try it out in this Papaya Pleasure smoothie, loaded with ingredients to give you glowing skin.

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Japanese Mustard Spinach

This farmer’s market find may not always be available, but whenever you see it be sure to pick up a bushel. A mere cup of this spicy green provides 195 milligrams of vitamin C, which is more than four times the recommended daily intake. Add mustard spinach to eggs and stir-fries or use it as a base for a salad.

A cup of chopped, raw broccoli florets has about 81 milligrams of vitamin C, along with more vitamin K—important for bone health and proper blood clotting—than you need in an entire day. Up your broccoli game by making this simple Broccoli Peanut Salad—perfect for summer cookouts.

A cup of this vibrant-colored juice has 170 milligrams of vitamin C, 21 percent of the day’s vitamin A, and 15 percent of the day’s potassium—all for just 41 calories. Not too shabby! Be sure to buy the low-sodium variety to keep bloat at bay.

(about 80.4 milligrams), this green leafy veggie is a potent source of vitamins B6 and A, a nutrient that maintains the health of our retinas and promotes normal development of teeth and bones. A superfood indeed, kale has countless other health benefits.

Cauliflower: This versatile veggie packs a powerful vitamin C punch, about 283.4 milligrams per serving (in only about 1 head of cauliflower!) In addition to vitamin C, cauliflower is fat free and cholesterol free and also is low in sodium content. Here’s a whole list of how you can use cauliflower for your next healthy meal.

Stephanie Eckelkamp Stephanie Eckelkamp is a freelance writer, health coach, and former associate editor for Prevention covering health, food, and nutrition.

Madeleine Haase Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university.

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