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Food MythBusters: Are Oranges High in Vitamin C?

13 January, 2021

Which fruit is highest in vitamin C? 

The Kakadu Plum, which is a native ingredient used by indigenous populations in Australia, is classed as a superfood containing up to 5300 mg of vitamin C in 100 grams. This gives it 100 times more vitamin C than oranges.

100 grams of Acerola contains around 1500mg of vitamin C: a small and little-known tropical fruit which comes from South America and the Caribbean.

100 grams of guava contains around 228mg of Vitamin C. 

100 grams of red chillies contains around 143mg of vitamin C

100 grams of kiwi contains around 85mg of vitamin C.

100 grams of papaya contains around 61mg of vitamin C. 

100 grams of pineapple contains around 79mg of vitamin C.

Other less exotic options include manganese-rich strawberries (with 85mg of vitamin C per 100 grams) and sharp, tangy redcurrants (with as much as 200mg per 100 grams).

Which vegetable is highest in vitamin C? 

100 grams of brussels sprouts contains around 81mg of vitamin C: broccoli and cabbage, in the same family, have similar levels. 

100 grams of kohlrabi contains around 62mg of vitamin C. 

100 grams of snow peas contains around 60mg of vitamin C.

Parsley and Thyme are also known to have high levels of vitamin C. 

They may not be as vitamin C-rich as red chillies, but bell peppers contain as much as 166mg per 100 grams, and that’s still plenty more than an orange. Check out this article for a comprehensive list of the vitamin C content of various fruit and vegetables.


Photo by Cyrus Crossan on Unsplash

Oranges are high in vitamin C: myth or reality?

It's a myth in all respects. Eating oranges is healthy because they are an excellent fruit, but if our goal is to supplement our vitamin C intake, we should choose other foods with a higher concentration of the vitamin like kiwis, red chillies, and the all-time vitamin C king: the kakadu plum.

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