Foods with More Vitamin C than an Orange

I’m starting a new type of blogpost, and it includes pieces of the wonderful, useful (and very random) tidbits of knowledge I got while interning at Martha Stewart. Most of this knowledge came as I researched and designed some of her books (coming out May 2013, and June 2013!!) So although I say that “Martha told me”…what I really mean is that I read it in a book or I heard it in a meeting or found it through my research while I was at Martha Stewart Omnimedia, haha.

I swear though, I’m a better, smarter person for interning there because I learned so much!

So here’s the first of the series:

When you’re sick, do you hear the suggestion to drink orange juice or eat an orange because of the vitamin C that it contains? Well, it turns out, you may be better off eating a red pepper. What? Really?


There are actually 9 easily accessible foods that have more or a comparable dose of vitamin C than an orange! One medium orange contains 60 mg of vitamin C and 62 calories. If you prefer it in liquid form, 3/4 cup of orange juice contains 61-93 mg of vitamin C and 79-84 calories.

Here are those 9 other foods: get ready to be amazed:

(Photos and the facts: source)

  1. Guava: Guava is rich in vitamin C — one half cup of the fruit contains 188 mg of vitamin C and 56 calories.
  2. Red Sweet Pepper: One half cup of raw red sweet pepper contains 142 mg of vitamin C and 20 calories. If you cook the veggie, a half cup offers 116 mg of vitamin C.
  3. Kiwi: Is rich in vitamin C. One medium kiwi contains 70 mg of the nutrient and 46 calories.
  4. Green Sweet Pepper: Green sweet peppers offer 60 mg of vitamin C per half cup, with only 15 calories. When cooked, the vegetable provides 51 mg of vitamin C.
  5. Grapefruit Juice: Grapefruit juice provides almost the same amount of vitamin C as green peppers: 3/4 cup has 50-70 mg vitamin C and 71-86 calories.
  6. Vegetable Juice Cocktail: Drinking your vegetables provides plenty of nutrients, including a vitamin C punch (and, if your veggie juice is tomato-based, a healthy dose of lycopene, a disease-fighting phytonutrient). You’ll get 50 mg of vitamin C and 34 calories in 3/4 cup of juice.
  7. Strawberries: Strawberries are full of fiber and antioxidants, including vitamin C. A half cup of strawberries contains 49 mg of the vitamin and 27 calories.
  8. Brussel Sprouts: This veggie may not be the most kid-friendly choice, but it is a true superfood — packed with both 48 mg of Vitamin C, 300 mg of Vitamin K and just 28 calories.
  9. Cantaloupe: One quarter of a medium cantaloupe has 47 mg of vitamin C and 51 calories.

So the next time you get sick, remember that you are probably better off eating a red pepper or a kiwi! 

(Crazy right?)