Vitamin C is a water-soluble substance as well as a known antioxidant. This vitamin is critical for cell and tissue growth and repair. Oranges are a key source of this vital nutrient, with a vitamin C content of 53 mg per 100 g, or 70 mg per slice. Although oranges are an abundant source of vitamin C, other fruits provide just as much of it if not more.
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Fruits with More Vitamin C Based on Weight
The vitamin C content of an orange is measured in two ways: based on weight and based on serving size. An orange's vitamin C content based on weight is 53 mg per 100 g. Several domesticated fruits have a higher vitamin C content based on this type of measurement. These include barbados cherries (1,678 mg), black currants (155 to 215 mg, depending on variety), guavas (183 mg), yellow kiwis (120 to 180 mg, depending on variety), papayas (62 mg), strawberries (57 mg) and rosehip (1,150 to 2,500 mg, depending on species).
Fruits with More Vitamin C Based on Serving
Each orange slice contains 70 mg of vitamin C. Many fruits contain a higher amount of vitamin C per slice or serving. Guavas at 165 mg per slice have the most per serving, followed closely by yellow kiwis at 108 to 162 mg per slice. In some cases, certain varieties of rosehip also have more vitamin C per slice than do oranges, up to 75 mg.
You can find domesticated varieties of vitamin C-rich fruits at your local grocery store or farmer's market. Other fruits, which you won't find in the store, are also major sources of vitamin C. For example, the acerola, a fruit native to Mexico's Yucatan peninsula and found in the American Southwest, contains 1,677 mg of vitamin C per 100 g and up to 80 mg per slice. The camu camu, a bush native to the Amazon rainforest, contains 150 to 499 mg per 100 g (depending on variety) and 100 mg per slice.
Vitamin C Recommendations
Vitamin C's antioxidant properties is vital for fighting free radicals in the body. These free radicals can damage cells, leading to cancer in some cases. Vitamin C is also known for being essential for the immune system. The recommended daily intake for vitamin C for adult men is 90 mg a day. Women need slightly less: 75 mg a day; women who are pregnant or nursing should increase their vitamin C intake slightly. Toxicity is not a threat for individuals who consume high amounts of vitamin C, although ingesting more than 2,000 mg of the vitamin daily leads to diarrhea and upset stomach for some people.