6 Vegetables That Pack More Vitamin C Than an Orange

When you think of vitamin C, chances are you picture a glass of orange juice. But the ubiquitous citrus fruit isn't the only—or even the best—way to get your daily dose. An orange has about 59 mg of vitamin C per cup; many vegetables actually pack as much, if not more, vitamin C per serving, along with additional antioxidants, fiber, and nutrients that support long-term health. From crisp bell peppers to leafy greens, nutritionists share their six favorite vegetables that go beyond citrus to give your body a powerful vitamin C boost. Learn just how much of a punch they pack and the best ways to eat them.

Why You Should Care About Vitamin C Outside of Cold Season

We tend to only hear about vitamin C in the winter, but it's an important nutrient year-round. “Vitamin C helps protect against oxidative stress, supports wound healing, and is crucial for collagen production and skin health,” explains dietitian Kat Garcia-Benson, RDN, CSSD, NBC-HWC. And Samantha Peebles, DCN, MS, RDN, CEDS, notes that it also enhances iron absorption from plant foods, making these vegetables especially valuable if you follow a vegetarian diet.

Brussels Sprouts

• Vitamin C per 1 cup: 143 mg
• Why it’s great: Delivers vitamin C plus fiber for digestive health and compounds that may help lower inflammation.
• How to eat: Roast with olive oil and balsamic vinegar, or steam and toss with lemon for extra vitamin C.

Red Bell Peppers

• Vitamin C per 1 cup chopped: 142 mg
• Why it’s great: More than double the vitamin C in an orange, plus beta-carotene and lycopene for eye and skin health.
• How to eat: Snack on raw slices with hummus, toss into a salad, or roast lightly to preserve nutrients.

Kale

• Vitamin C per 1 cup chopped: 93 mg
• Why it’s great: Often overlooked compared to spinach, kale provides vitamin C, B vitamins, and antioxidants that support bone and heart health.
• How to eat: Massage raw kale into salads, blend into smoothies, or bake into chips.

Broccoli

• Vitamin C per 1 cup chopped: 91 mg
• Why it’s great: A cruciferous vegetable rich in antioxidants, fiber, and vitamin K, with potential cancer-protective benefits.
• How to eat: Our experts say to steam broccoli for the best vitamin C retention, or toss lightly sautéed florets into pasta.
  

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Cauliflower

• Vitamin C per 1 cup chopped: 67 mg
• Why it’s great: Mild flavor makes it versatile, and it’s easy to sneak into rice, mash, or soups while boosting your vitamin C intake.
• How to eat: Steam, pulse into “rice,” or roast florets for a crispy side dish.

Spinach

• Vitamin C per 1 cup: 30 mg
• Why it’s great: Not as high as peppers or broccoli, but spinach combines vitamin C with iron and antioxidants—especially powerful when eaten together.
• How to eat: Toss fresh leaves into omelets, wraps, or smoothies for an easy boost.
  

How Cooking Impacts Vitamin C

Vitamin C is both heat-sensitive and water-soluble, meaning long boiling or roasting can reduce its levels. “Microwaving and steaming help preserve more nutrients compared to boiling,” Benson explains. Peebles agrees, recommending, “The less cooking, the better. Stick to fresh or minimal cooking when possible."

More Ways to Add Vitamin C-Rich Vegetables to Your Diet

Our nutrition experts shared these other easy ways to maximize your vitamin-C vegetable intake—and enjoyment:

• Snack smart: Pair raw bell pepper slices with hummus, or cut the pepper into larger "cups" and fill them with cottage cheese.
• Boost your smoothie: Add kale or spinach to smoothies. You can combine them with sweet fruits like bananas, mangoes, and berries to tone down any bitterness, and also incorporate citrus, such as lemon or lime, or fresh ginger to brighten the flavor.
• Upgrade sides: Steam broccoli or cauliflower instead of boiling. Try them with a squeeze of lemon juice, or a drizzle of yogurt sauce, or other dips.
• Mix and match: Combine vitamin-C-rich vegetables with iron sources (like beans or dark greens) to maximize absorption.