Strawberries Pack More Vitamin C Than Oranges

When you think vitamin C, you probably think oranges. But here's a nutritional plot twist: strawberries contain significantly more vitamin C than their citrus rival. A cup of fresh strawberries delivers about 90-98 milligrams of vitamin C, while a medium orange only provides 68 milligrams. That's nearly 50% more immune-boosting power in those little red berries.

The numbers get even more interesting when you compare them gram for gram. Per 100 grams, strawberries pack 58.8 milligrams of vitamin C compared to oranges' 45 milligrams—that's 31% more vitamin C in the same amount of fruit. So not only do strawberries win in a typical serving, they're also more nutrient-dense by weight.

Why the Orange Got All the Credit

Oranges became synonymous with vitamin C largely due to marketing and historical context. During the age of exploration, sailors discovered citrus fruits could prevent scurvy—a devastating disease caused by vitamin C deficiency. This life-saving reputation stuck, and oranges became the poster child for the nutrient.

The orange juice industry also invested heavily in advertising throughout the 20th century, cementing the association in popular culture. Meanwhile, strawberries quietly contained more of the same vitamin the whole time.

The Daily Dose Reality

To put this in perspective, adults need about 75-90 milligrams of vitamin C daily (women and men, respectively). Just seven or eight strawberries give you more vitamin C than an entire orange. A full cup of strawberries provides over 100% of your daily requirement, delivering 177% of the daily value.

Here's the bonus: that cup of strawberries also has about 30% fewer calories than an orange—roughly 60 calories versus 86. You get more of the nutrient you're after while consuming less energy. That's a nutritional win-win.

Other Vitamin C Champions You're Ignoring

Strawberries aren't the only fruit stealing the orange's thunder. Several foods contain even more vitamin C:

• Red bell peppers – A half-cup contains 95mg, more than a whole orange
• Kiwi fruit – One medium kiwi has about 71mg
• Papaya – One cup delivers 87mg
• Pineapple – One cup provides 79mg
• Broccoli – A cooked cup contains 74mg

The humble guava is the true heavyweight champion, containing over 200 milligrams per fruit—nearly three times what you'd get from an orange.

Does It Actually Matter?

From a practical standpoint, both strawberries and oranges are excellent sources of vitamin C. You'll easily meet your daily needs with either one. The real takeaway isn't that you should abandon oranges—it's that you have more options than you realized.

Variety in your diet is valuable not just for vitamin C, but for the range of other nutrients, antioxidants, and phytochemicals each fruit offers. Strawberries bring anthocyanins (powerful antioxidants), while oranges provide flavonoids and folate. The best strategy? Eat both, along with other colorful fruits and vegetables. Your immune system will thank you regardless of which one you reach for.