Fruit Nutrition
Guava, kiwi, strawberries, oranges and more ranked by vitamin C per serving, plus how much you need and how to keep vitamin C from breaking down.
By Claire Moreau, Registered Dietitian & Senior Food Researcher · Updated October 11, 2026 · 8 min read · Fact-checked
Oranges get most of the credit, but they are not the richest fruit source of vitamin C. Several everyday fruits match or beat them gram for gram. This guide ranks common fruits by vitamin C, explains what the vitamin actually does, and shows how to store and prepare fruit so you keep as much of it as possible.
Vitamin C (ascorbic acid) is needed to make collagen, the protein that holds together skin, blood vessels, tendons and gums. It also helps the body absorb non-heme iron from plant foods, and it acts as an antioxidant. Humans cannot make vitamin C, so it has to come from food every day.
Most adults need roughly 75–90 mg per day in the U.S. guidance, and around 40 mg in UK guidance. Smokers are advised to get more. A single serving of many fruits covers the whole day.
Approximate values per typical serving, based on standard food composition data:
Vitamin C content changes with variety, ripeness, growing conditions and storage time. Fruit that has spent weeks in transport or storage generally contains less than freshly picked fruit. The figures above are useful for comparison, not exact counts.
Vitamin C is sensitive to heat, air and light. A few simple habits help:
From whole fruit, it is very hard to overdo vitamin C — the body excretes what it does not need. High-dose supplements (above about 2,000 mg a day) can cause stomach upset and, in some people, raise the risk of kidney stones. Food sources are the simplest and safest route.
No. Guava, kiwi and strawberries provide more per serving, though oranges remain an excellent source.
Research suggests regular intake may slightly shorten colds for some people, but it does not reliably prevent them.
It contains plenty of vitamin C, but whole fruit is better because it keeps the fiber.
This article is for general information only and isn't a substitute for professional medical advice. See our disclaimer.
Seasonal Guides
Discover the best citrus varieties of the cold season, how to pick juicy fruit, how to store it, and easy ways to use every part.
Claire Moreau · September 28, 2026 · 9 min read
Fruit Nutrition
How juicing changes fiber, sugar, fullness and blood sugar response — and how to enjoy juice sensibly as part of a healthy diet.
Claire Moreau · October 11, 2026 · 8 min read