How Much Vitamin C Is in an Orange? Experts Explain This and More

Oranges are the poster child for immune system health—we can barely think about vitamin C without envisioning a crate of navel oranges on the countertop, ready to cure whatever's ailing. But if you've ever wondered how much of an orange's immune-boosting health halo is backed by science and how much was ingrained in you by your second-grade school nurse, you've come to the right place.

The short answer? Oranges aren't just good for your immune system—they're great. And they offer several other legitimate nutritional benefits, too. For one, they contain all the vitamin C you need daily. Vitamin C is an important nutrient that is not naturally produced in the body and thus needs to be consumed daily to meet the recommended levels. Here's why else you should snack on an orange today.

Frances Largeman-Roth, RDN is a New York Times best-selling author and renowned health expert.
Poonam Desai, MD, is an assistant professor of emergency medicine at Weill Cornell Medical School.

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Ilness Prevention

Oranges are a great source of dietary fiber, folate, and antioxidants—all of which promote overall health and wellness.

"Oranges are widely recognized as one of the top sources of vitamin C and offer 70-100 percent of the daily recommended value of vitamin C in one orange," says Frances Largeman-Roth, RDN. "But they provide so much more than just a single vitamin. The whole fruit boasts great benefits that have a positive effect on our well-being."

A single orange provides approximately 10 percent of the daily value of fiber and 9 percent of the daily value for folate. "The nutrients in an orange help support the immune system and offer a preventative approach to overall health," Largeman-Roth says.

Vitamin C Content

"One California Cara Cara orange offers 100 percent of the daily recommended value of vitamin C, and one California navel orange offers 90 percent of the daily recommended value of vitamin C," says Largeman-Roth.

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Anti-Aging Effects

Oranges boost the renewal of health from the inside out. "Folate promotes cell growth and healthy pregnancy, vitamin C aids the production of collagen, which helps wounds heal, strengthens skin, and helps your skin retain its youthful glow, while other antioxidants found in oranges protect against cell damage," Largeman-Roth explains.

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Improved Heart Health

In addition to preventing illnesses, oranges promote heart health. In one scientific analysis, researchers found that people who consumed diets rich in vitamin C, flavonoids, and carotenoids (which oranges have) had a lower risk of heart disease than people who did not.

Another study revealed that those who drank orange juice experienced a lower likelihood of heart disease risk factors, such as high blood sugar and elevated levels of LDL cholesterol, compared to their counterparts who did not partake.

While consuming whole, raw fruit is optimal for maximizing nutrient intake, orange juice also serves as an excellent source of daily vitamin C. Choose orange juice that is 100% juice with no added sugars for optimal health benefits. Additionally, make sure the juice has pulp, which contains more dietary fiber.

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Cleaner Home

Oranges are a highly versatile fruit that are a great addition to a healthy lifestyle and a healthy home. "Every part of the orange can be used for applications that go beyond culinary exploration to DIY skincare to natural cleaning," says Largeman-Roth.

Orange peels can even be used in various ways around the home, including as a natural cleanser. Simply add one orange peel to every cup of water, bring to a boil, and simmer for 15 minutes. Once cooled, add to a spray bottle.

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Healthier Diet

Because California oranges are available any time of year, it's easy to eat an orange a day. "Consuming the whole fruit is the best way to ensure you gain the maximum nutritional benefit," says physician Poonam Desai, MD, assistant professor of emergency medicine at Weill Cornell Medical School. "When speaking with patients, I recommend seeking nutrients like vitamin C from whole food sources, rather than supplements, especially with a vitamin C-rich fruit like oranges."

Numerous parts of citrus can be consumed, including the flesh, juice, zest, and peel, providing less food waste. Oranges make a great addition to sweet and savory dishes, beverages, cocktails, sauces, and more.

From squeezing the juice and grating zest into a smoothie, combining diced navels with red onion, cilantro, and jalapeños for a zesty salsa, or using segments for a vibrant fall salad, fresh oranges can be easily added to a wide array of recipes for added nutritional value.

Orange Buying Tips

Pick heavy fruit. When shopping for citrus, choose fruit that smells fresh and feels heavy for its size—the heavier the orange, the juicer it is.
Refrigerate oranges for a longer shelf life. Store citrus below 42 degrees to keep it fresher—up to three weeks—and ensure you get the most juice out of it. Bring citrus to room temperature before cooking with it.
Retain an orange's vitamin C content by eating it raw. Vitamin C is water-soluble, so to retain as much as possible, eat citrus fresh or avoid overcooking and use minimal amounts of water.

Frequently Asked Questions

Do oranges have the highest amount of vitamin C out of all fruits?

While oranges are a great source of vitamin C, there are some other fruits that match or exceed antioxidant levels. Kakadu plums, acerola cherries, guavas, and rosehips are among the fruits known for their high levels of vitamin C. Additionally, vegetables such as sweet yellow peppers and mustard spinach are also rich sources of this essential nutrient.
Can eating oranges cause acid reflux?

Oranges are known to be more acidic than many other fruits. While consuming oranges alone is unlikely to cause acid reflux symptoms, they can exacerbate acid reflux triggered by other factors such as fatty foods or lying down after a heavy meal.
Are oranges bad for teeth?

Oranges and other citrus fruits are beneficial for gum health due to their high levels of vitamin C. However, their high acidity content can erode tooth enamel, weakening your teeth. Therefore, it's essential to brush your teeth properly after consuming oranges to prevent enamel loss and maintain dental health.