Vitamin C in Orange Juice: How Much & Best Sources
One cup of orange juice typically contains about 124 mg of vitamin C, making it an excellent source of this essential nutrient.
Orange juice is famous for its vitamin C content, but how much does it really contain? An 8-ounce (240 ml) glass of orange juice provides approximately 124 mg of vitamin C – that’s 165% of the Daily Value (DV) for women and 138% for men. But not all orange juices are created equal, and there are other surprising sources that pack even more vitamin C punch.
Vitamin C Content in Different Orange Juice Types
The vitamin C content can vary significantly depending on the type of orange juice:
| Orange Juice Type | Serving Size | Vitamin C (mg) | % Daily Value |
|---|---|---|---|
| Fresh-squeezed | 8 oz (240 ml) | 124 | 138-165% |
| 100% store-bought | 8 oz (240 ml) | 120 | 133-160% |
| From concentrate | 8 oz (240 ml) | 95 | 106-127% |
| “Juice drink” (10% juice) | 8 oz (240 ml) | 12 | 13-16% |
Processing and storage can affect vitamin C levels. Fresh-squeezed juice made with a quality juicer typically retains more nutrients than processed varieties.
Whole Orange vs. Orange Juice
While orange juice is vitamin C-rich, whole oranges offer additional benefits:
- More fiber (3g vs 0.5g per serving)
- Fewer calories (62 vs 112 per serving)
- Less sugar (12g vs 21g per serving)
Beyond Oranges: Top Vitamin C Sources
While orange juice is a great source, these foods contain even more vitamin C per serving:
1. Guava
One cup contains 377 mg (419-503% DV) – three times more than orange juice.
2. Red Bell Pepper
One medium pepper provides 152 mg (169-203% DV).
3. Kiwi
Two kiwis contain 128 mg (142-171% DV).
4. Strawberries
One cup offers 89 mg (99-119% DV).
5. Papaya
One cup provides 88 mg (98-117% DV).
6. Broccoli
One cup cooked has 102 mg (113-136% DV).
Maximizing Vitamin C Benefits
To get the most from your vitamin C sources:
Storage Tips
- Store fresh juice no more than 3 days
- Keep whole fruits refrigerated
- Use a cold press juicer to minimize oxidation
Consumption Tips
- Drink juice immediately after squeezing
- Pair with iron-rich foods to enhance absorption
- Avoid excessive heat when cooking vitamin C foods
According to NHS guidelines, adults need 40mg of vitamin C daily, though many health organizations recommend higher amounts for optimal health.
Special Considerations
While vitamin C is water-soluble and excess amounts are excreted, very high doses (over 1,000mg/day) may cause:
- Digestive discomfort
- Diarrhea
- Kidney stones in susceptible individuals
Research from PubMed suggests that whole fruit and fresh juice may provide additional benefits beyond isolated vitamin C supplements, likely due to synergistic effects with other plant compounds.
