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.
