7 foods that have more vitamin C than an orange
Vitamin C is well-known for its antioxidant properties, protecting against oxidative stress and maintaining a healthy immune system. Indeed, it’s often recommended we eat foods high in this essential nutrient when we’re ill. Oranges in particular have gained a reputation as a rich source, containing 52mg of vitamin C per 100g, but they also may cause a rise in blood sugars as 1 medium orange contains around 13g of carbs.
Thankfully, there are plenty of other lower carb foods high in vitamin C, which can help you meet the recommendation of 40mg per day.
Here are some examples from highest to lowest in vitamin C:
Red Pepper
At only 4.3g of carbs, red peppers are a staple low carb vegetable. Did you know that one medium red pepper also contains 208mg of vitamin C? Adding a few slices to your salad is an easy way to meet the recommended intake.
Blackcurrants
Blackcurrants contain around 200mg of vitamin C per 100g and only 6.6g of carbs. Add a handful of blackcurrants onto some Greek yoghurt for a vitamin C packed low carb breakfast.
Fresh Parsley
Containing 190mg of vitamin C per 100g, adding a garnish of fresh parsley to your meals is a quick and easy way to add vitamin C to your diet. Try on poached eggs or baked chicken breast for a vitamin C packed low carb meal.
Kale
At only 1.4g per 100g, try frying kale in olive oil for an excellent low carb alternative to carb heavy crisps. Not only this, but you’ll be getting a good amount of vitamin C – kale contains around 110mg per 100g.
Broccoli
A popular vegetable to include with dinner and a great source of fibre, broccoli also contains only 3.1g of carbs and 79mg of vitamin C per 100g. Try it fried in olive oil with salt and minced garlic for a simple side dish.
Watercress
Watercress contains lots of essential nutrients, including 62mg of vitamin C. It’s also very low in carbs (0.4g per 100g) so would make for an excellent low carb lunch paired with some egg mayonnaise (a classic combination!).
Strawberries
Strawberries are one of our favourite low carb fruits, containing only 6.1g of carbs per 100g. Enjoy sliced with cream for a quick and easy dessert. Plus, it’s rich in vitamin C, containing 57mg per 100g.
