Vitamin C is one of the most essential micronutrients for the human body, playing an important role in immunity, collagen synthesis, iron absorption and maintaining healthy cholesterol levels. Among familiar fruits, kiwi and oranges are often put on the scale for comparison because they are both rich sources of vitamin C.
According to an analysis by author Cory Martin, published on January 21, 2026 and medically examined by nutritionist Allison Herries, kiwi and oranges both have high nutritional value, but the vitamin C content of these two fruits has a notable difference.
Kiwi excels in vitamin C content
In terms of food weight, kiwi provides a higher amount of vitamin C than oranges. Specifically, an orange contains about 55.1mg of vitamin C per 100g, equivalent to about 70mg in an average orange. Meanwhile, green kiwi provides about 93.7mg of vitamin C per 100g, while yellow kiwi reaches 161.3mg per 100g.
Dr. Emily Foster, clinical nutritionist at the Center for Human Nutrition, University of California, USA, commented: "If compared by diet, oranges and kiwis both meet daily vitamin C needs well. However, in terms of nutritional density, kiwis, especially golden kiwis, are a very concentrated source of vitamin C.
Vitamin C is a vitamin that the body cannot synthesize itself and must be supplied entirely from food. Adult men need about 90mg per day, while women need about 75mg. This need increases in pregnant women, breastfeeding women and smokers.
Separate benefits of kiwi and orange for health
In addition to vitamin C, kiwi also contains many other valuable nutrients such as soluble and insoluble fiber, potassium, vitamin E and folic acid. This combination helps support digestion, improve constipation, increase iron absorption and support muscle recovery in people who exercise a lot. Some studies also show that eating kiwi regularly can improve sleep quality thanks to its natural melatonin content.
Meanwhile, oranges stand out for their convenience and rich antioxidant content, including flavonoids and carotenoids. An orange provides nearly 10 percent of daily fiber needs, while supplementing folic acid and magnesium. These compounds contribute to supporting blood pressure, reducing inflammation and reducing the risk of some cancers.
According to Dr. Michael Greger, a doctor and nutritionist at NutritionFacts.org (USA): "You should not ask whether kiwi or oranges are better, but you should see how they complement each other in a diet rich in fruits and vegetables.
Regarding the risk of vitamin C deficiency, experts say this condition is rare in developed countries but can still occur in poor eaters. Prolonged deficiency can lead to scurvy with manifestations such as gum bleeding, muscle weakness and weight loss.
In general, both kiwi and orange are ideal choices to supplement vitamin C. Diversifying fruit in your daily diet will help your body absorb enough nutrients and maintain long-term health.
It's a bit of a bit of a bit of a bit of a bit of a bit.
