Discover Which Fruit Has High Ascorbic Acid and Why It Matters

November 4, 2025 •

2 min read

While oranges are famously known for their vitamin C, the Kakadu plum, an Australian native, contains over 100 times more ascorbic acid, making it the richest known source. This guide reveals which fruit has high ascorbic acid and other potent sources.

Quick Summary

This guide outlines the fruits with the highest ascorbic acid content, including tropical powerhouses like Kakadu plums and guava, along with more common varieties like kiwi and strawberries. It covers the benefits of vitamin C and how to incorporate these fruits into your diet for maximum health.

Key Points

Top Source: The Kakadu plum contains the highest known concentration of ascorbic acid in any fruit, far surpassing common varieties.
Accessible Potency: Guava is a widely available fruit packed with vitamin C, offering more per fruit than an average orange.
Sensitive Nutrient: Ascorbic acid is vulnerable to heat and prolonged storage, so eating fruits fresh and raw helps preserve its content.
Antioxidant Power: Vitamin C functions as a powerful antioxidant, protecting your body's cells from damage caused by free radicals.
Collagen Production: It is a vital component for synthesizing collagen, a protein essential for the health of skin, bones, and cartilage.
Immune Function: Regular dietary intake of ascorbic acid is critical for supporting and maintaining a healthy immune system.

Understanding Ascorbic Acid (Vitamin C)

Ascorbic acid is the scientific name for Vitamin C, a water-soluble vitamin and a powerful antioxidant. Humans cannot produce it and must get it from their diet. Vitamin C is essential for immune function, wound healing, collagen production, and protecting cells from free radical damage. Consuming enough ascorbic acid is vital for overall health.

Top Fruits with High Ascorbic Acid

While oranges are a known source of vitamin C, many other fruits have higher amounts. The Kakadu plum is the richest source, containing significantly more than a typical orange.

Tropical and Exotic Fruits

Guava: A single guava can contain around 125 mg of vitamin C, more than an average orange. Some guavas may contain up to 228 mg per 100g.
Acerola Cherries: These small cherries are a concentrated source, offering up to 1650 mg per half-cup.
Rose Hips: These contain 426 mg of vitamin C per 100g.
Blackcurrants: These berries have 203 mg per cup.
Papaya: One cup provides 88 mg of vitamin C.

More Common Fruits

Kiwi: A medium green kiwi contains about 64 mg of vitamin C, while a Zespri SunGold kiwi can have 161.3 mg per 100g.
Strawberries: One cup of sliced strawberries contains 98 mg.
Oranges: A medium orange provides about 70 mg.

Comparison of Ascorbic Acid Content

Below is a table comparing the vitamin C content of various fruits per 100g.


Fruit (Per 100g)	Ascorbic Acid (mg)	Source
Kakadu Plum	~2900
Acerola Cherry	~1700 (per 1/2 cup)
Rose Hips	426
Guava	~228
Blackcurrants	~203
Kiwi (SunGold)	~161
Kiwi (Green)	~85
Strawberries	~59
Orange	~53

Maximizing Your Ascorbic Acid Intake

To get the most vitamin C, it's best to eat high-vitamin C fruits raw, as heat can destroy it.

Eat Raw: Enjoy fruits like kiwis, strawberries, and guavas fresh.
Add to Salads: Include fruits like strawberries or mango in salads.
Make Smoothies: Blend fruits like kiwi and strawberries into smoothies, perhaps with vitamin C-rich greens like kale.
Quick Snacks: Have berries, kiwis, or guava ready for snacking.
Limit Cooking: If cooking, steam or microwave to reduce nutrient loss.
Proper Storage: Store fruits in a cool, dark place or refrigerate to preserve vitamin C.

The Health Benefits of Consistent Intake

Regularly eating fruits high in ascorbic acid offers many health benefits. As an antioxidant, it fights oxidative stress linked to aging and chronic diseases. It helps absorb iron and is involved in neurotransmitter production. While not a cold cure, it may shorten duration and severity. A diverse diet with vitamin C-rich fruits is key to these benefits.

Conclusion

Beyond oranges, many fruits offer higher levels of ascorbic acid. Incorporating fruits like Kakadu plums, acerola cherries, guava, and kiwi into your diet is an effective way to boost vitamin C intake. Eating these fruits raw or with minimal processing helps maximize the health benefits, supporting everything from immune function to cellular protection.

For further reading on vitamin C, consult the National Institutes of Health: Vitamin C Fact Sheet for Health Professionals.

Frequently Asked Questions

Yes, ascorbic acid is the scientific and chemical name for vitamin C. The terms are used interchangeably when discussing this essential nutrient.

The Kakadu plum holds the record for the highest known concentration of ascorbic acid in any fruit. It contains significantly more vitamin C than oranges or other commonly cited sources.

Yes, vitamin C is a water-soluble and heat-sensitive nutrient. Cooking, especially boiling, can significantly reduce its content. Eating fruit raw or lightly steaming is best for retention.

Most people can meet their daily vitamin C requirements by eating a varied diet rich in fruits and vegetables. Supplements may be useful for individuals with very limited diets or specific absorption issues.

As an antioxidant, vitamin C helps to protect your body's cells from damage caused by free radicals. This protective action is linked to lowering the risk of various chronic diseases.

While orange juice is a good source of vitamin C, it is not the best. Many other fruits, including guava, kiwifruit, and acerola cherries, contain a higher concentration of ascorbic acid.

To increase your intake, try adding kiwi or strawberries to a morning smoothie, snacking on fresh guava, or incorporating chopped fruit into salads. Consuming these fruits fresh is ideal to preserve nutrient content.