Exploring Which Fruit of the Rose Plant is Rich in Vitamin C?

October 24, 2025 •

4 min read

According to nutritional data, rose hips contain significantly more vitamin C than oranges, making them one of the richest plant-based sources. The fruit of the rose plant is famously rich in vitamin C, with varieties like the dog rose (Rosa canina) being particularly potent.

Quick Summary

The rose hip, the fruit of the rose plant, is an exceptionally potent source of vitamin C and antioxidants. It can be consumed in various forms like teas, jams, and supplements, offering substantial benefits for immunity, skin health, and joint function.

Key Points

Rose Hips are the Fruit: The rose hip is the fruit of the rose plant and is extremely high in vitamin C.
Significantly Higher Vitamin C than Oranges: Rose hips contain many times more vitamin C per gram than a typical orange, making them a potent source.
Rich in Antioxidants and Anti-Inflammatory Compounds: In addition to vitamin C, rose hips contain flavonoids, carotenoids, and galactolipids that combat oxidative stress and inflammation, benefiting joint health.
Supports Immune System and Skin Health: The high vitamin C content strengthens the immune system, while topical oil supports skin hydration and repair.
Versatile Culinary Ingredient: Rose hips can be used to make tea, jams, syrups, and powder, but the irritating internal hairs must be removed before consumption.
Processing Affects Potency: The vitamin C in rose hips is sensitive to heat and light, so consuming them fresh or in low-heat preparations is best for maximum nutrient retention.

The search for potent, natural sources of vitamins often leads to unexpected places. While citrus fruits like oranges are commonly associated with vitamin C, the small, reddish-orange fruit of the rose plant—the rose hip—stands out as a far more concentrated source. These nutrient-dense fruits have been utilized for centuries in traditional remedies and as a valuable dietary supplement, particularly in times when citrus was scarce, like during World War II. Modern research continues to uncover the extensive health benefits offered by this floral superfood, making it a valuable addition to a balanced diet.

The Nutritional Profile of Rose Hips

Beyond its reputation for being packed with vitamin C, the rose hip is a nutritional powerhouse containing a wide array of vitamins, minerals, and antioxidants. The concentration of these nutrients, especially vitamin C, can vary based on factors like species, growing conditions, and processing methods.

Vitamin C: Rose hips are an exceptional source of vitamin C, containing anywhere from 20 to 60 times more than an orange, depending on the variety and preparation. This essential vitamin is crucial for immune function, collagen synthesis, and antioxidant protection.
Antioxidants: The vibrant red-orange color of rose hips comes from carotenoids, such as lycopene and beta-carotene, which promote healthy skin and eyes. They are also rich in flavonoids, polyphenols, and catechins that combat oxidative stress and reduce inflammation.
Vitamins and Minerals: Rose hips provide other important nutrients, including vitamins A, E, and K, as well as minerals like manganese, potassium, and calcium.
Fiber: The fruit is also an excellent source of dietary fiber, which aids digestion and can support heart health.

Health Benefits Beyond Vitamin C

The synergistic combination of nutrients in rose hips offers a range of health benefits that extend beyond simple vitamin C supplementation.

Immune System Support: The high vitamin C content is well-known for bolstering the immune system, helping the body fight off infections like colds and flu.
Anti-Inflammatory Properties: Rose hips contain specific galactolipids that possess anti-inflammatory effects. Studies have shown that supplementing with rose hip powder can help relieve pain and stiffness associated with osteoarthritis.
Skin Health: Rose hip oil, cold-pressed from the seeds, is rich in essential fatty acids and antioxidants. Applied topically, it can hydrate the skin, reduce inflammation, and improve the appearance of scars and fine lines.
Heart Health: The antioxidants found in rose hips can support cardiovascular health by helping to lower cholesterol and blood pressure levels.

Ways to Incorporate Rose Hips into Your Diet

Rose hips are versatile and can be prepared in many ways, but it is important to handle them correctly to avoid the tiny, irritating hairs inside.

Tea: One of the most popular uses is making tea from dried rose hips. Steeping dried hips in boiling water creates a tart, vitamin-rich beverage.
Jams and Syrups: Rose hip jams and syrups are a traditional way to preserve the fruits. The cooking process can destroy some vitamin C, but it's a delicious way to enjoy their flavor.
Powder: Dried rose hips can be ground into a powder and added to smoothies, yogurt, or cereals for a daily nutrient boost.
Oil: Cold-pressed rose hip oil is widely used in skincare products for its moisturizing and restorative properties.

Maximizing Vitamin C Intake

To get the most vitamin C from rose hips, consider the following:

Fresh is Best: Vitamin C is sensitive to heat, light, and prolonged storage. Using fresh rose hips or products processed at low temperatures will maximize vitamin C retention.
Avoid High Heat: When preparing rose hip tea, avoid boiling the hips vigorously for extended periods. A gentle simmer or cold infusion will preserve more of the vitamin C.
Proper Storage: Store dried rose hips in an airtight container in a cool, dark place to protect them from light and moisture, which can degrade the nutrients.

Rose Hips vs. Other Vitamin C Sources

For comparison, here is a table showing the approximate vitamin C content of rose hips and other popular sources, per 100 grams. Note that these values can vary by species, freshness, and preparation method.


Food Source	Approximate Vitamin C (mg per 100g)	% Daily Value (DV)	Additional Nutrients	Notes
*Rose Hips (Rosa canina)*	426	473%	Vitamins A, E, K; Antioxidants; Fiber	Varies widely by species and processing.
Acerola Cherries	1678	1864%	Polyphenols	Exceptionally high, but less common.
Guavas	228	254%	Antioxidant lycopene	Excellent source, also rich in fiber.
Sweet Yellow Peppers	184	204%	Increases with ripeness.	Higher than green peppers.
Black Currants	181	201%	Anthocyanins, flavonoids	Rich in color-giving antioxidants.
Oranges	53	59%	Various flavonoids	The common benchmark for vitamin C.

Foraging and Safety Considerations

If you plan to forage for wild rose hips, ensure they have not been treated with pesticides. The common dog rose (Rosa canina) and Japanese rose (Rosa rugosa) are excellent sources. Harvest them when they are firm and have a vibrant color, typically in the autumn. Always remove the irritating internal hairs and seeds before preparing for consumption. If making a syrup or jelly, straining through a muslin cloth is essential.

Conclusion

For those seeking a powerful and natural vitamin C boost, the rose hip is an undeniable front-runner. This humble fruit of the rose plant offers a far higher concentration of vitamin C than oranges and is rich in other beneficial compounds like antioxidants and healthy fats. Whether enjoyed as a tea, a jam, or a powder, incorporating rose hips into a nutritional diet can provide significant support for the immune system, joints, and skin, making it a valuable addition to any wellness routine. Its rich history and documented health benefits solidify its status as a truly remarkable superfood.

Visit the NIH fact sheet on Vitamin C for more information on the nutrient's importance and sources.

Frequently Asked Questions

While the hips from all rose species (Rosa spp.) are generally considered edible, it's crucial to ensure they have not been treated with pesticides, which is a risk with cultivated garden roses.

To prepare rose hips for eating, you must remove the tiny, irritating internal hairs and seeds. This can be done by cutting the hip in half and scraping out the insides with a small spoon. For teas, the hips are often used whole, and for jams, straining the cooked pulp through a muslin cloth is essential.

Yes, vitamin C is water-soluble and heat-sensitive, so boiling and other high-heat cooking methods can significantly reduce the vitamin C content. Lower-heat methods, like gentle simmering for tea, help preserve more of the vitamin.

Rose hips have a floral, slightly sweet, and tangy flavor, often compared to a tart apple or plum with hints of hibiscus. The taste can vary by species and ripeness.

Yes, rose hip oil is widely used in skincare. It is extracted from the seeds and is rich in essential fatty acids and antioxidants, which help moisturize the skin and can aid in reducing scars and fine lines.

The ideal time to harvest rose hips is in the autumn after the first light frost. This can help to sweeten the fruit, though some studies suggest that multiple frosts might decrease the vitamin C content.

Excessive consumption of rose hips may lead to mild digestive upset, including diarrhea. It's recommended to start with small amounts, and large supplemental doses should be discussed with a healthcare provider, especially if you have certain medical conditions.