How much vitamin C is in spruce needles?

January 13, 2026 •

4 min read

Historically used by explorers to prevent scurvy, spruce needles contain surprisingly high levels of vitamin C, with some studies showing the young tips can have more than citrus fruits. This article explores exactly how much vitamin C is in spruce needles and how to maximize its benefits.

Quick Summary

Spruce needles, particularly the fresh spring tips, are a significant natural source of vitamin C, with concentration varying by season, species, and preparation method. Proper harvesting and steeping, rather than boiling, are key to preserving this immune-boosting antioxidant. They also offer a range of other nutrients and health-supporting compounds.

Key Points

High Vitamin C in Fresh Tips: New, spring spruce tips contain a very high concentration of vitamin C, often surpassing levels found in oranges.
Seasonal Fluctuation: The amount of vitamin C can vary by season, with higher levels sometimes found in mature needles during winter months.
Avoid Boiling: To preserve the delicate vitamin C, steep spruce needles in hot water instead of boiling them directly.
Correct Identification is Key: It is vital to accurately identify spruce trees to avoid consuming poisonous lookalikes, like the Yew.
Rich in Other Nutrients: Beyond vitamin C, spruce needles offer other antioxidants, minerals, and essential oils with antiseptic properties.
Flavor Varies with Age: Younger tips have a milder, more citrusy taste, while older needles create a more bitter, resinous tea.

The Vitamin C Content of Spruce Needles

Several factors, including the season and age of the needles, influence the final concentration of vitamin C (ascorbic acid) in spruce needles. Research indicates that new, bright green spring tips contain the highest levels of this antioxidant, and these levels can rival or even surpass those found in oranges. As needles mature, their vitamin C content can change, though they remain a valuable source, especially during winter months when other fresh options are scarce.

Comparing Spruce to Other Sources

While it’s a common myth that spruce is vastly superior to all other vitamin C sources, the comparison requires nuance. Per 100 grams of dry weight, fresh spruce sprouts have been measured at around 406.7 mg of vitamin C, while mature needles contain about 182.5 mg. A similar comparison showed certain pine needles had significantly more vitamin C per gram than an orange. Ultimately, a proper, non-boiled spruce needle tea can be a very effective way to get your vitamin C, particularly in a wild or off-grid scenario.

Maximizing Vitamin C from Spruce

To ensure you get the most nutritional value from your foraged spruce needles, follow these steps for harvesting and preparation:

Harvest fresh, new growth: The bright green tips that emerge in spring are the most potent and have the mildest, most citrus-like flavor.
Use mature needles in winter: If harvesting in colder months, focus on younger, green needles. The vitamin C content is still significant and can be a life-saver in survival situations.
Steep, don't boil: Boiling water can destroy the delicate vitamin C compound. Instead, bring water to a boil, remove from heat, and then add your chopped needles to steep for 10-15 minutes.
Chop the needles: Crushing or chopping the needles helps to release the vitamin C and essential oils, enhancing both flavor and nutritional benefits.
Use fresh or properly store: Vitamin C degrades over time. For the highest potency, use needles fresh. For longer storage, freeze-drying is an effective method that can actually preserve or even increase the vitamin C content compared to fresh material.

Seasonal Variation and Species Differences

The concentration of vitamin C in spruce needles is not static and is affected by the time of year and the specific species of spruce tree. Studies on similar conifers, like pine, show that needles collected in winter contain significantly more ascorbic acid than those collected in warmer seasons. This is a survival adaptation that makes these needles particularly valuable in cold climates.

Different spruce species can also have varying levels of vitamin C. White spruce (Picea glauca), for instance, has a long history of use for its medicinal properties, including its high vitamin C content. Other varieties, such as Norway spruce (Picea abies), are also known to be nutritious. Proper tree identification is crucial, as some evergreen lookalikes like the highly toxic Yew are not safe for consumption.

Health Benefits Beyond Vitamin C

In addition to vitamin C, spruce needles offer a range of other beneficial compounds that contribute to overall health. These include:

Vitamins A and E: These fat-soluble vitamins act as powerful antioxidants.
Minerals: Spruce tips are a good source of minerals like magnesium and potassium, important for muscle and nerve function.
Antimicrobial and Antiseptic Properties: The essential oils in spruce have been shown to have antimicrobial effects, making them useful for addressing respiratory ailments.
Expectorant Effects: Traditionally, spruce tea has been used to help with coughs and clear the respiratory tract.


Feature	Spruce Tips (Spring)	Mature Spruce Needles	Orange (Per 100g)
Vitamin C Content	~400 mg/100g dry weight (high)	~180 mg/100g dry weight (medium)	~53 mg/100g fresh weight (variable)
Flavor Profile	Mild, citrusy, and slightly sweet	Stronger, more resinous, and bitter	Sweet, citrusy, and juicy
Best Preparation	Steep in hot water; also good raw	Steep in hot water; longer steeping may be required	Consume fresh or in juice
Other Nutrients	High in antioxidants, some minerals	Antioxidants, minerals, essential oils	Primarily vitamin C, some folate and potassium

Conclusion

Spruce needles, particularly the fresh spring tips, are a potent and historically significant source of vitamin C. Their nutritional value is influenced by the season and species, with new growth offering the highest concentration. To preserve the vitamin C, it is essential to steep the needles in hot, not boiling, water. Beyond vitamin C, spruce needles contain a host of other beneficial compounds, including vitamins A and E, minerals, and essential oils with antiseptic properties. While a valuable natural resource, foragers must be diligent about correctly identifying the spruce tree to avoid consuming toxic lookalikes. For more detailed studies on the nutritional content of conifers, you can explore resources like the National Institutes of Health website.

Frequently Asked Questions

While concentration varies, fresh young tips from most edible spruce species contain the highest levels of vitamin C. White spruce and Norway spruce are commonly cited for their high content.

Yes, young spring spruce tips can be eaten raw. They have a pleasant, citrus-like flavor and are rich in vitamin C. Older needles, however, can be tougher and more bitter.

No, it is not recommended for pregnant women to consume spruce needle tea. Some conifers may have abortifacient properties, so it's best to avoid them during pregnancy.

To preserve vitamin C, simply steep chopped spruce needles in hot water for 10-15 minutes. Avoid boiling the needles, as high heat degrades the vitamin C.

While all three contain vitamin C, some studies suggest that certain species like balsam fir and pine may contain higher amounts than spruce. Individual research is required for specific species, and seasonal variation is a major factor.

Yes, dried spruce needles can be used for tea. While fresh is best for maximum vitamin C, a properly stored dried version still offers nutritional benefits. Freeze-drying is the optimal preservation method.

Yes, the Yew tree is a highly toxic evergreen that is sometimes confused with spruce. It is crucial to be 100% certain of your tree identification before consuming any needles.