Nutrition Diet: What Fruit Has the Most Vitamin C in It?

October 4, 2025 •

4 min read

With up to 100 times the vitamin C of an orange, the Kakadu plum is the fruit with the highest recorded vitamin C concentration. But for those seeking more accessible options in a healthy nutrition diet, the question remains: what fruit has the most vitamin C in it among commonly available choices?

Quick Summary

The fruit highest in vitamin C is the exotic Kakadu plum, containing thousands of milligrams per 100g. More accessible options include acerola cherries, guava, kiwi, and strawberries, all surpassing the vitamin C content of oranges.

Key Points

Kakadu Plum: This Australian fruit is the world's richest source of vitamin C, but is not widely available.
Acerola Cherries and Camu Camu: Other exotic fruits like acerola and camu camu also offer extremely high concentrations of vitamin C.
Accessible Powerhouses: Commonly found fruits such as guava, black currants, kiwis, and strawberries are excellent and accessible sources of vitamin C.
Beyond Oranges: Contrary to popular belief, several fruits and vegetables contain significantly more vitamin C than an orange.
Antioxidant Benefits: Vitamin C is a powerful antioxidant that supports immune function, collagen synthesis, and protects against cell damage.
Preserve Nutrients: Eating fruits raw or lightly cooked helps maximize the retention of vitamin C, which is sensitive to heat and prolonged storage.

Unveiling the Champion of Vitamin C: The Kakadu Plum

When it comes to sheer concentration, the Australian native Kakadu plum (Terminalia ferdinandiana) is the undisputed champion. This small, greenish-yellow fruit contains an astounding amount of vitamin C, with reported levels as high as 2,907 mg per 100 grams. To put that into perspective, a single Kakadu plum can contain more than 500% of an adult's daily vitamin C requirement. Because of its remote origin, this "superfood" is not commonly found in fresh produce sections but is increasingly available in powdered or extract form as a dietary supplement.

Other Highly Potent, Though Less Common, Sources

While the Kakadu plum is in a league of its own, other exotic fruits also boast exceptionally high vitamin C content, though they can be difficult to find fresh. These include:

Acerola Cherry: This small, red, and tangy fruit from tropical regions of the Americas is an excellent source of vitamin C. A mere half-cup (about 49g) of red acerola cherries can provide up to 1650 mg of vitamin C, which is over 18 times the Daily Value (DV). It is often sold as juice or dried powder.
Camu Camu: Hailing from the Amazon rainforest, camu camu berries are another nutrient-dense powerhouse. Containing around 2000 mg of vitamin C per 100g of fruit pulp, it is typically sold as a powdered supplement due to its intense sourness.
Rose Hips: The fruit of the rose plant, rose hips are a concentrated source of vitamin C. Just 100 grams provides 426 mg of vitamin C, significantly more than citrus fruits. They are commonly used in teas, jams, and syrups.

Accessible Fruits Packed with Vitamin C

For daily dietary intake, most people rely on more readily available fruits and vegetables. Fortunately, many common produce items contain impressive amounts of vitamin C, often surpassing the content found in oranges, the fruit most people associate with this vitamin.

Here are some of the most accessible and effective sources:

Guava: This tropical fruit, often overlooked, is remarkably high in vitamin C. A single guava can contain about 125 mg, or 138% of the DV. It's also rich in the antioxidant lycopene.
Black Currants: These dark berries offer a tart flavor and a potent dose of vitamin C. A half-cup serving provides 102 mg, or 113% of the DV.
Kiwifruit: These small, fuzzy green fruits pack a significant punch. One medium kiwi contains 64 mg, or 71% of the DV, and they offer fiber and other antioxidants.
Strawberries: A single cup of sliced raw strawberries contains 97 mg of vitamin C, which is 108% of the DV. They are also a great source of manganese and other flavonoids.
Papaya: This sweet tropical fruit provides 88 mg of vitamin C per cup, or 98% of the DV. Papaya also has antioxidant and anti-inflammatory properties.
Mango: A single mango can provide 122 mg of vitamin C, around 135% of the DV. They are also a good source of vitamins A and B6.

The Importance of Eating Whole Fruits for Vitamin C

While supplements are an option, consuming whole fruits offers a broader spectrum of nutrients. When you eat a strawberry or a kiwi, you're not only getting vitamin C but also fiber, other vitamins, and antioxidants. These components work together synergistically to support overall health. Eating the whole fruit also ensures you get the full benefits, as processing can lead to a loss of the vitamin.

Comparative Table: Vitamin C Content of Popular Fruits

To illustrate the nutrient density, here is a table comparing the vitamin C content of various common and exotic fruits per 100 grams.


Fruit	Vitamin C Content (mg/100g)	Daily Value (%)*
Kakadu Plum	~2900	~3222%
Acerola Cherry	~1678	~1864%
Camu Camu	~2000 (powder)	~2222%
Rose Hips	426	473%
Guava	~228	~254%
Black Currants	181	201%
Kiwi	64-85	71-94%
Strawberries	59-65	66-72%
Papaya	~61	~68%
Orange	~50-83	~55-92%

*Note: Daily Value (DV) is based on the 90mg recommended for adults for comparison purposes. Values can vary slightly depending on ripeness and variety.

Maximizing Vitamin C Intake

To ensure your diet provides sufficient vitamin C, consider these strategies:

Eat raw: Vitamin C is heat-sensitive and water-soluble, so cooking can significantly reduce its content. Eating fruits raw is the best way to preserve the vitamin.
Choose fresh and store properly: Prolonged storage can also degrade vitamin C. Opt for fresh fruits when possible and store them in a cool, dark place to maintain their nutrient levels.
Incorporate a variety: Don't rely on a single source. Including a diverse range of vitamin C-rich fruits and vegetables in your diet is the best approach for a well-rounded nutritional profile.
Snack on berries: Strawberries and black currants are convenient and delicious options to boost your intake throughout the day.

Conclusion: The Bigger Picture of Nutrition

While the Kakadu plum holds the title for the most vitamin C per gram, focusing on exotic and hard-to-find fruits is not necessary for a healthy diet. Many accessible and delicious fruits like guavas, kiwis, strawberries, and papayas provide more than enough of this essential vitamin to meet daily requirements and support optimal health. The true key to a successful nutrition diet is to incorporate a variety of colorful fruits and vegetables daily, ensuring a rich supply of vitamin C and a host of other beneficial nutrients.

To learn more about the role of vitamin C in health, consult the National Institutes of Health: Office of Dietary Supplements website.

Frequently Asked Questions

The Kakadu plum, a fruit native to Australia, has the highest vitamin C concentration of any fruit in the world, with levels up to 2,907 mg per 100 grams.

For readily accessible options, guava is an excellent choice, containing about 125 mg of vitamin C per fruit, which is more than many citrus fruits.

Yes, on a gram-for-gram basis, kiwis have more vitamin C than oranges. One medium kiwi contains 64 mg, while one medium orange has around 70-83 mg, making them very comparable in a single serving.

No, the vitamin C content in fruits can be significantly reduced by heat and processing. For the highest vitamin C intake, it's best to consume fresh, raw fruits.

The recommended daily intake for adults is typically 75 mg for women and 90 mg for men. This can vary based on individual health status and lifestyle, such as smoking.

Yes, many vegetables are excellent sources of vitamin C, including bell peppers (especially red and yellow), broccoli, Brussels sprouts, and kale.

Yes, a normal, balanced diet rich in common fruits like strawberries, kiwi, and papayas, as well as vegetables like bell peppers and broccoli, can easily provide sufficient vitamin C for most people.