Nutrition Diet: What fruit has the richest vitamin C?

October 7, 2025 •

4 min read

While many people associate vitamin C with oranges, the citrus fruit is far from being the most potent source of this essential nutrient. The title for what fruit has the richest vitamin C? is actually held by a small, lesser-known Australian native fruit, the Kakadu plum, which packs an astonishingly higher concentration per gram. This article reveals the surprising contenders and explains why this powerful antioxidant is crucial for a balanced diet.

Quick Summary

Several exotic superfoods contain remarkably high concentrations of vitamin C, far surpassing common citrus fruits. The Kakadu plum leads the ranking, followed by camu camu and acerola cherries. This comprehensive guide details these fruits, explains the essential functions of vitamin C in the body, and offers practical tips for incorporating them into a healthy diet.

Key Points

Richest Source: The Australian Kakadu plum holds the highest known vitamin C concentration in the world, with levels far exceeding oranges.
Powerful Alternatives: Camu camu from the Amazon and acerola cherries from the Caribbean are also exceptionally rich in vitamin C, often consumed as powders due to their tartness.
Essential Functions: Vitamin C acts as a vital antioxidant, supports the immune system, is necessary for collagen production, and enhances iron absorption.
Preserve Nutrients: To maximize vitamin C intake, consume fruits raw or use low-heat cooking methods like steaming, as heat can destroy the vitamin.
Incorporate into Diet: Diversify your fruit intake with options like guava, kiwis, and blackcurrants, and consider adding superfood powders to smoothies for a concentrated dose.
Signs of Deficiency: Severe vitamin C deficiency can lead to scurvy, characterized by fatigue, bleeding gums, and poor wound healing.
Daily Requirements: Most adults need 75-90mg of vitamin C daily, though individual needs can vary, particularly for smokers.

The Unexpected Champions of Vitamin C

When we think of vitamin C, oranges and other citrus fruits often come to mind. However, several lesser-known superfoods are vitamin C powerhouses, containing dramatically higher concentrations. These fruits, often native to tropical regions, can offer a significant boost to your daily nutritional intake.

The Kakadu Plum: The Richest Source

Native to Australia, the Kakadu plum (Terminalia ferdinandiana) holds the world record for the highest recorded natural vitamin C content of any food. It contains up to 100 times more vitamin C than an orange, with up to 2,907 mg per 100 grams. Historically, Aboriginal communities used this plum for its medicinal properties and as a traditional antiseptic. Its high antioxidant content, including ellagic and gallic acids, also contributes to its potent anti-inflammatory effects. While difficult to find fresh outside of Australia, it is available as a powder or extract.

Camu Camu: The Amazonian Berry

Another tropical titan, camu camu (Myrciaria dubia) is a reddish-purple berry from the Amazon rainforest with an exceptionally high vitamin C content. This fruit can contain up to 2,000 mg of vitamin C per 100 grams, making it one of the most concentrated sources globally. Like the Kakadu plum, its extremely tart taste means it is typically consumed in powdered form, added to smoothies or juices to mask the flavor.

Acerola Cherries: The Wild Caribbean Fruit

The acerola cherry (Malpighia emarginata) is a bright red, cherry-like fruit native to the West Indies. It is another outstanding source of vitamin C, providing approximately 1,677 mg per 100 grams. Its vitamin C content can vary based on ripeness and growing conditions, with less mature fruit offering a higher concentration. Acerola is highly perishable, so it's often processed into juices, powders, or supplements to preserve its nutrients.

Other Notable High-Vitamin C Fruits

While the top three are hard to beat, other readily available fruits and vegetables offer excellent amounts of vitamin C. These include:

Guava: This tropical fruit offers a significant vitamin C punch, with a single guava containing more than twice the recommended daily intake.
Blackcurrants: These berries are rich in vitamin C and antioxidants called anthocyanins.
Kiwifruit: One medium kiwi can provide a substantial amount of vitamin C, along with other nutrients like fiber and potassium.

The Health Benefits of Vitamin C

Vitamin C, or ascorbic acid, is a water-soluble vitamin that is vital for a wide range of bodily functions. The body cannot produce it, so it must be obtained through diet or supplementation.

Key functions of vitamin C include:

Antioxidant Protection: Vitamin C is a powerful antioxidant that helps protect the body's cells from damage caused by free radicals. This cellular protection is crucial for overall health and may reduce the risk of certain chronic diseases.
Immune System Support: It plays a critical role in supporting the immune system, helping to protect the body against common infections.
Collagen Synthesis: Vitamin C is essential for the production of collagen, a protein that maintains the health of skin, bones, cartilage, and blood vessels. This also makes it crucial for wound healing.
Enhanced Iron Absorption: It significantly improves the absorption of nonheme iron, the type of iron found in plant-based foods.

A Comparison of Vitamin C in Fruits

The table below provides a quick comparison of the vitamin C content in some of the most potent fruit sources per 100g.


Fruit	Vitamin C Content (mg) per 100g
Kakadu Plum	Up to 2,907
Camu Camu	Up to 2,000
Acerola Cherry	1,677
Rose Hips	426
Guava	214
Blackcurrants	181
Kiwi	93
Strawberry	85
Orange	50

Scurvy: A Reminder of Deficiency

While uncommon in developed countries, severe vitamin C deficiency can lead to scurvy. Scurvy is characterized by fatigue, weakness, widespread connective tissue problems, bleeding gums, and poor wound healing. This serves as a powerful reminder of the vital role vitamin C plays in maintaining health.

Incorporating Vitamin C into Your Diet

To ensure you're getting enough vitamin C, it's beneficial to consume a variety of fruits and vegetables. For most adults, the daily recommended intake is 75-90 mg, though people who smoke require more.

Tips for boosting your intake:

Eat Raw: Vitamin C is sensitive to heat and can be destroyed by cooking. Enjoying fruits raw or lightly steamed helps preserve their nutritional content.
Juice and Smoothies: Incorporate high-vitamin C fruits like kiwis, strawberries, or papaya into fresh juices or smoothies.
Add Powder: For the most potent sources like camu camu or Kakadu plum, use freeze-dried powders in beverages or sprinkled over yogurt.
Diverse Choices: Don't rely on a single source. A varied diet with different fruits and vegetables will provide a spectrum of nutrients. For example, adding sweet yellow peppers, broccoli, and kale also significantly boosts intake.

Here are some simple strategies to add these nutrients into your daily routine:

Top your morning cereal or yogurt with strawberries, blackcurrants, or kiwi.
Snack on whole fruits like guava or cantaloupe.
Make a vibrant salad with red bell peppers and kale.
Sprinkle a dash of camu camu or Kakadu plum powder into a morning smoothie for an instant superfood boost.

Conclusion

While oranges have long been the poster child for vitamin C, exotic and native fruits like the Kakadu plum, camu camu, and acerola cherry are the true champions of this essential nutrient. Incorporating these powerful fruits into your diet, whether fresh or in powdered form, can provide a significant boost to your immune system, support healthy skin and bones, and enhance your overall well-being. By diversifying your fruit intake, you can move beyond common knowledge and unlock the true nutritional potential of nature's bounty.

For further information on integrating nutrient-rich foods into your daily routine, consider consulting with a registered dietitian.

Frequently Asked Questions

The Kakadu plum, an Australian native, has the highest known vitamin C concentration of any fruit in the world. It contains up to 2,907 mg per 100 grams, which is over 100 times more than an orange.

Yes, oranges and other citrus fruits are still good and easily accessible sources of vitamin C. However, they contain significantly less per gram compared to superfoods like the Kakadu plum, camu camu, or acerola cherries.

Yes, vitamin C is water-soluble and sensitive to heat. Prolonged storage or high-heat cooking methods can significantly reduce the vitamin C content in fruits and vegetables. Eating them raw or steaming them lightly is the best way to preserve the nutrient.

These fruits are typically sold as freeze-dried powders, as they are not widely available fresh. You can add the powder to smoothies, juices, yogurts, or sprinkle it over cereal to boost your vitamin C intake.

A severe and prolonged deficiency of vitamin C can lead to scurvy, which causes symptoms like fatigue, weakness, bleeding gums, easy bruising, and poor wound healing. Milder deficiency can cause fatigue and poor immunity.

Getting nutrients from a balanced diet of whole foods is generally recommended, as they provide a range of vitamins, minerals, and fiber. However, supplements can be useful for those who cannot meet their needs through diet alone.

After the Kakadu plum and camu camu, the acerola cherry is considered one of the most vitamin C-rich fruits. It can contain over 1,600 mg of vitamin C per 100 grams, depending on its ripeness.