Nutrition Diet: Uncovering Which food is highest in vitamin C?

October 6, 2025 •

4 min read

The highest known concentration of vitamin C is found not in citrus, but in the Australian native Kakadu plum, containing up to 2,907 mg per 100 grams—far more than any other food. This incredible fact highlights why knowing which food is highest in vitamin C? is more surprising than many people think, offering a world of powerful dietary options beyond the common orange.

Quick Summary

This guide reveals the surprising food that holds the top spot for vitamin C content, along with a comprehensive list of other readily available fruits and vegetables. Understand the vital role this nutrient plays in health and how to incorporate superior sources into your daily meals.

Key Points

Highest Source: The Kakadu plum, an Australian native, contains the highest concentration of vitamin C found in any food.
Beyond Citrus: While oranges are famous for vitamin C, foods like acerola cherries, rose hips, guavas, and bell peppers contain significantly higher amounts.
Best Preparation: Cooking methods, especially boiling, can significantly reduce vitamin C levels. For maximum intake, eat fruits and vegetables raw or steam them lightly.
Daily Requirements: Adult men need 90 mg and adult women need 75 mg of vitamin C daily, with higher amounts recommended for smokers and pregnant or breastfeeding individuals.
Essential Functions: Vitamin C is a powerful antioxidant, crucial for collagen formation, immune support, and enhancing iron absorption from plant-based foods.
Dietary Diversity: Relying on a single food is not ideal. A varied diet rich in different fruits and vegetables is the most effective way to maintain healthy vitamin C levels.

The Undisputed Champion: Kakadu Plum

While oranges are the poster child for vitamin C, they are far from the most potent source. The title for the food with the highest vitamin C concentration belongs to the Kakadu plum. This Australian native superfood contains an astonishing amount, with one small plum packing several hundred milligrams of vitamin C. Since it may not be readily available for most, other highly concentrated sources provide more accessible options to boost your intake.

Other Incredible Vitamin C Superfoods

For those seeking a powerful vitamin C boost without sourcing exotic plums, several other superfoods offer exceptional amounts:

Acerola Cherries: Just half a cup delivers a massive 1,650 mg of vitamin C, showcasing potent antioxidant and anti-inflammatory properties.
Rose Hips: These tangy fruits from the rose plant offer 426 mg per 100 grams and are often used in teas and supplements.
Chili Peppers: Green chili peppers contain 109 mg of vitamin C per pepper, with red varieties also providing a significant amount.
Guavas: This tropical fruit is loaded with nutrients, providing 125 mg of vitamin C per fruit, along with fiber and antioxidants.
Sweet Yellow Peppers: The vitamin C content increases as peppers ripen, and a single large yellow pepper can deliver 342 mg.

More Common Fruits Rich in Vitamin C

Beyond the lesser-known superfoods, many common fruits are excellent sources that can easily be incorporated into your diet:

Kiwi: One medium kiwi provides 56 mg of vitamin C and other compounds that support immune and cardiovascular health.
Strawberries: A cup of sliced strawberries contains 97 mg of vitamin C, alongside a rich mix of beneficial antioxidants.
Oranges: One medium orange offers a respectable 83 mg of vitamin C, solidifying its reputation as a reliable source.
Papayas: One cup of this tropical fruit supplies 88 mg of vitamin C, plus potential anti-inflammatory benefits.
Blackcurrants: Half a cup of these berries packs 102 mg of vitamin C, plus flavonoids for antioxidant support.

Vegetables That Pack a Vitamin C Punch

Vegetables can be just as crucial as fruits for meeting your vitamin C needs. Many are best consumed raw or lightly cooked to preserve their nutrient content.

Broccoli: A cup of raw broccoli provides 81 mg of vitamin C. Steaming can help retain more of its vitamins compared to boiling.
Brussels Sprouts: Like other cruciferous vegetables, Brussels sprouts offer a solid dose of vitamin C, with a half-cup containing 48 mg.
Kale: A 100-gram serving of raw kale offers 93 mg of vitamin C, along with high levels of vitamin K and other antioxidants.
Mustard Spinach: A cup of raw, chopped mustard spinach provides a substantial 195 mg of vitamin C.
Red Bell Peppers: A half-cup of raw, chopped red bell pepper provides 95 mg of vitamin C, often more than an orange.

Factors Affecting Vitamin C Content

It's important to remember that preparation and storage methods can affect a food's vitamin C content. As a water-soluble and heat-sensitive vitamin, ascorbic acid can be lost during cooking, especially through boiling. Steaming or microwaving can minimize these losses. Likewise, prolonged storage and exposure to light can degrade vitamin C over time. For optimal intake, fresh and raw fruits and vegetables are best.

Vitamin C Content Comparison (per 100g)


Food Source	Vitamin C (mg per 100g)	Daily Value Percentage*	Notes
Kakadu Plum (raw)	2907	3230%	Extremely high, exotic superfood.
Acerola Cherry (raw)	1650	1833%	Half-cup serving is very potent.
Guava (raw)	228	253%	Excellent tropical fruit option.
Yellow Bell Pepper (raw)	184	204%	High content increases with ripening.
Kale (raw)	93	103%	Nutrient-dense leafy green.
Orange (raw)	53.2	59%	The classic, reliable source.
Kiwi (raw)	92.7	103%	Small, yet very powerful.
Broccoli (raw)	81.2	90%	Great choice, especially when raw.

*Based on a 90 mg Daily Value (DV) for adults.

The Role of Vitamin C in the Body

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays numerous crucial roles. It helps protect cells from damage caused by free radicals and is essential for the growth and repair of all body tissues. The body needs it to form collagen, an important protein for skin, tendons, ligaments, and blood vessels. It also supports immune function and aids in the absorption of nonheme iron from plant-based foods. A deficiency can lead to a variety of symptoms, including bleeding gums, fatigue, and poor wound healing. For more in-depth information, you can consult the NIH Office of Dietary Supplements.

Conclusion: Prioritize a Varied Diet

While knowing which single food is highest in vitamin C is a fascinating fact, the key to optimal health lies in a varied and balanced diet rich in many vitamin C sources. By regularly consuming a mix of fruits and vegetables, such as peppers, berries, and leafy greens, you can easily meet your daily needs. Prioritizing raw consumption and minimal, proper cooking methods will ensure you get the maximum benefit from these nutrient-dense foods. Focus on incorporating a colorful assortment of these options, and your body will reap the rewards of this essential nutrient.

Frequently Asked Questions

The Kakadu plum holds the record for the highest concentration of vitamin C, containing up to 2,907 mg per 100 grams.

Yes, vitamin C is a water-soluble and heat-sensitive vitamin. Cooking, especially methods like boiling, can significantly reduce the vitamin C content. Steaming or microwaving can help retain more of the nutrient.

Despite its reputation, an orange is not the best source of vitamin C. Many other foods, including acerola cherries, bell peppers, and guavas, contain significantly higher concentrations.

To maximize your vitamin C intake, focus on eating a variety of raw fruits and vegetables. For cooked options, use methods that involve less heat and water, like steaming.

Vitamin C acts as a powerful antioxidant and supports immune function by protecting the body from disease. It helps the immune system work properly to fight off illnesses.

Yes, vitamin C is abundant in fruits and vegetables, which are staples of vegetarian and vegan diets. Vitamin C also helps increase the absorption of nonheme iron from plant-based foods.

You can get some vitamin C from fortified foods and supplements, but most experts recommend getting nutrients primarily from a balanced diet of whole foods. Supplements should be used to complement, not replace, a healthy diet.