The Kakadu Plum: What Is the Most Potent Natural Source of Vitamin C?

October 29, 2025 •

3 min read

Containing up to 100 times the vitamin C of an orange, the Kakadu plum is the most potent natural source of vitamin C known to man. This Australian native fruit outshines many other well-known vitamin C powerhouses, offering extraordinary health and immune-boosting benefits.

Quick Summary

This article examines the Kakadu plum, the world's richest natural source of vitamin C, and compares its nutritional potency to other vitamin-rich fruits like acerola cherries and camu camu. We detail the health benefits of this key nutrient and provide a comparative analysis of top natural sources.

Key Points

Kakadu Plum is Most Potent: The Australian Kakadu plum holds the record as the most potent natural source of vitamin C, containing up to 2,907 mg per 100 grams.
Acerola Cherry is a Top Contender: With up to 1,677 mg per 100g, the acerola cherry is another extremely powerful natural source of vitamin C.
Camu Camu is Highly Concentrated: The Amazonian camu camu berry is also a significant source, providing up to 3,133 mg per 100g in its pulp.
Vitamin C Offers Broad Health Benefits: This essential nutrient is vital for immune function, collagen production, wound healing, and acting as a powerful antioxidant.
Sourcing Concentrated Sources: Exotic fruits like Kakadu plum are most often available as freeze-dried powders, which can be added to drinks and foods.
Dietary Diversity is Key: While superfoods are potent, consuming a varied diet rich in common vitamin C foods like bell peppers, broccoli, and kale also provides significant benefits.
Cooking Affects Content: Vitamin C is sensitive to heat, so eating raw or lightly cooked fruits and vegetables is the best way to maximize intake.

Unveiling the Vitamin C Champion: The Kakadu Plum

For years, citrus fruits like oranges and lemons were considered the gold standard for vitamin C. However, a small, unassuming fruit from the woodlands of northern Australia has shattered that perception. The Kakadu plum, also known as the gubinge or billygoat plum, boasts an astonishingly high concentration of vitamin C, far surpassing its more famous counterparts. This potent superfruit has been used by Indigenous Australians for centuries for its nutritional and medicinal properties. Its exceptionally high antioxidant content helps combat oxidative stress and provides robust support for immune function and overall health.

The Kakadu Plum's Exceptional Vitamin C Concentration

The vitamin C content in Kakadu plums is truly remarkable. While the exact concentration can vary based on factors like ripeness and environmental conditions, studies have shown it can contain up to 2,907 mg of vitamin C per 100 grams. This is a level of potency that places it in a league of its own, making it the richest natural source of vitamin C discovered to date. Just a single Kakadu plum can provide several hundred milligrams of vitamin C, easily fulfilling an adult's daily needs.

Comparing the Top Natural Vitamin C Sources

While the Kakadu plum takes the top spot, several other fruits offer substantial amounts of vitamin C. Understanding these options is beneficial for a well-rounded diet focused on nutrient density. Some of the most notable include acerola cherries, camu camu, and rose hips. These fruits are often processed into powders or extracts to preserve their high nutritional content.

Comparison Table: Top Natural Sources of Vitamin C (per 100g)


Source	Vitamin C Content (mg)	Notes
Kakadu Plum	Up to 2,907	The world's richest known source.
Acerola Cherry	Up to 1,600–1,677	Offers significant antioxidant properties.
Camu Camu	Up to 2,000–3,133	A tart Amazonian fruit, often consumed as a powder.
Rose Hips	~426	The small, red fruit of the rose plant.
Guava	~125	A widely available tropical fruit.
Yellow Bell Pepper	~183	A common vegetable that offers substantial vitamin C.

Why High-Potency Vitamin C Matters

The functions of vitamin C extend far beyond preventing the common cold. It is a vital nutrient for numerous bodily processes, and consuming high-potency sources can be especially beneficial. These benefits include:

Immune System Support: Vitamin C is crucial for the production and function of white blood cells, which are the body's primary defense against infection.
Collagen Synthesis: As an essential co-factor in collagen production, vitamin C is vital for maintaining healthy skin, cartilage, tendons, and blood vessels.
Antioxidant Protection: Its powerful antioxidant properties protect cells from damage caused by free radicals, which are linked to chronic diseases like heart disease and cancer.
Iron Absorption: Vitamin C significantly enhances the absorption of non-heme iron (from plant sources), helping prevent iron deficiency anemia.
Wound Healing: By supporting collagen formation, it is critical for the repair and maintenance of tissues throughout the body.

Sourcing and Using High-Potency Vitamin C

Accessing exotic fruits like the Kakadu plum, acerola cherry, and camu camu can be challenging, as they are not commonly available in fresh form outside their native regions. Fortunately, they are widely sold as freeze-dried powders or supplements, which retain their high vitamin C content. These powders can be easily incorporated into smoothies, juices, and other recipes. For those seeking more accessible options, common foods like red and green bell peppers, broccoli, and kiwi still offer excellent amounts of vitamin C. It's also worth noting that cooking can reduce the vitamin C content of foods, so consuming them raw or lightly steamed is often recommended.

Conclusion

While oranges and other citrus fruits hold a strong reputation as vitamin C sources, the evidence clearly shows that the Kakadu plum is the most potent natural source of vitamin C. However, whether you choose a potent superfood like the Kakadu plum or rely on more common, vitamin-rich fruits and vegetables, consistent consumption of vitamin C is essential for supporting a robust immune system, promoting skin health, and protecting your body from oxidative stress. A varied diet that includes multiple high-potency options is the best strategy for reaping the full benefits of this critical nutrient.

Visit the NIH Office of Dietary Supplements for more information on Vitamin C

Frequently Asked Questions

The Kakadu plum, a small fruit native to Australia, has the highest known concentration of vitamin C of any food worldwide, containing up to 2,907 mg per 100 grams.

Natural vitamin C from whole foods like camu camu comes with additional beneficial compounds like bioflavonoids, which can enhance absorption and effect. While synthetic ascorbic acid has equivalent bioavailability, some studies suggest the holistic composition of whole foods may offer advantages.

Since these exotic fruits are often not available fresh, they are typically consumed as freeze-dried powders. These powders can be mixed into smoothies, juices, water, or yogurt to incorporate a high dose of vitamin C into your diet.

Common foods that are excellent sources of vitamin C include sweet yellow and red bell peppers, guavas, kiwi fruit, strawberries, broccoli, and Brussels sprouts.

Yes, vitamin C is a water-soluble vitamin that is sensitive to heat. Prolonged cooking or high-temperature methods can significantly reduce the vitamin C content in food. To minimize loss, it's best to consume vitamin-C-rich foods raw or steam them lightly.

Vitamin C helps boost the immune system by stimulating the production of white blood cells, such as lymphocytes and phagocytes, which protect the body from infections. It also acts as an antioxidant, shielding these immune cells from harmful molecules.

Yes, it is possible to get enough vitamin C from a balanced diet rich in fruits and vegetables. For instance, consuming five servings of different fruits and vegetables daily can provide ample amounts of this nutrient.