The Richest Natural Source of Vitamin C: Beyond the Orange

December 9, 2025 •

4 min read

With up to 100 times the vitamin C of an orange, the Australian native Kakadu plum is the richest natural source of vitamin C. This small, potent superfood contains the highest known concentration of this essential nutrient in the world.

Quick Summary

The Kakadu plum contains the highest concentration of vitamin C, followed by Camu Camu and acerola cherries. This article details these and other potent sources, like bell peppers and guavas, and provides tips for maximizing your intake.

Key Points

Kakadu Plum is #1: The Kakadu plum, an Australian native, is the richest known natural source of vitamin C, with up to 100 times the content of an orange.
Camu Camu and Acerola are Top Contenders: Other powerful sources include the Amazonian Camu Camu berry and tropical acerola cherries, both with exceptionally high vitamin C concentrations.
Common Foods Are Excellent: Many accessible foods surpass oranges in vitamin C content, such as bell peppers, guavas, black currants, and leafy greens like kale and spinach.
Yellow Bell Peppers are Potent: Yellow bell peppers are a particularly good source of vitamin C among vegetables, delivering more than twice the amount of green peppers.
Maximize Intake by Eating Raw: Since vitamin C is sensitive to heat, consuming fruits and vegetables raw or lightly cooked helps preserve the nutrient.
Incorporate a Variety of Sources: A varied diet including both exotic superfoods and readily available produce is the best strategy for maintaining a consistent intake of vitamin C.
Vitamin C is Crucial for Health: The vitamin supports immune function, collagen formation, and acts as an antioxidant to protect cells from damage.

What Makes a Source "Rich"?

When we talk about the richest natural source of vitamin C, we are referring to the concentration of ascorbic acid per 100 grams of the food. Many people associate vitamin C exclusively with oranges, but a wide range of fruits and vegetables are actually far more potent. Understanding these superfoods can help you optimize your diet for maximum nutrient intake. Vitamin C, or ascorbic acid, is a water-soluble vitamin essential for many bodily functions, including immune health, collagen synthesis, and acting as a powerful antioxidant.

The Top Tier: The World's Richest Sources

While oranges offer a respectable amount of vitamin C, several, often lesser-known, natural foods contain dramatically higher concentrations.

Kakadu Plum: The undisputed champion. Native to Australia, the Kakadu plum contains an exceptionally high concentration of vitamin C, ranging from 1,583 to 18,125 mg per 100g of dried powder, depending on variety and processing. A single fresh plum can provide hundreds of milligrams, far exceeding the daily recommended intake.
Camu Camu: This South American berry is another potent source, with up to 3,000 mg of vitamin C per 100g of pulp. Its intensely sour flavor means it's most often consumed as a powder added to smoothies or juices.
Acerola Cherry: Found in tropical regions, the acerola cherry is a small fruit that delivers a massive dose of vitamin C. Just half a cup can contain 1,650 mg of vitamin C.
Rose Hips: The fruit of the rose plant, rose hips are a concentrated source, providing approximately 426 mg of vitamin C per 100g. They are often used to make teas, jams, and powders.

Accessible Vitamin C Powerhouses

While the top contenders may not be readily available in your local supermarket, many common fruits and vegetables are still fantastic sources, easily beating oranges in terms of density. These are excellent choices for boosting your intake affordably and regularly.

Fruits

Guava: A single guava fruit is loaded with vitamin C, offering about 125 mg, which is significantly more than a medium orange.
Black Currants: These dark berries pack a punch, with a half-cup containing 102 mg of vitamin C. They also contain anthocyanins, powerful antioxidants.
Kiwi: One medium kiwi provides around 64 mg of vitamin C. Gram-for-gram, they contain nearly twice as much as an orange.
Papaya: A cup of sliced papaya delivers a healthy 88 mg of vitamin C.

Vegetables

Chili Peppers: Surprisingly, green and red chili peppers are vitamin C bombs. A cup of chopped green chili peppers contains 109 mg of vitamin C.
Bell Peppers (Especially Yellow): Bell peppers are a fantastic source, with a large yellow pepper containing 342 mg of vitamin C. Their content increases as they ripen.
Mustard Spinach: A cup of raw chopped mustard spinach provides 195 mg of vitamin C.
Kale: This leafy green offers a solid 93 mg of vitamin C per 100g when raw.
Broccoli and Brussels Sprouts: These cruciferous vegetables are well-known for their vitamin C content, with broccoli offering 81 mg per cup and Brussels sprouts containing 97 mg per cup.

Maximizing Your Vitamin C Intake from Natural Sources

Cooking and processing can significantly reduce the vitamin C content in food, as it is a water-soluble and heat-sensitive vitamin. To get the most out of your food, consider these tips:

Eat raw: The best way to get all the vitamin C is by eating fruits and vegetables raw. Add bell peppers to salads, enjoy fresh berries, or sprinkle fresh parsley on meals.
Minimize cooking time and water: If cooking is necessary, opt for quick methods like steaming or stir-frying instead of boiling, and use minimal water.
Store correctly: Heat and light can destroy vitamin C. Store produce in a cool, dark place and eat it as fresh as possible.
Include it daily: Since vitamin C is water-soluble, your body doesn't store it. A consistent daily intake from a variety of sources is ideal.

Comparison Table of Vitamin C Sources (per 100g)


Food Source	Vitamin C (mg/100g)	Notes
Kakadu Plum (powder)	up to 18,125	Highest known concentration
Camu Camu (pulp)	up to 3,000	Most often sold as powder
Acerola Cherry	1,677	Very high concentration
Rose Hips	426	Excellent for teas and jams
Sweet Yellow Pepper	342	Higher than green or red peppers
Guava	228	Tropical fruit powerhouse
Black Currants	200	Rich in antioxidants
Kale (raw)	93	Good source of vitamins K and A
Broccoli (raw)	90	Retains more when eaten raw
Kiwi	90	More dense than oranges
Orange	53	A well-known but less potent source

Conclusion

While oranges may have a reputation as the primary source of vitamin C, the title of the richest natural source of vitamin C belongs to the Kakadu plum, followed closely by the Camu Camu berry and acerola cherries. For everyday consumption, many accessible options like yellow bell peppers, guavas, and broccoli offer excellent vitamin C concentrations, often surpassing the content found in citrus fruits. By incorporating a variety of these nutrient-dense foods into your diet, especially in their raw or minimally cooked forms, you can easily meet your daily vitamin C needs and support overall health.

For more detailed nutritional information on these and other foods, consult the NIH Office of Dietary Supplements for their comprehensive Vitamin C fact sheet.

Frequently Asked Questions

The Kakadu plum, a native Australian fruit, is the richest natural source of vitamin C, containing up to 100 times more than oranges.

No, while oranges are a good source, many other foods, including Kakadu plums, Camu Camu berries, and bell peppers, have much higher concentrations of vitamin C.

High-vitamin C vegetables include yellow bell peppers, red bell peppers, chili peppers, kale, mustard spinach, and cruciferous vegetables like broccoli and Brussels sprouts.

Yes, vitamin C is heat-sensitive. High-temperature cooking, especially boiling, can significantly reduce the vitamin C content in foods.

For most people, obtaining vitamin C from a varied diet of fruits and vegetables is recommended, as whole foods provide a combination of nutrients and antioxidants.

Camu Camu is a berry from the Amazon rainforest that is one of the world's richest natural sources of vitamin C. Due to its sour taste, it is typically sold as a powder.

Vitamin C is a powerful antioxidant that supports your immune system, is necessary for making collagen for healthy skin and tissues, and aids in iron absorption.

Incorporate more fresh, raw fruits and vegetables into your meals, such as adding bell peppers to salads, eating kiwi as a snack, or adding Camu Camu powder to smoothies.