The surprising answer to: Which is the most rich in vitamin C?

October 16, 2025 •

2 min read

With up to 100 times more vitamin C than an orange, the Kakadu plum holds the title for the world's richest natural source. Many people wonder which is the most rich in vitamin C, and the answer lies far beyond common citrus fruits, in lesser-known tropical and exotic foods.

Quick Summary

The Kakadu plum contains the highest known concentration of vitamin C, followed by other potent sources like acerola cherries and camu camu. Many common fruits and vegetables also offer significant vitamin C content for a balanced diet.

Key Points

Kakadu Plum: Contains the highest known vitamin C concentration in the world, far surpassing oranges.
Exotic Superfoods: Fruits like acerola cherries and camu camu are extremely rich in vitamin C and are often consumed as powders or supplements.
Common Alternatives: Everyday foods such as bell peppers, guava, and strawberries are also excellent sources of vitamin C and easily accessible.
Antioxidant Synergy: The health benefits of these foods come from a range of nutrients and antioxidants, not just vitamin C alone.
Cooking Matters: The vitamin C content of foods can be reduced by heat and prolonged cooking, so consuming raw or lightly cooked fruits and vegetables is best.
Dietary Variety: For most people, a balanced diet rich in varied fruits and vegetables is sufficient to meet daily vitamin C requirements.

The Surprising World of Vitamin C Superfoods

While oranges are a well-known source of vitamin C, the title for the most concentrated sources goes to exotic superfoods. This essential water-soluble vitamin is vital for immune function, collagen production, and antioxidant defense, and must be consumed through diet as the body cannot produce it.

The Kakadu Plum: The Uncontested Champion

The Kakadu plum, found in northern Australia, is the world's richest natural source of vitamin C. This small green fruit contains extremely high levels, potentially exceeding 2,900 mg per 100 grams. Compared to a medium orange's 70 mg, the Kakadu plum is significantly more potent. While not widely available fresh, it's commonly consumed in powdered form.

Other Exotic Vitamin C Powerhouses

Other tropical and exotic foods also offer exceptional amounts of vitamin C:

Acerola Cherry: This fruit, also known as the West Indian cherry, is a potent source, with a half-cup serving providing around 1,650 mg of vitamin C. It's available as juice or in powdered supplements.
Camu Camu: This Amazonian berry is a celebrated 'superfood' with approximately 2,000 mg of vitamin C per 100 grams of pulp. It is typically consumed as a powder.
Rose Hips: The fruit of rose plants contains a substantial amount of vitamin C, with about 426 mg per 100 grams.

Common Foods with High Vitamin C Content

A balanced diet featuring common fruits and vegetables can also provide sufficient vitamin C. A detailed list of the Vitamin C content in popular foods is available on the {Link: Plantura Magazin https://plantura.garden/uk/green-living/nutrition/vitamin-c-fruits}.

The Importance of Antioxidants Beyond Vitamin C

The health benefits of these foods are due to a combination of nutrients, not just vitamin C. For example, camu camu contains various polyphenols and flavonoids with antioxidant properties. Kakadu plums are also rich in antioxidants like ellagic and gallic acids. Consuming whole foods provides a wider range of beneficial plant compounds than single-nutrient supplements.

How to Incorporate High Vitamin C Foods into Your Diet

To increase vitamin C intake, consider these options:

Add powdered superfoods like Kakadu plum, acerola, or camu camu to smoothies.
Snack on fruits such as strawberries, kiwi, and guava.
Include raw bell peppers in salads and sandwiches.
Use blackcurrants in juice, jam, or desserts.
Lightly cook vegetables like broccoli by steaming or microwaving to preserve vitamin C.

Conclusion

While the Kakadu plum is the food with the highest vitamin C concentration, the most potent sources generally come from exotic fruits like acerola cherries and camu camu, often available as powders. However, a diverse diet including common foods like bell peppers, strawberries, and broccoli can provide sufficient vitamin C for most individuals' health needs. Incorporating a variety of these nutrient-rich foods supports a healthy intake of this essential vitamin. {Link: Harvard's T.H. Chan School of Public Health https://nutritionsource.hsph.harvard.edu/vitamin-c/}

Frequently Asked Questions

The single richest food source of vitamin C is the Kakadu plum, an Australian native fruit with concentrations up to 100 times higher than oranges.

While a good source, the orange is surpassed by several exotic fruits like the Kakadu plum, acerola cherry, and camu camu, which have significantly higher concentrations of vitamin C.

These superfoods are far more concentrated in vitamin C, but common fruits like strawberries and vegetables like bell peppers still provide ample amounts. The best choice depends on availability and dietary needs.

Yes, vitamin C is water-soluble and sensitive to heat. Prolonged cooking methods like boiling can significantly reduce its content, whereas steaming and microwaving are less damaging.

You can add powdered superfoods like camu camu or acerola to smoothies, snack on fresh fruits like kiwi and strawberries, or include raw bell peppers in your salads and sandwiches.

For most healthy individuals, a balanced diet that includes a variety of fruits and vegetables is sufficient to meet daily vitamin C requirements and prevent deficiency.

A diet rich in vitamin C supports a healthy immune system, aids in wound healing, promotes collagen formation for healthy skin and bones, and provides powerful antioxidant protection.