What Food Has the Greatest Amount of Vitamin C?

November 17, 2025 •

3 min read

While most people associate vitamin C with oranges, the small, tropical camu camu berry from the Amazon rainforest actually contains the greatest amount of vitamin C, boasting more than 40 times the concentration of an orange per 100g. This remarkable fruit is a powerful way to significantly increase your daily intake of this essential vitamin and antioxidant.

Quick Summary

The most vitamin C-rich food is the camu camu berry, but many other fruits and vegetables also provide excellent amounts of this essential nutrient. Incorporating a variety of foods like guava, bell peppers, kiwi, and strawberries into your diet can help ensure adequate vitamin C intake to support overall health and immune function.

Key Points

Camu Camu is the Vitamin C Champion: The small, Amazonian camu camu berry contains the highest concentration of vitamin C in the plant kingdom, far surpassing oranges.
Beyond Citrus for High Potency: Excellent and more accessible sources of vitamin C include tropical guava, red and green bell peppers, black currants, kiwi, and strawberries.
Cooking Reduces Vitamin C: Since ascorbic acid is heat-sensitive, consuming fruits and vegetables raw or lightly cooked is the best way to preserve the maximum amount of vitamin C.
Antioxidant and Immune Support: Vitamin C is a powerful antioxidant that supports immune function, protects cells from oxidative stress, and aids in collagen production for healthy skin and tissues.
Increase Iron Absorption: Pairing vitamin C-rich foods with plant-based, non-heme iron sources can significantly improve iron absorption in the body.
Variety is Key for Optimal Health: A varied diet rich in different fruits and vegetables provides not only vitamin C but also a full spectrum of vitamins, minerals, and antioxidants for overall well-being.

What is Vitamin C and Why is it Important?

Vitamin C, or L-ascorbic acid, is a water-soluble vitamin that is vital for numerous bodily functions. As the human body cannot produce it, we must obtain it through our diet or supplementation. This essential micronutrient is well-regarded for its role in protecting cells from damage caused by free radicals, supporting a healthy immune system, and contributing to the maintenance of healthy skin, cartilage, bones, and blood vessels.

Its powerful antioxidant properties help fight oxidative stress, which is linked to various chronic diseases, including certain cancers and cardiovascular disease. Moreover, vitamin C is necessary for the biosynthesis of collagen, which is critical for wound healing and forming scar tissue. Low vitamin C levels have also been linked to cognitive impairment, especially in older adults.

The Surprising Champion: Camu Camu

Far surpassing the vitamin C content of more commonly known fruits, the camu camu berry, native to the Amazon, stands out as the ultimate powerhouse. This reddish-purple fruit contains an astonishing concentration of natural vitamin C, and due to its strong, sour flavor, it is most often consumed in a powdered or capsule form. Freeze-dried camu camu powder is a convenient way to add a potent vitamin C boost to smoothies, juices, and desserts.

Other Incredible Vitamin C Sources

While camu camu holds the top spot, many readily available fruits and vegetables are excellent sources of vitamin C. Integrating a wide variety of these into your diet is the most practical approach to meeting your daily requirements. Here are some of the most potent options:

Guava: This tropical fruit is an outstanding source, providing significantly more vitamin C per serving than oranges. A single guava can contain over 125 mg of vitamin C.
Bell Peppers: Sweet, raw bell peppers, especially the red and orange varieties, are loaded with vitamin C. One cup of chopped red bell pepper can provide over 200 mg.
Kiwifruit: One medium kiwifruit contains about 64 mg of vitamin C, providing more than half of the recommended daily allowance for many adults.
Black Currants: These dark, tart berries pack a huge punch of vitamin C, delivering 203 mg per cup.
Strawberries: A cup of sliced strawberries provides nearly 100 mg of vitamin C, along with other beneficial antioxidants.
Broccoli: This cruciferous vegetable is a great source of vitamin C. One cup of chopped, raw broccoli contains 81.2 mg.
Papaya: Just one cup of this sweet, tropical fruit provides 88 mg of vitamin C, and may also have anti-inflammatory properties.

How to Maximize Vitamin C Absorption

To get the most benefit from these vitamin C-rich foods, there are a few considerations:

Heat Sensitivity: Ascorbic acid is a delicate, water-soluble vitamin that is sensitive to heat. Cooking methods like boiling can significantly reduce its potency. Consuming raw or lightly steamed vegetables and fresh fruits is ideal for preserving the highest vitamin C content.
Freshness Matters: The vitamin C content of produce can decrease over time. Eating fresh fruits and vegetables soon after purchasing or harvesting them ensures you get the maximum amount of nutrients.
Pair with Iron: Vitamin C enhances the absorption of non-heme iron, which is the type found in plant-based foods. Pairing iron-rich foods like spinach with vitamin C sources such as bell peppers can boost your iron intake.

Comparison of Common Vitamin C Foods


Food	Serving Size	Vitamin C Content (approx. per serving)	Notes
Camu Camu Powder	1 tsp	Varies by brand, but highly concentrated	Often provides more than 2x the daily recommendation
Guava	1 cup, raw	377 mg	An exceptional source of Vitamin C.
Bell Pepper (Red), raw	1 cup, chopped	191 mg	A widely available vegetable with very high content.
Orange	1 medium	70 mg	The well-known citrus champion, but not the highest overall.
Kiwi	1 medium	64 mg	A great everyday source.
Strawberries	1 cup, sliced	98 mg	Popular berry with high antioxidant content.
Broccoli, raw	1 cup, chopped	81 mg	A surprising but excellent source.

Conclusion

While the orange has long been the symbol of vitamin C, the title for the greatest concentration belongs to the lesser-known Amazonian camu camu berry. For daily nutritional needs, relying on a diverse array of fresh, high-quality fruits and vegetables—including guava, bell peppers, kiwi, and strawberries—is a highly effective and delicious strategy. By focusing on raw consumption and incorporating a mix of these potent foods, you can easily meet and exceed your vitamin C requirements, strengthening your immune system and promoting overall health. For further information on recommended dietary allowances, you can consult the National Institutes of Health.

Frequently Asked Questions

No, cooking does not destroy all of the vitamin C, but it can significantly reduce its content. Since vitamin C is water-soluble and sensitive to heat, lighter cooking methods like steaming or consuming foods raw helps preserve more of the vitamin compared to boiling or prolonged high-heat cooking.

It is extremely difficult to consume too much vitamin C from food alone. Your body excretes any excess water-soluble vitamins through urine, and a varied diet rarely leads to excessive intake. However, very high doses from supplements can cause side effects like digestive upset.

No, oranges are a good and well-known source of vitamin C, providing 70 mg in a medium-sized fruit. However, other foods like camu camu, guava, and bell peppers contain much higher concentrations of the vitamin.

The recommended dietary allowance (RDA) for vitamin C varies by age and sex. For adults, it is typically around 75 mg for women and 90 mg for men. Specific needs can be higher for pregnant or breastfeeding individuals, and for smokers.

While synthetic ascorbic acid in supplements is chemically identical to the natural form and has equivalent bioavailability, getting vitamin C from whole foods offers additional nutrients like fiber and bioflavonoids. Whole food sources provide a more complete nutritional profile and are often considered the best approach.

A severe, long-term lack of vitamin C can lead to a deficiency known as scurvy, characterized by fatigue, weakness, joint pain, and bleeding gums. However, this is rare in developed countries where a varied diet is common.

Yes, freezing fruits and vegetables is an effective way to preserve their vitamin C content. Many frozen produce options can contain as much, if not more, vitamin C than fresh produce that has been stored for several days.