What Food Has the Highest Vitamin C in the World? And Other Top Sources

October 4, 2025 •

5 min read

With up to 2,907 mg of vitamin C per 100 grams, the Kakadu plum is the richest known food source of this vital nutrient. This remarkable Australian native contains over 50 times the vitamin C of a typical orange, answering the question of what food has the highest vitamin C in the world? with a surprising superfood hero.

Quick Summary

The Kakadu plum holds the record for the highest vitamin C content, but other contenders like camu camu, acerola cherries, and rose hips also boast potent levels. Learn about these and more accessible everyday sources for meeting your nutritional needs. A varied diet provides essential vitamin C for immune health and collagen synthesis.

Key Points

Kakadu Plum is the leader: The Australian Kakadu plum is the richest source of vitamin C globally, with up to 2,907 mg per 100g.
Other powerful superfoods exist: Exotic fruits like camu camu and acerola cherries are also incredibly potent, often sold in powdered form.
Accessible foods are excellent sources: Everyday options such as sweet yellow peppers, chili peppers, and kiwis contain more vitamin C than the famously rich orange.
Vitamin C is crucial for immunity and collagen: It acts as a powerful antioxidant, supports immune function, and is essential for producing collagen for healthy skin and connective tissues.
Preserve nutrients by eating fresh: Because vitamin C is destroyed by heat, eating fresh, raw produce is the best way to maximize intake.
Pairing with iron boosts absorption: Consuming vitamin C-rich foods alongside iron sources can enhance iron absorption.
Variety ensures complete nutrition: A diverse mix of vitamin C-rich fruits and vegetables in your diet provides a wide array of health benefits.

The Surprising Vitamin C King: The Kakadu Plum

When people think of vitamin C, oranges and other citrus fruits often come to mind first. However, the true champion is the Kakadu plum (Terminalia ferdinandiana), a small, greenish-yellow fruit native to Australia. With concentrations that can reach up to 2,907 mg per 100 grams, this fruit is a true nutritional powerhouse, containing an extraordinary amount of vitamin C—far surpassing most common sources. A single Kakadu plum can pack as much as 480 mg of vitamin C, delivering a staggering 484% of the daily value. While not widely available fresh outside of its native region, it is increasingly found in powdered form as a supplement and ingredient in health products.

Beyond the Obscure: Other Top Vitamin C Superfoods

While the Kakadu plum sits atop the list, other potent, though less common, superfoods offer impressively high concentrations of vitamin C:

Camu Camu: This small, tart berry from the Amazon rainforest is another exceptional source, with levels that can reach up to 3,133 mg per 100 grams of pulp, depending on ripeness and processing. It is often sold as a powdered supplement due to its extremely sour taste.
Acerola Cherries: Also known as Barbados cherries, these red fruits contain just under 1,700 mg of vitamin C per 100 grams. Acerola cherries also provide other beneficial nutrients like provitamin A and B vitamins.
Rose Hips: The fruit of the rose plant is surprisingly rich in vitamin C, with 100 grams providing 426 mg. Rose hips are often used for teas, jams, and jellies.

Accessible and Everyday Vitamin C-Rich Foods

While the top-tier sources are impressive, you don't need to track down exotic fruits to meet your daily vitamin C needs. Many common and widely available foods are excellent sources:

Chili Peppers: Green chili peppers contain 109 mg per 100g, while red ones offer 65 mg, making them more potent than oranges.
Sweet Yellow Peppers: As bell peppers ripen, their vitamin C content increases. One large yellow bell pepper provides 342 mg of vitamin C.
Black Currants: These dark, tart berries contain 102 mg of vitamin C per half-cup serving and are rich in antioxidants.
Guavas: A single guava can contain 125 mg of vitamin C, along with other antioxidants like lycopene.
Kiwi: One medium kiwi packs 56 mg of vitamin C and is also known for its beneficial effects on the immune system.
Broccoli: A half-cup of cooked broccoli provides 51 mg of vitamin C, along with vitamins K and A.
Brussels Sprouts: These mini cabbages offer 48 mg per half-cup when cooked and are packed with multiple vitamins.
Strawberries: One cup of sliced raw strawberries contains 97 mg of vitamin C, in addition to manganese and other beneficial antioxidants.
Oranges: While not the highest, a medium orange is still a great source, providing 83 mg of vitamin C.

The Role of Vitamin C in Overall Health

Vitamin C, or ascorbic acid, is a powerful antioxidant that helps protect your body's cells from damage caused by unstable molecules known as free radicals. In addition to its antioxidant activity, vitamin C is crucial for several key biological processes:

Immune System Support: It helps stimulate the production of white blood cells, which are essential for fighting off infections.
Collagen Synthesis: Vitamin C is a critical component for making collagen, the protein necessary for building and maintaining healthy skin, cartilage, bones, and blood vessels.
Enhanced Iron Absorption: It significantly improves the absorption of non-heme iron, the type of iron found in plant-based foods.
Wound Healing: Adequate vitamin C intake is vital for repairing and maintaining connective tissues, speeding up the healing process.

Comparison of Top Vitamin C Foods (mg per 100g)

To put things into perspective, here is a comparison of the most potent vitamin C sources alongside some common foods. Figures are approximate, as content can vary based on ripeness and preparation.


Food (Raw)	Vitamin C (mg per 100g)	Notes
Kakadu Plum	Up to 2,907	The highest known source, often dried or powdered.
Camu Camu	Up to 3,133 (pulp)	Extremely tart berry from the Amazon.
Acerola Cherry	1,677	Also known as Barbados cherry.
Rose Hips	426	Fruit of the rose plant.
Sweet Yellow Peppers	342 (large pepper)	Ripened yellow bell peppers are excellent.
Guava	228	A single guava can contain 125 mg of vitamin C.
Sweet Red Pepper	190 (100g)	Excellent everyday source.
Black Currants	181	Dark, flavonoid-rich berries.
Kiwi	93	One medium kiwi offers a significant portion of daily needs.
Strawberries	59	A readily available and popular choice.
Orange	53	A well-known but surprisingly mid-range source.

Tips for Maximizing Vitamin C Intake

Since the human body cannot produce or store vitamin C, it must be replenished daily through diet. Fortunately, it's easy to get enough by incorporating a variety of fruits and vegetables. Here are some strategies:

Eat Raw When Possible: Vitamin C is water-soluble and heat-sensitive, so cooking can significantly reduce its content. Eating fruits and vegetables raw, such as in salads or smoothies, helps preserve the vitamin.
Use Quick Cooking Methods: If cooking, opt for methods like steaming or microwaving, which use less water and shorter heating times, helping to minimize nutrient loss.
Combine with Iron: Eating vitamin C-rich foods with iron sources can improve iron absorption. Try a squeeze of lemon juice on a spinach salad.
Store Properly: Prolonged storage and exposure to light can degrade vitamin C. Consume fresh produce soon after purchase.
Add Variety: Consuming a diverse range of fruits and vegetables ensures you get not only vitamin C but a full spectrum of other beneficial nutrients and antioxidants.

Conclusion: Variety Is Key for a Vitamin C-Rich Diet

While the Kakadu plum holds the impressive title of having the highest vitamin C concentration in the world, it is not a necessary or practical source for most people. The good news is that a wide array of delicious and accessible fruits and vegetables are packed with this essential nutrient. By incorporating a variety of everyday foods like peppers, kiwis, strawberries, and broccoli into your daily diet, you can easily meet the Recommended Dietary Allowance (RDA) of 75-90 mg for most adults and reap the many health benefits of a vitamin C-rich nutrition diet, including robust immune function, healthy skin, and enhanced antioxidant protection. For more detailed information on vitamin C requirements and resources, visit the National Institutes of Health's Office of Dietary Supplements website.

Frequently Asked Questions

The Kakadu plum, an Australian native, is the best single source of vitamin C, containing an exceptional amount of up to 2,907 mg per 100 grams.

While a popular source, oranges are not the best source of vitamin C. Many other fruits and vegetables, including sweet peppers, kiwi, and strawberries, contain significantly more vitamin C per serving.

Yes, vitamin C is water-soluble and sensitive to heat. Prolonged cooking methods like boiling can significantly reduce the vitamin C content in foods. Steaming or microwaving can help minimize this loss.

Bioflavonoids are plant compounds found in many fruits that naturally enhance the absorption and stability of vitamin C in the body. This is why getting vitamin C from whole foods is often better than just supplements.

The recommended dietary allowance (RDA) for most adult men is 90 mg per day, and 75 mg per day for adult women. Smokers need an additional 35 mg per day.

Getting vitamin C from whole foods is always beneficial, as they provide a range of other nutrients, fiber, and bioflavonoids that enhance absorption and offer additional health benefits. Supplements are available for those who struggle to meet their needs through diet alone.

The body excretes excess vitamin C, making overdose rare. However, consuming more than the Tolerable Upper Intake Level of 2,000 mg per day can cause digestive issues like diarrhea.