What foods are high in ascorbic acid?

November 27, 2025 •

2 min read

According to the NIH, while oranges are a famous source, many other fruits and vegetables contain significantly more ascorbic acid, also known as vitamin C. This essential, water-soluble nutrient plays a crucial role in immune function, skin health, and iron absorption, making it vital to know what foods are high in ascorbic acid.

Quick Summary

A varied diet rich in fruits and vegetables provides ample ascorbic acid, with many lesser-known options surpassing citrus fruits. Discover powerful sources beyond oranges, including exotic plums and bell peppers, for optimal immune function and skin health.

Key Points

Beyond Citrus: Many less common fruits and some vegetables contain higher concentrations of ascorbic acid (vitamin C) than oranges.
Top Fruit Sources: Exotic fruits like the Kakadu plum, acerola cherries, and guavas are among the most potent fruit sources of ascorbic acid.
Vegetable Powerhouses: Certain vegetables, including sweet yellow peppers, mustard spinach, kale, and broccoli, are excellent sources of ascorbic acid.
Cooking Matters: Since ascorbic acid is heat-sensitive and water-soluble, eating raw or using quick cooking methods like steaming can preserve more of the nutrient.
Antioxidant Benefits: Ascorbic acid functions as a powerful antioxidant, protecting cells from free radical damage and supporting immune function.
Iron Absorption: Consuming foods high in ascorbic acid can significantly increase the body's absorption of non-heme iron from plant-based foods.

Ascorbic Acid: An Essential Nutrient

Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for numerous bodily functions and must be obtained through diet or supplements. It acts as a powerful antioxidant, protecting cells from damage by free radicals linked to chronic diseases. This vitamin is crucial for healthy skin, blood vessels, bones, and cartilage through its role in collagen synthesis and also supports the immune system and enhances the absorption of non-heme iron.

Top Ascorbic Acid-Rich Fruits

Beyond citrus fruits, many other fruits provide high levels of ascorbic acid. Integrating a variety of these into your diet is a great way to meet your needs. Some of the most concentrated sources include Kakadu plums, which are exceptionally high, acerola cherries, rose hips, guavas, and black currants. Other notable fruits are kiwis and strawberries. Oranges also contain ascorbic acid, offering about 70 mg per medium fruit.

Vegetables Packed with Ascorbic Acid

Certain vegetables can offer as much or even more vitamin C than fruits. To preserve the nutrient, consume them raw or with minimal cooking. Bell peppers (especially red and yellow), mustard spinach, kale, broccoli, Brussels sprouts, and cauliflower are excellent sources. Even baked potatoes provide a modest amount of ascorbic acid.

Cooking and Storage Tips for Preserving Ascorbic Acid

Ascorbic acid is sensitive to heat and water, so preparation methods affect the amount retained. Eating fruits and vegetables raw is ideal. If cooking, use quick methods like steaming or microwaving and minimize water usage. Storing produce in a cool, dark place and consuming it relatively quickly also helps maintain vitamin C levels.

Comparison of High-Ascorbic Acid Foods


Food (per 100g)	Ascorbic Acid (mg)	Serving Size Reference	Notes
Kakadu Plum	2,907	100g	World's highest concentration
Acerola Cherry	1,650	1/2 cup	Significant antioxidant properties
Mustard Spinach	195	1 cup raw	Also contains vitamin A, potassium, and calcium
Sweet Yellow Pepper	342	1 large pepper	More than double a green pepper
Guava	125	1 single fruit	Also rich in lycopene and fiber
Orange	50	100g	A classic source, but not the highest
Broccoli	81.2	1 cup raw	Also a source of antioxidants

Conclusion

Ensuring adequate ascorbic acid intake through a varied diet of fruits and vegetables is vital for overall health. Many sources beyond traditional citrus fruits, such as Kakadu plums, acerola cherries, and bell peppers, offer even higher concentrations. Prioritizing raw or lightly cooked produce from a diverse range of colorful options helps maximize the benefits of this essential antioxidant and supports immune function and vitality.

Harvard Health offers further reading on the myths and truths surrounding vitamin C.

Frequently Asked Questions

Ascorbic acid is the scientific name for Vitamin C, a water-soluble vitamin that is essential for many bodily functions but cannot be produced by the human body.

The Kakadu plum, an Australian native fruit, has the highest known concentration of ascorbic acid, with up to 2,907 mg per 100 grams.

Yes, cooking can destroy ascorbic acid. Since it is both water-soluble and heat-sensitive, prolonged cooking times or boiling methods can significantly reduce the vitamin C content in foods.

Yes, bell peppers, especially red and yellow varieties, can contain significantly more vitamin C than an orange. One large yellow pepper can provide more than twice the amount of vitamin C found in a medium orange.

Eating foods high in ascorbic acid is crucial for boosting the immune system, aiding in collagen production for healthy skin, and protecting cells from damaging free radicals.

Most health professionals recommend getting your nutritional needs, including ascorbic acid, primarily from food. A balanced diet of fruits and vegetables provides a wide array of nutrients and antioxidants that offer more comprehensive health benefits than a supplement alone.

To maximize your intake, focus on eating raw fruits and vegetables, or use quick cooking methods like steaming. Consider adding a variety of high-ascorbic acid foods like bell peppers, broccoli, and kiwi to salads and snacks.