What Fruit Has the Highest Amount of Vitamin C?

November 16, 2025 •

4 min read

With up to 100 times more vitamin C than an orange, the Kakadu plum is the richest known fruit source on the planet. While oranges are famous for their vitamin C content, they are far from the top of the list when compared to other less-common superfoods. This article uncovers what fruit has the highest amount of vitamin C, comparing several exotic and common options.

Quick Summary

The Kakadu plum contains the highest concentration of vitamin C, far surpassing other fruits. This overview provides an in-depth comparison of several potent fruit sources, including the Kakadu plum, Camu Camu, and Acerola cherry, detailing their nutrient levels and health benefits.

Key Points

Kakadu Plum: The Kakadu plum is the fruit with the highest known amount of vitamin C, containing up to 2,907 mg per 100 grams.
Exotic Alternatives: Lesser-known fruits like Camu Camu and Acerola cherry also provide exceptionally high concentrations of vitamin C.
Accessible Options: For more common choices, guava, kiwifruit, and strawberries offer significant amounts of vitamin C and are widely available.
Antioxidant Benefits: The vitamin C found in these fruits acts as a potent antioxidant, protecting the body's cells from oxidative stress and supporting the immune system.
Preparation Matters: To preserve the vitamin C content, it is best to consume these fruits raw or with minimal cooking, as heat can destroy the nutrient.
Collagen and Iron: Vitamin C is vital for collagen production, which supports skin and bone health, and it also aids in the absorption of iron.

The Surprising Champion: The Kakadu Plum

Many people assume oranges or strawberries are the best sources of vitamin C, but the true champion is the Kakadu plum. This native Australian superfruit, scientifically known as Terminalia ferdinandiana, contains an extraordinary concentration of vitamin C. With up to 2,907 mg of vitamin C per 100 grams, a single Kakadu plum can provide several times the average adult's daily requirement. This makes it a powerhouse for boosting immune function, enhancing skin health, and acting as a powerful antioxidant.

Other Exotic and Potent Contenders

While the Kakadu plum is the top contender, other lesser-known tropical fruits also pack an impressive vitamin C punch. These include the Camu Camu and Acerola cherry, which are much more potent than typical grocery store fruits.

Camu Camu: This tart berry from the Amazon rainforest is a vibrant red-purple fruit known for its exceptionally high vitamin C content. Studies show that fresh Camu Camu can contain between 2,000 and 3,000 mg of vitamin C per 100 grams, placing it second only to the Kakadu plum. Due to its extremely sour taste, it is most often consumed in powder or capsule form.
Acerola Cherry: Also known as the Barbados cherry, this fruit is another remarkable source of vitamin C. Just a half-cup serving can provide 1,650 mg of vitamin C. This high concentration also supplies potent antioxidant and anti-inflammatory benefits.
Rose Hips: These are the small, tangy fruits of the rose plant. With 426 mg of vitamin C per 100 grams, rose hips offer a significant dose of this essential nutrient.

More Accessible High-Vitamin C Fruits

For those unable to find or afford exotic superfoods, several common fruits and vegetables offer a strong boost of vitamin C. These options are readily available in most supermarkets and can easily be incorporated into a balanced diet.

Guava: A single guava fruit provides 125 mg of vitamin C, exceeding the daily value for most adults.
Kiwifruit: Known for its green flesh and tangy flavor, one medium kiwi contains 64 mg of vitamin C. Some varieties contain even higher levels.
Strawberries: A half-cup of sliced strawberries offers 49 mg of vitamin C and other beneficial antioxidants.
Oranges: While not the highest source, a medium orange still provides a solid 70 mg of vitamin C.

Vitamin C Content Comparison Table

Here is a comparison of vitamin C content (per 100g) for some of the top fruits discussed:


Fruit (per 100g)	Vitamin C Content (approx. mg)	Daily Value (%)*
Kakadu Plum	2,900	3222%
Camu Camu	2,800	3111%
Acerola Cherry	1,678	1864%
Rose Hips	426	473%
Guava	228	254%
Kiwi	93	103%
Orange	70	78%
Strawberry	54	54%

*Based on a 90 mg Daily Value (DV) for adults.

The Role of Vitamin C in the Body

Vitamin C is a water-soluble vitamin that the human body cannot produce on its own, making it essential to obtain from food sources. It plays a crucial role in many bodily functions:

Antioxidant Protection: It helps protect cells from damage caused by harmful free radicals, which can reduce inflammation and the risk of chronic diseases.
Collagen Synthesis: Vitamin C is essential for producing collagen, a key protein for maintaining healthy skin, bones, cartilage, and blood vessels.
Immune System Support: It boosts the immune system by supporting various cellular functions, helping to reduce the duration and severity of colds.
Iron Absorption: It enhances the absorption of non-heme iron, the type of iron found in plant-based foods.
Wound Healing: Adequate vitamin C intake promotes faster and more effective wound healing.

How to Maximize Your Vitamin C Intake

To ensure you are getting enough vitamin C, consider these practical tips:

Eat Raw or Lightly Cooked: Vitamin C is heat-sensitive and water-soluble, so cooking can reduce its content. Eating fresh, raw fruits and vegetables, or opting for quick cooking methods like steaming or microwaving, can help preserve the vitamin.
Choose Varied Sources: While focusing on the highest sources is good, incorporating a wide variety of vitamin C-rich foods ensures a broad spectrum of nutrients. A daily mix of fruits and vegetables is beneficial.
Consider Supplements: For those with limited access to fresh, high-quality produce or specific dietary restrictions, supplements containing ascorbic acid can be a viable option.

Conclusion

The quest to find what fruit has the highest amount of vitamin C leads definitively to the Kakadu plum, a powerful Australian native. Its incredible vitamin C concentration, far exceeding more common options like oranges, cements its status as a nutritional powerhouse. However, other accessible choices like guavas, kiwis, and strawberries also provide significant amounts. Ultimately, a varied diet rich in both common and exotic fruits, eaten as fresh as possible, is the best strategy for maximizing vitamin C intake and supporting overall health. For those seeking the absolute peak, the Kakadu plum, followed by Camu Camu and Acerola, offers the most potent natural sources available.

Visit the NIH Office of Dietary Supplements for more detailed information on vitamin C.

Frequently Asked Questions

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

No, an orange is not the best source. While a good and common source, many other fruits like the Kakadu plum, Camu Camu, and Acerola cherry have significantly higher levels of vitamin C.

Camu Camu is a tart, sour berry from the Amazon rainforest that is extremely high in vitamin C. It is usually consumed in powder or capsule form due to its strong taste.

The recommended daily allowance for adults varies slightly, but is typically around 75 mg for women and 90 mg for men. People who smoke require an additional 35 mg per day.

Yes, vitamin C is heat-sensitive and water-soluble, so cooking can reduce its content. Eating fruits and vegetables raw or using minimal cooking is best to preserve vitamin C.

Yes, besides exotic fruits, readily available options like guava, kiwi, and strawberries contain impressive amounts of vitamin C per serving.

Adequate vitamin C intake supports immune function, aids in collagen production for skin and bone health, acts as an antioxidant, and helps with wound healing.