What fruit holds the most vitamin C?

November 5, 2025 •

4 min read

Did you know that oranges, often considered the gold standard for Vitamin C, are far from the richest source? The fruit that holds the most vitamin C is the Kakadu plum, an Australian native with up to 100 times more vitamin C than an orange.

Quick Summary

The Kakadu plum contains the highest concentration of vitamin C, but other accessible fruits like acerola cherries and rose hips also far surpass oranges. Exploring lesser-known 'superfruits' can significantly increase your intake of this essential antioxidant.

Key Points

Kakadu Plum is #1: The Kakadu plum from Australia contains the highest known concentration of vitamin C, far surpassing oranges.
Acerola and Camu Camu are Potent: After the Kakadu plum, acerola cherries and camu camu berries are two of the most vitamin C-dense fruits available.
Don't Forget Rose Hips: The fruit of the rose plant, rose hips, are another exceptional source of vitamin C, with a high concentration of the nutrient.
Beyond Exotic Fruits: More common fruits like guavas, black currants, and kiwi also contain significantly more vitamin C than the famously associated orange.
Vitamin C is Crucial for Health: This essential antioxidant supports immune function, aids in collagen synthesis for skin health, helps with wound healing, and enhances iron absorption.
Diverse Diet is Best: Consuming a wide variety of colorful fruits and vegetables is the most effective strategy for ensuring adequate vitamin C intake and a broad spectrum of nutrients.

Unveiling the Vitamin C Champion: The Kakadu Plum

While citrus fruits like oranges are a well-known source of vitamin C, the true champion is a less familiar fruit: the Kakadu plum. This indigenous Australian fruit contains an astounding amount of ascorbic acid, with up to 2,907 mg per 100 grams. To put that into perspective, a single Kakadu plum can pack a larger vitamin C punch than multiple oranges combined. Though not readily available in most grocery stores, the Kakadu plum is often found in supplement powders or specialty products due to its nutritional density.

The Runners-up: Accessible Superfruits

While the Kakadu plum is in a league of its own, several other fruits offer a massive vitamin C boost and are much easier to find. Acerola cherries and rose hips are notable examples, containing several hundred milligrams per 100-gram serving. Incorporating these into your diet can provide significant health benefits, from supporting the immune system to aiding collagen production.

Top High-Vitamin C Fruits

Acerola Cherries: A powerful source, delivering up to 1,650 mg of vitamin C per half-cup serving.
Camu Camu: A small berry from the Amazon, often sold as a powder, with up to 2,000 mg of vitamin C per 100 grams.
Rose Hips: The fruit of the rose plant, providing 426 mg of vitamin C per 100 grams.
Guava: A single tropical guava fruit can provide 125 mg of vitamin C.
Black Currants: These dark, tart berries contain 102 mg of vitamin C per half-cup.
Kiwi: One medium kiwi provides a substantial dose of vitamin C, with about 64 mg.
Strawberries: A half-cup of sliced strawberries contains nearly 50 mg of vitamin C.
Orange: While surpassed by many others, a medium orange still offers a respectable 70 mg.

The Importance of Vitamin C

Vitamin C, also known as ascorbic acid, is a powerful antioxidant essential for overall health. It plays a crucial role in immune function, protecting the body from oxidative stress and harmful molecules called free radicals. It is also vital for the synthesis of collagen, a protein that maintains the health of your skin, bones, and connective tissues, and it enhances the absorption of iron from plant-based foods. The body does not produce vitamin C, so it must be obtained through diet or supplements.

Comparison Table: Vitamin C Content per 100g


Fruit	Approximate Vitamin C (mg) per 100g	Notes
Kakadu Plum	2,907	Highest known source, available dried or as powder.
Acerola Cherry	1,650	Very high concentration, best when fresh.
Camu Camu	2,000	Extremely high levels, mostly consumed as powder.
Rose Hips	426	Also available in teas and supplements.
Guava	125	Excellent source, rich in antioxidants.
Black Currants	181	Good for heart and immune health.
Kiwifruit	93	More than an orange, rich in antioxidants.
Strawberries	59	Common and delicious source.
Orange	53	Classic source, though not the highest.

Note: Vitamin C content can vary based on ripeness, processing, and growing conditions. Values are approximate average concentrations.

Beyond the Fruit Bowl

Many vegetables are also excellent sources of vitamin C. Bell peppers, chili peppers, kale, and broccoli all contain impressive amounts. The key is to consume a varied diet rich in colorful fruits and vegetables to ensure you are getting a wide array of vitamins and minerals. While cooking can reduce the vitamin C content of some foods, eating many of these options raw or lightly steamed can help preserve their nutritional value.

Considerations for Intake

The recommended daily intake of vitamin C varies by age and other factors. For adults, the recommended daily allowance (RDA) is 90 mg for men and 75 mg for women, with higher amounts for pregnant or lactating individuals. Smokers also require an additional 35 mg daily to counteract oxidative stress. While vitamin C supplements are widely available, natural sources often provide a more complete package of nutrients and antioxidants that work synergistically. For specific dietary advice, especially regarding supplements, consulting a healthcare professional is recommended.

Conclusion: A Diverse Array of Sources

While the Kakadu plum reigns supreme as the fruit with the most vitamin C, a wealth of other fruits and vegetables can easily meet and exceed daily requirements. Acerola cherries and rose hips are excellent and concentrated sources, while more common options like kiwis and strawberries provide a solid boost. Diversifying your diet to include a range of these vitamin-rich foods is the most effective way to harness the benefits of this essential nutrient for your immune system, skin health, and overall well-being. Ultimately, a balanced diet is the best approach to obtaining all the vital nutrients your body needs.

For more detailed information on nutrient values, the U.S. Department of Agriculture's FoodData Central is an authoritative resource for nutrition information on a vast range of foods.

Frequently Asked Questions

The Kakadu plum, native to Australia, holds the highest known concentration of vitamin C, containing up to 2,907 mg per 100 grams. This amount is significantly higher than other well-known sources.

While oranges contain a good amount of vitamin C (around 70 mg per medium fruit), they are far from the richest source. Many other fruits, like acerola cherries, camu camu, and kiwis, contain much higher concentrations.

Yes, it is possible to meet your daily vitamin C needs from common fruits and vegetables. Eating a varied diet that includes options like bell peppers, strawberries, kiwi, and broccoli can provide sufficient intake.

Aside from the Kakadu plum, some of the top high-vitamin C fruits include acerola cherries, camu camu, rose hips, guavas, and black currants.

For adults, the recommended daily intake is 90 mg for men and 75 mg for women. Requirements may be higher for smokers, pregnant, or lactating individuals.

Getting vitamin C from whole food sources is often preferred because they contain additional nutrients and antioxidants that work in synergy. While supplements are effective, whole foods offer a more complete nutritional profile.

Yes, vitamin C is water-soluble and sensitive to heat. Prolonged storage and cooking, especially boiling, can reduce the vitamin C content. Steaming or microwaving can help lessen these losses.