What Fruits Have Vitamin C? A Comprehensive Guide

January 2, 2026 •

3 min read

Many people associate oranges with vitamin C, but the Kakadu plum, an Australian superfood, contains up to 100 times more of the nutrient per gram than an average orange. Incorporating a variety of vitamin C-rich fruits into your diet is essential for optimal health and well-being.

Quick Summary

This guide reveals the best fruit sources of vitamin C, including exotic and common options, highlighting their benefits for immune function and overall health. Information on maximizing intake and addressing common questions is included.

Key Points

Beyond Oranges: Exotic fruits like Kakadu plums and acerola cherries contain far higher concentrations of vitamin C than typical citrus.
Immune Support: Vitamin C is a potent antioxidant that supports immune cell function and protects the body from oxidative stress.
Skin and Bones: As a key component in collagen synthesis, vitamin C is crucial for maintaining healthy skin, cartilage, and bone structure.
Boost Iron Absorption: Consuming vitamin C with plant-based iron sources can significantly increase the iron's absorption rate in the body.
Eat Raw for Max Benefit: Vitamin C is sensitive to heat. Eating fruits raw or using preparation methods like steaming preserves its content more effectively.
Rare Side Effects from Food: It is extremely difficult to get too much vitamin C from food alone; side effects are primarily associated with high-dose supplements.

The Top Tier: Highest Vitamin C Content

While citrus fruits are well-known for their vitamin C, some exotic fruits offer significantly higher concentrations. These nutritional powerhouses can supercharge your daily intake with a smaller serving size.

Kakadu Plum and Acerola Cherries

Leading the pack is the Kakadu plum, a native Australian fruit with the highest known concentration of vitamin C in the world, boasting up to 2,907 mg per 100 grams. Another contender is the acerola cherry, which packs 1,650 mg per half cup, providing over 900% of the Daily Value. Incorporating these, even in supplement form or as a powder, can provide an incredible antioxidant boost.

Guava and Blackcurrants

Guava is another tropical standout, with a single fruit containing 125 mg of vitamin C. The dark, tart blackcurrant offers 102 mg per half-cup serving, along with powerful anthocyanin antioxidants. These fruits offer a potent combination of vitamins and beneficial plant compounds.

Everyday Fruits Rich in Vitamin C

For more accessible options, many common fruits found in grocery stores are excellent sources of this vital nutrient. Eating a variety of these can easily help meet your daily needs.

Citrus Fruits

Oranges, grapefruit, lemons, and limes are classic sources of vitamin C. A medium orange contains about 83 mg, making it a reliable choice for your daily dose. Including lemon or lime juice in water or dressings is an easy way to add flavor and a vitamin boost.

Strawberries and Kiwi

One cup of sliced strawberries contains 97 mg of vitamin C, and they are also a great source of manganese and folate. A single medium kiwi fruit provides 56 mg of vitamin C, along with other heart-healthy benefits.

Papaya and Cantaloupe

One cup of diced papaya provides 88 mg of vitamin C, in addition to its anti-inflammatory properties. Cantaloupe is a sweet and hydrating option, with one cup containing 17 mg of vitamin C.

Comparison of Vitamin C in Popular Fruits

Below is a comparison of the vitamin C content in a selection of both high-concentration and everyday fruits, based on typical serving sizes.


Fruit	Serving Size	Vitamin C (mg)	% Daily Value (DV)
Kakadu Plum	1 plum (~15g)	~350-480	~400-530%
Acerola Cherry	1/2 cup (49g)	1650	916%
Guava	1 piece (55g)	125.6	139%
Orange	1 medium (131g)	69.7	78%
Kiwi	1 medium (69g)	64	71%
Strawberries	1/2 cup, halved (76g)	44.7	54%
Papaya	1/2 cup, diced (70g)	43.3	48%
Cantaloupe	1/2 cup, diced (80g)	29.4	32%

Maximizing Vitamin C Intake from Fruits

To get the most nutritional value from your fruit, consider these tips:

Eat raw where possible: Vitamin C is sensitive to heat, so eating fruits like strawberries, kiwi, and papayas raw helps preserve their vitamin content.
Choose fresh or frozen: Frozen fruit is often picked and frozen at peak ripeness, locking in nutrients. It can be a great alternative when fresh is out of season.
Blend into smoothies: Incorporating vitamin C-rich fruits and greens like spinach into a morning smoothie is a delicious and easy way to get a significant daily boost.
Store properly: Keep fruits in a cool, dark place or refrigerate to slow down nutrient degradation.

Potential Risks of Excessive Vitamin C Intake

While it is virtually impossible to consume too much vitamin C from fruits alone, taking high-dose supplements can potentially cause adverse effects. Excess vitamin C is excreted via urine because it is water-soluble, but very large supplemental doses (over 2,000 mg/day) might lead to digestive distress, nausea, and an increased risk of kidney stones in susceptible individuals.

Conclusion: Embracing a Vitamin C-Rich Diet

Vitamin C is a crucial nutrient for numerous bodily functions, and fruits offer a delicious and natural way to meet your daily requirements. By understanding which fruits are the most concentrated sources and incorporating a variety of them into your diet, you can support your immune system, improve skin health, and boost your overall well-being. For comprehensive dietary information, refer to authoritative sources such as the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

The Kakadu plum holds the record for the highest concentration of vitamin C, with up to 2,907 mg per 100 grams. This is significantly more than common citrus fruits.

Yes, all citrus fruits are good sources, though the amount varies. An average orange provides a substantial portion of the daily recommended intake.

The Recommended Dietary Allowance (RDA) for vitamin C is 90 mg for adult men and 75 mg for adult women. Smokers require an additional 35 mg per day.

Yes, vitamin C is a water-soluble vitamin that is destroyed by heat. To preserve the content, it is best to eat fruits raw or use cooking methods like steaming or microwaving for minimal loss.

Early symptoms of deficiency can include fatigue, weakness, achy muscles, joint pain, easy bruising, and dry skin. Severe deficiency leads to scurvy.

No, it is nearly impossible to consume a toxic amount of vitamin C from fruits alone. Any excess from food is simply excreted by the body.

Yes, vitamin C supports the immune system by enhancing the function of immune cells and protecting against oxidative stress. However, it does not prevent the common cold.