What Has the Highest Form of Vitamin C? A Guide to Top Sources

November 5, 2025 •

4 min read

According to research published in the journal Nutrients, the Kakadu plum, an Australian native, possesses the highest known concentration of vitamin C of any food worldwide, with levels up to 100 times that of an orange. This fact answers the question of what has the highest form of vitamin C, but highlights that many powerful, and often surprising, sources exist beyond the typical citrus fruit.

Quick Summary

The Kakadu plum is the richest known dietary source of vitamin C. Other potent sources include acerola cherries, camu camu, rose hips, and bell peppers. Cooking methods can affect vitamin C levels, and fresh, raw intake offers the highest concentration.

Key Points

Kakadu Plum is the Highest Source: The Kakadu plum holds the highest known natural concentration of vitamin C, surpassing all other foods.
Exotic Alternatives: Other tropical fruits like acerola cherries and camu camu are also extremely rich in vitamin C.
Common Produce is Effective: Many everyday fruits and vegetables, including bell peppers, guavas, and kiwis, offer more vitamin C per serving than oranges.
Vitamin C is a Potent Antioxidant: It protects your cells from oxidative stress, a process linked to numerous chronic diseases.
Supports Immune Function and Collagen: Essential for a healthy immune system, vitamin C is also a key component in producing collagen for skin, bones, and wound healing.
Fresh is Best for Content: Since vitamin C is sensitive to heat and light, eating raw or lightly cooked foods preserves more of the nutrient.
Cooking Affects Levels: Boiling can cause a significant loss of vitamin C, while steaming or microwaving retains more.
Variety is Key for Nutrition: For a balanced diet, incorporate a mix of fresh fruits and vegetables to ensure a consistent intake of vitamin C.

The Unrivaled Champion: Kakadu Plum

While oranges are a famous source of vitamin C, they are far from the most potent. The Kakadu plum (Terminalia ferdinandiana) is a small, greenish-yellow fruit native to northern Australia that holds the world record for the highest natural vitamin C content. With up to 2,907 mg of vitamin C per 100 grams, a single plum can provide several times the recommended daily intake. Beyond its remarkable vitamin C, this superfood is also rich in potassium, vitamin E, and the powerful antioxidant lutein, making it a nutritional powerhouse.

Other Extraordinary Sources

Though not as concentrated as the Kakadu plum, several other tropical and exotic fruits are exceptionally high in vitamin C, far surpassing common produce:

Acerola Cherries: A potent source of vitamin C, a half-cup (49g) of red acerola cherries can provide 1650 mg. This fruit, also known as the West Indian cherry, is rich in polyphenols and vitamin A.
Camu Camu: This fruit from the Amazon rainforest is another top contender. Camu camu contains a very high concentration of vitamin C and is also noted for its strong anti-inflammatory properties.
Rose Hips: These are the small, tangy fruits of the rose plant. Fresh rose hips contain a high amount of vitamin C, with 100 grams providing 426 mg, or 473% of the daily value. They can be used to make tea, jellies, and jams.
Guava: This tropical fruit is widely available and a significant source of vitamin C, with a single guava containing 125 mg. It is also packed with fiber and antioxidants like lycopene.

Accessible High-Concentration Fruits and Vegetables

For those seeking more accessible options, many everyday fruits and vegetables provide a significant amount of vitamin C. Incorporating a variety of these foods into your daily diet is an effective strategy for meeting your nutritional needs.

Bell Peppers: The vitamin C content in bell peppers increases as they mature. A large yellow bell pepper provides 342 mg, significantly more than green peppers.
Blackcurrants: These berries are a rich source of vitamin C and get their dark color from anthocyanins, powerful antioxidants that support cardiovascular health.
Kiwis: Just one medium kiwi contains 56 mg of vitamin C and offers other key nutrients like fiber, folate, and potassium.
Papaya: One cup of papaya provides 88 mg of vitamin C, making it a great option for a daily boost.
Broccoli and Brussels Sprouts: These cruciferous vegetables are excellent sources of vitamin C. A half-cup of cooked broccoli offers 51 mg, and the same amount of Brussels sprouts provides 48 mg.
Strawberries: One cup of sliced raw strawberries delivers 97 mg of vitamin C, along with a beneficial mix of flavonoids and antioxidants.

The Importance of Vitamin C for Health

Vitamin C, or ascorbic acid, is a water-soluble vitamin that the human body cannot produce on its own, making it an essential part of the diet. It plays a crucial role in many bodily functions:

Immune System Support: Vitamin C is vital for the proper function of immune cells, including phagocytes and lymphocytes. It supports the body's defenses against infections and may help reduce the duration of common colds.
Collagen Synthesis: It is a required cofactor for the enzymes that produce collagen, the main protein component of connective tissues like skin, ligaments, and blood vessels. This supports wound healing and maintains skin elasticity.
Powerful Antioxidant: Vitamin C protects cells from damage caused by free radicals, which are compounds that can contribute to chronic diseases. It works synergistically with other antioxidants in the body, such as vitamin E.
Enhanced Iron Absorption: This vitamin improves the absorption of non-heme iron, the type of iron found in plant-based foods.

Maximizing Your Vitamin C Intake

Since vitamin C is water-soluble and sensitive to heat, light, and air, how you prepare and store your food can significantly impact its nutritional value. Here are some tips to maximize your intake:

Eat Raw When Possible: Fresh, uncooked fruits and vegetables contain the highest vitamin C levels. Consider adding raw bell peppers, kale, or strawberries to your meals.
Cook Smartly: If cooking, opt for methods that minimize water and heat exposure. Steaming or microwaving can preserve more vitamin C than boiling.
Store Properly: Keep vitamin C-rich foods in a cool, dark place and consume them relatively quickly after purchasing to prevent nutrient loss.
Drink Fresh Juice: While pasteurization can reduce vitamin C, fresh-pressed juices still offer a good source. Be mindful of added sugars in some products.

Comparison of High-Vitamin C Foods (per 100g)


Food Source	Vitamin C Content (mg)	Comparison Notes
Kakadu Plum	Up to 2,907	The most concentrated source in the world.
Acerola Cherry	1,650 (per 1/2 cup)	Tropical powerhouse, also rich in Vitamin A.
Rose Hips	426	Tangy fruit of the rose plant.
Yellow Bell Pepper	342 (per large pepper)	More concentrated as it ripens.
Guava	125 (per fruit)	Easily accessible tropical fruit.
Blackcurrants	102 (per 1/2 cup)	Rich in antioxidants and flavor.
Strawberries	97 (per cup)	Common fruit with high vitamin content.
Orange Juice	93 (per 3/4 cup)	A significant source, but processing affects content.
Kiwifruit	85 (per 100g)	Contains more vitamin C per gram than an orange.

Conclusion

While the Kakadu plum represents the ultimate answer to what has the highest form of vitamin C, relying on a single, hard-to-find fruit is unnecessary. The best nutritional strategy involves consuming a wide variety of fresh, whole foods. From tropical fruits like guava to common staples like bell peppers and broccoli, nature provides plenty of ways to meet and exceed your daily vitamin C needs. By making informed choices about food preparation and selecting a diverse range of fresh produce, you can effortlessly harness the immune-boosting, antioxidant-rich power of this essential nutrient.

Frequently Asked Questions

Among commonly available foods, bell peppers are an excellent source. A half-cup of raw, red bell pepper contains 95 mg of vitamin C, which is 106% of the daily value.

A 3/4 cup of orange juice provides 93 mg of vitamin C, while a medium-sized orange contains 70 mg. While the juice has a slightly higher concentration per typical serving, eating the whole fruit provides more fiber.

Yes, cooking can significantly reduce the vitamin C content in food, as it is heat and water-soluble. The best cooking methods for retaining vitamin C are steaming and microwaving, which minimize exposure to heat and water.

Most health professionals agree that meeting your nutritional needs through food is preferable. Food provides a full array of nutrients and fiber. However, supplements containing ascorbic acid are generally considered to have equivalent bioavailability to the natural form.

The recommended daily intake of vitamin C varies by age and other factors. For adults, the recommendation is typically around 75-90 mg per day.

Since vitamin C is water-soluble, excess amounts are typically flushed out by the body, so toxicity is rare. However, very high doses can lead to side effects like diarrhea, nausea, and cramps.

Vitamin C is a powerful antioxidant that supports collagen production, protects against sun damage, and helps brighten the skin by reducing dark spots. It is crucial for maintaining a healthy and youthful complexion.