What has the highest percentage of vitamin C? A guide to the most potent food sources

November 24, 2025 •

3 min read

With a concentration that can be over 100 times higher than an orange, the Kakadu plum from Australia is the natural food source that has the highest percentage of vitamin C. This potent antioxidant is essential for immune function, skin health, and protecting cells from damage caused by free radicals.

Quick Summary

This guide details the foods with the most vitamin C, comparing exotic powerhouses like Kakadu plum and acerola cherry to common, widely available options for a nutritious diet.

Key Points

Kakadu Plum: This Australian native holds the highest known concentration of vitamin C, with significantly more than oranges.
Exotic Berries: Camu camu and acerola cherries are potent vitamin C sources, often available in powdered or juice form due to their perishability.
Bell Peppers: Raw yellow and red bell peppers are among the best and most accessible sources, offering more vitamin C than most citrus fruits.
Raw is Best: Since vitamin C is heat-sensitive, eating fresh, raw produce like peppers, kiwi, and strawberries maximizes your intake.
Daily Variety is Key: While exotic fruits top the charts, incorporating a variety of everyday fruits and vegetables ensures a consistent and sufficient supply of vitamin C for optimal health.

The Undisputed King: Kakadu Plum

Found predominantly in the tropical woodlands of Northern Australia, the Kakadu plum (Terminalia ferdinandiana) is the world's most concentrated natural source of vitamin C. Its extraordinary content can reach up to 5,300 mg per 100 grams, an amount 100 times greater than that of an orange. Indigenous Australians have long utilized this potent fruit for its medicinal and nutritional properties. Given its native habitat, it is rarely found fresh in international markets but is widely available in powdered form. The high antioxidant content helps combat oxidative stress and supports overall health.

Other Exotic Vitamin C Powerhouses

Beyond the Kakadu plum, several other lesser-known fruits pack an impressive vitamin C punch:

Camu Camu (Myrciaria dubia): Native to the Amazon rainforest, this small, tart fruit is a vitamin C giant, providing between 2,400 and 3,000 mg per 100 grams of pulp. Its highly acidic flavor means it is most often consumed as a powder mixed into smoothies or juices.
Acerola Cherries (Malpighia emarginata): These tart, cherry-like fruits are another top contender, boasting 1,000 to 2,000 mg of vitamin C per 100g, and as much as 1,677.6 mg in some preparations. Like camu camu, they are highly perishable and often processed into juice or supplements.
Rose Hips: The fruit of the rose plant, rose hips are a small, tangy source of vitamin C. Just 100 grams can provide up to 426 mg of vitamin C.

Accessible Everyday Sources

While exotic superfoods lead the list in concentration, many common fruits and vegetables offer a significant and more accessible amount of vitamin C, making it easy to meet your daily requirements.

Peppers: All bell peppers contain ample vitamin C, but the content increases with maturity. One cup of chopped red bell pepper contains 191 mg, while yellow bell peppers boast even more.
Guava: This tropical fruit is a more potent source than many realize, with one single guava containing about 125 mg of vitamin C.
Blackcurrants: These dark berries contain approximately 203 mg of vitamin C per cup, along with powerful antioxidants called anthocyanins.
Cruciferous Vegetables: Vegetables like broccoli, kale, and Brussels sprouts are excellent sources. A half-cup of cooked broccoli provides 51 mg, and the vitamin is also present in raw forms.
Strawberries: A cup of sliced raw strawberries contains nearly 100 mg of vitamin C, along with a mix of other beneficial antioxidants.
Kiwi: One medium kiwi packs about 56 mg of vitamin C, providing a significant portion of the recommended daily intake.

Comparison Table of Vitamin C Rich Foods


Food Source	Vitamin C per 100g	Notes
Kakadu Plum (Powder)	~5,300 mg	Highest natural source, often used in powder form.
Acerola Cherry (Fresh)	1,600–2,000 mg	Very high concentration, best consumed fresh or as juice.
Camu Camu (Pulp)	2,400–3,000 mg	Strong, sour taste; usually taken as a powder supplement.
Yellow Bell Pepper (Raw)	~184 mg	A readily available and versatile source.
Red Bell Pepper (Raw)	~128 mg	More vitamin C than green peppers.
Guava (Fresh)	~228 mg	Rich tropical fruit source, higher than oranges.
Blackcurrants (Fresh)	~181 mg	Small berries with a high vitamin content.
Kiwi (Fresh)	~93 mg	Popular fruit providing a good dose of vitamin C.
Orange (Fresh)	~53 mg	A well-known but surprisingly mid-range source.

For more detailed information on nutrient values and dietary guidance, consult authoritative sources like the National Institutes of Health.

Maximizing Vitamin C Intake

To get the most vitamin C from your food, consider these tips:

Eat raw: Vitamin C is sensitive to heat, so eating foods raw preserves the highest amount. This is especially true for peppers and leafy greens.
Avoid over-processing: Extended storage or overcooking can degrade vitamin C. Choose fresh or frozen produce over canned.
Combine with other nutrients: Pair vitamin C-rich foods with iron-rich foods, as vitamin C helps enhance iron absorption.
Use as a topping: Sprinkle fresh parsley or chili peppers on finished dishes to boost both flavor and vitamin C content without cooking.

Conclusion: Beyond Oranges

While the humble orange has long been the go-to example, it's clear that it is not what has the highest percentage of vitamin C. The crown belongs to the exotic Kakadu plum, followed closely by other superfoods like camu camu and acerola cherry. However, relying on these hard-to-find options isn't necessary for a vitamin-C-rich diet. With a diverse array of accessible foods, including bell peppers, guava, kiwi, and greens, you can easily ensure your body receives a steady supply of this crucial nutrient to support your immune system, protect your skin, and maintain overall health.

Frequently Asked Questions

The Kakadu plum, native to Australia, is the richest known source of vitamin C, containing up to 5,300 mg per 100g, which is over 100 times more than an orange.

While citrus fruits like oranges are a good and common source, they are not the best. Many other fruits and vegetables, such as Kakadu plums, camu camu, bell peppers, and kiwi, have much higher vitamin C concentrations.

Yes, vitamin C is heat-sensitive, and cooking methods like boiling can significantly reduce its content. Eating foods raw, steaming, or microwaving can help preserve more of the vitamin.

Readily available foods high in vitamin C include bell peppers (especially red and yellow), broccoli, strawberries, kiwi, Brussels sprouts, and kale.

It is highly unlikely to get an overdose of vitamin C from food alone. As a water-soluble vitamin, any excess is typically flushed out of the body through urine. Excessive intake from supplements, however, can sometimes cause digestive upset.

You can add more vitamin C by snacking on fresh fruits like kiwi and strawberries, adding chopped bell peppers to salads and sandwiches, and sprinkling fresh parsley over meals.

For those who cannot access the absolute top food sources, supplements are a viable option. However, most people can meet their daily vitamin C needs through a varied diet of common fruits and vegetables.