What Has the Most Vitamin C Per Gram?

December 2, 2025 •

3 min read

With up to 100 times the vitamin C of an orange, the Kakadu plum, a native Australian fruit, boasts the highest concentration of ascorbic acid per gram of any known food. However, this exotic fruit is not readily available to most people, leaving many to wonder about the other powerhouse options. Uncovering what has the most vitamin C per gram requires looking beyond the typical citrus fruits to a broader range of lesser-known yet potent sources.

Quick Summary

The Kakadu plum holds the record for the highest vitamin C concentration per gram, though other potent and more accessible options include camu camu, acerola cherries, and bell peppers. Cooking methods can affect vitamin content, and different sources offer unique nutritional profiles beyond just ascorbic acid.

Key Points

Kakadu Plum is the leader: The Kakadu plum, an Australian fruit, contains the highest known concentration of vitamin C per gram, potentially reaching several thousand milligrams per 100g.
Exotic fruits are highly potent: Camu camu and acerola cherries are other excellent sources of vitamin C, but are typically consumed as supplements or powder due to their tartness and perishability.
Common foods provide strong alternatives: Readily available foods like red and yellow bell peppers, guava, and blackcurrants offer a significant amount of vitamin C per gram and can be easily integrated into a diet.
Cooking affects vitamin C content: Vitamin C is sensitive to heat, with cooking methods like boiling significantly reducing its levels. Raw consumption or minimal cooking methods like steaming help preserve more of the vitamin.
Beyond just vitamin C: High-vitamin C foods often contain other beneficial compounds, like antioxidants and bioflavonoids, which enhance overall health benefits.
Diversity is key: A varied diet including multiple high-vitamin C fruits and vegetables ensures not only sufficient ascorbic acid but also a broader spectrum of essential nutrients.

The Vitamin C Powerhouses: A Global Ranking

While the Kakadu plum is an undisputed winner, several other foods boast exceptionally high vitamin C content when measured by weight. These include fruits from the Amazon and nutrient-dense foods available in your local supermarket. Understanding this hierarchy allows for more informed dietary choices, ensuring you get the most nutritional value from every gram.

Exotic Contenders with Extreme Potency

Certain regions produce fruits with vitamin C levels that dwarf those of common produce. These include the previously mentioned Kakadu plum, as well as others like the camu camu and acerola cherry.

Kakadu Plum: A single Kakadu plum (around 15g) can provide several hundred milligrams of vitamin C, far exceeding the daily recommended intake. Its use in Western markets is typically limited to dried powders or supplements due to its remote sourcing.
Camu Camu: This sour berry from the Amazon contains up to 2,000 mg of vitamin C per 100 grams, making it a world-class source. It is most often consumed as a powder in smoothies or juices to mask its tartness.
Acerola Cherry: Native to the West Indies, the acerola cherry delivers between 1,500 and 4,500 mg of vitamin C per 100 grams, depending on ripeness and growing conditions. Due to its delicate nature, it is also frequently sold as a powder or extract.

Accessible Everyday High-Scorers

For those seeking more common, readily available options, several fruits and vegetables still offer impressive amounts of vitamin C per gram.

Rose Hips: The fruit of the rose plant is a potent source, containing around 426 mg per 100 grams. It can be consumed as a tea or supplement.
Red and Yellow Bell Peppers: These are among the most accessible high-vitamin C vegetables. Red peppers have about 190 mg per 100 grams, while yellow ones can contain even more.
Guava: This tropical fruit offers approximately 228 mg of vitamin C per 100 grams and is more widely available than many exotic superfoods.
Blackcurrants: These berries pack a punch, with around 181 mg of vitamin C per 100 grams.
Parsley: As an herb, parsley provides 130 mg of vitamin C per 100 grams, proving that even a garnish can be a significant source.

The Impact of Cooking and Storage

It is important to remember that vitamin C is water-soluble and sensitive to heat and light. This means that processing and cooking can significantly reduce its potency. To maximize intake, raw consumption is often recommended. Steaming or microwaving can help retain more vitamin C compared to boiling, which causes the nutrient to leach into the water. Furthermore, prolonged storage can also cause the vitamin content to diminish over time.

Comparison Table: Vitamin C Content Per 100 Grams

To provide a clear perspective on the different sources, here is a comparison of various foods, ranked by their vitamin C concentration per 100 grams:


Food	Approximate Vitamin C (mg per 100g)
Kakadu Plum	2,300–5,300
Camu Camu	2,000–3,000
Acerola Cherry	1,500–4,500
Rose Hips	426
Guava	228
Yellow Bell Pepper	184
Blackcurrant	181
Parsley	130
Kiwi	93
Orange	53

Beyond the Numbers: Other Nutritional Benefits

While vitamin C content is the primary focus, many of these foods offer a host of other health-promoting compounds. For example, bell peppers and guavas contain powerful antioxidants like lycopene and carotenoids, which offer additional benefits for eye health and inflammation reduction. Acerola cherries are also rich in bioflavonoids, which help enhance vitamin C absorption, and camu camu contains an array of polyphenols that offer antioxidant and anti-inflammatory effects. The synergy of these compounds is often more beneficial than isolating a single nutrient.

Conclusion: Finding Your Best Source

In summary, the Kakadu plum, camu camu, and acerola cherry are the undisputed champions when it comes to having the most vitamin C per gram. However, these are often only available in powdered or supplemental form. For a fresh, accessible daily boost, foods like yellow bell peppers, guava, blackcurrants, and even parsley offer excellent concentrations. Ultimately, the best source for you depends on availability and dietary preference. A diverse diet that includes various fruits and vegetables ensures not only ample vitamin C but also a wide range of other essential nutrients and antioxidants.

Note: When comparing vitamin C content, it is crucial to consider the form of the food (fresh, dried, powdered) and the processing methods used, as these can drastically alter the final nutrient density. Fresh, raw options generally provide the highest potency. For a deeper dive into the nutritional content of various foods, the USDA's FoodData Central database is an authoritative resource.

Frequently Asked Questions

The Kakadu plum, a native Australian fruit, has the highest vitamin C concentration per gram of any known food, potentially containing thousands of milligrams per 100 grams.

No, the Kakadu plum is not widely accessible and is typically found in Western markets in dried or powdered supplement form rather than as fresh fruit, due to its remote location.

Excellent and accessible fruit sources include the acerola cherry, guava, blackcurrants, and kiwi, all of which contain a very high concentration of vitamin C per gram.

Yes, many vegetables, including yellow and red bell peppers, kale, broccoli, and brussels sprouts, contain more vitamin C per gram or serving than an orange.

Cooking does affect vitamin C levels, as it is a water-soluble and heat-sensitive nutrient. Boiling causes a significant loss, while steaming or microwaving helps to better preserve the vitamin.

Fresh food is often preferred because it offers a full spectrum of synergistic nutrients, such as bioflavonoids that can enhance vitamin C absorption, which may not be present in synthetic supplements.

Citrus fruits like oranges and grapefruit are reliable sources, but bell peppers, kiwi, and strawberries are also excellent and widely available options.