What is the largest source of vitamin C?

December 19, 2025 •

4 min read

Containing up to 100 times more vitamin C than an orange, the Kakadu plum from Australia holds the title for the largest known concentration of this vital nutrient. This fact challenges the common misconception that citrus fruits are the ultimate source, revealing a powerful superfood often overlooked in Western diets.

Quick Summary

The Kakadu plum contains the highest concentration of vitamin C in any food globally, far surpassing oranges and other common sources. This superfood and other potent fruits and vegetables, like camu camu and acerola cherries, offer powerful antioxidant and health benefits, crucial for a robust immune system.

Key Points

Largest Source of Vitamin C: The Kakadu plum, an Australian superfood, is the world's richest known source of vitamin C, containing up to 2,907 mg per 100 grams.
More Potent Alternatives: Other foods with higher vitamin C concentrations than oranges include camu camu, acerola cherries, and rose hips.
Widespread Sources: Many common fruits and vegetables, such as bell peppers, kale, broccoli, and strawberries, are excellent daily sources of vitamin C.
Health Benefits: Vitamin C acts as a powerful antioxidant, supports the immune system, promotes collagen synthesis, and aids in iron absorption.
Maximizing Intake: To preserve vitamin C, consume fruits and vegetables raw or use quick cooking methods like steaming or stir-frying, as heat can destroy the nutrient.
Meeting Needs: Most adults need 75-90 mg of vitamin C daily, and a varied diet rich in fruits and vegetables is usually sufficient to meet this requirement.

Unveiling the Vitamin C Champion

For decades, the orange has been the poster child for vitamin C, but its reign is definitively over. While a medium orange provides a respectable 70 mg of vitamin C, the true champion is an exotic Australian fruit: the Kakadu plum. This powerful superfood boasts a vitamin C concentration that can reach an astonishing 2,907 mg per 100 grams, making it the richest known source in the world. A single Kakadu plum can contain more than 50 times the vitamin C of an orange.

More Than Just Oranges: Discovering High-Potency Vitamin C Sources

Beyond the Kakadu plum, several other sources blow traditional citrus out of the water. These lesser-known but incredibly potent foods can be valuable additions to a health-conscious diet.

Acerola Cherries: Often found in supplements, these small red cherries are another powerhouse, providing up to 1,650 mg of vitamin C per 100 grams, or 1,650 mg per half-cup serving.
Camu Camu: This Amazonian fruit is usually consumed as a powder due to its tartness. It contains roughly 2,000 mg of vitamin C per 100 grams, cementing its status as a superfood.
Rose Hips: These are the small, edible fruits of the rose plant. They contain approximately 426 mg of vitamin C per 100 grams, a huge amount that makes them ideal for teas or jams.
Chili Peppers: Surprisingly, chili peppers are a significant source. A single green chili pepper contains 109 mg of vitamin C, and the content can increase with maturity.
Guavas: This tropical fruit offers 125 mg of vitamin C in a single fruit, plus other antioxidants like lycopene.

The Health Benefits of a High-Vitamin C Diet

Vitamin C, or ascorbic acid, is a water-soluble vitamin with a wide range of functions in the human body. As a potent antioxidant, it helps neutralize harmful free radicals that cause cellular damage and contribute to chronic diseases like heart disease and cancer. A high intake is linked to significant health benefits.

Immune System Support: Vitamin C helps stimulate the production of white blood cells and protects them from damage, bolstering the body's natural defense against infections.
Collagen Synthesis: It is an essential cofactor for producing collagen, a vital protein for maintaining healthy skin, bones, blood vessels, and connective tissues.
Iron Absorption: Vitamin C significantly enhances the absorption of non-heme iron, the type of iron found in plant-based foods. This is particularly beneficial for those on a vegetarian or vegan diet.
Cardiovascular Health: Studies suggest higher blood levels of vitamin C are associated with a reduced risk of stroke and heart disease.
Skin Health and Aging: Its antioxidant properties can protect against UV damage and its role in collagen formation helps maintain skin elasticity and reduces the appearance of wrinkles.

How Common Vitamin C Sources Stack Up

While exotic superfoods lead the charts, everyday fruits and vegetables remain important contributors to your daily vitamin C intake. Cooking methods and storage time can reduce a food's vitamin C content, so eating them raw or lightly cooked is often best.


Food Source	Vitamin C per 100g	Notes
Kakadu Plum	Up to 2,907 mg	World's highest concentration
Acerola Cherries	1,650 mg	Often dried or powdered
Rose Hips	426 mg	Great for teas and jams
Sweet Yellow Peppers	183 mg	Higher content when fully ripe
Guava	125 mg	Rich in antioxidants
Black Currants	102 mg	High in flavonoids
Strawberries	59 mg	Also contains beneficial antioxidants
Orange	53 mg	A classic source, but not the highest
Broccoli	51 mg	A half-cup cooked provides 57% DV
Kiwi	45-56 mg	Often underrated as a source

Boosting Your Vitamin C Intake

To ensure you're getting enough vitamin C, focus on incorporating a wide variety of fresh, whole foods into your diet. Think beyond the common orange and explore berries, kiwis, and a range of peppers. To maximize your intake from vegetables like broccoli and kale, opt for quick cooking methods like steaming or stir-frying instead of boiling, which can cause the water-soluble vitamin to leach out. For potent superfoods like camu camu or Kakadu plum, powders and supplements are the most accessible options for most people. Consistent, daily intake is important since the body does not produce or store vitamin C.

Conclusion

While oranges may be a convenient and familiar source of vitamin C, they are far from the most potent. The title of the largest source of vitamin C belongs to the Kakadu plum, an exotic Australian superfood with an extraordinary concentration of the nutrient. Fortunately, numerous other readily available fruits and vegetables, including bell peppers, strawberries, and broccoli, provide significant amounts. By diversifying your diet and paying attention to preparation methods, you can easily meet your daily needs and reap the immense health benefits that this essential vitamin provides.

For more detailed information on nutrient-rich foods, you can visit the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

The Kakadu plum, a native Australian fruit, has the highest known concentration of vitamin C, with up to 2,907 mg per 100 grams.

No, while oranges are a good source, many other fruits and vegetables contain higher concentrations of vitamin C, including the Kakadu plum, camu camu, and bell peppers.

Camu camu is a sour Amazonian berry. Per 100 grams, it contains about 2,000 mg of vitamin C, making it one of the most vitamin C-rich foods globally.

Eat fruits and vegetables as fresh and raw as possible. For cooking, use methods that minimize heat exposure, such as steaming or microwaving, to reduce the loss of this heat-sensitive nutrient.

For most people, a balanced and varied diet rich in fruits and vegetables provides sufficient vitamin C. Supplements can be helpful if dietary intake is insufficient, but check with a healthcare provider first.

Vitamin C is essential for many bodily functions, including boosting the immune system, helping with wound healing, and supporting the formation of collagen for healthy skin and connective tissues.

The body does not store excess vitamin C, so it is relatively safe. However, exceeding the tolerable upper intake level of 2,000 mg a day from supplements can cause digestive issues like stomach upset and diarrhea.