What is the most rich in vitamin C?

December 20, 2025 •

4 min read

The Kakadu plum, an Australian native, contains up to 2,907 mg of vitamin C per 100 grams, making it the most concentrated natural source on Earth. This guide explains what is the most rich in vitamin C and provides a detailed look at the foods that can help you meet your daily intake goals.

Quick Summary

This article explores the foods highest in vitamin C, moving beyond common citrus fruits to highlight powerhouse sources like the Kakadu plum, acerola cherries, and bell peppers. Learn about each food's vitamin C content, its health benefits, and how to effectively incorporate it into your diet.

Key Points

Kakadu Plum is the Richest Source: This Australian native contains up to 2,907 mg of vitamin C per 100 grams, significantly more than oranges.
Acerola Cherries are Extremely High: Half a cup of these cherries provides 1650 mg of vitamin C, making them a powerful antioxidant source.
Bell Peppers are Top Tier: A single large yellow bell pepper can offer 342 mg of vitamin C, far more than many citrus fruits.
Cooking Reduces Vitamin C: As it is heat-sensitive, raw fruits and vegetables, or those that are steamed or microwaved, retain more of their vitamin C content.
Variety is Key for Health: A diverse diet including a mix of different fruits and vegetables is the best way to ensure consistent vitamin C intake and a range of other nutrients.
Absorption Can Be Optimized: Taking vitamin C with food, especially foods containing iron, can enhance absorption and prevent stomach irritation.

The Richest Natural Sources of Vitamin C

While oranges are a well-known source, several less-common foods contain significantly higher concentrations of vitamin C. Incorporating these into your diet can provide a powerful antioxidant boost.

Kakadu Plum: The Undisputed King

Native to Australia, the Kakadu plum (Terminalia ferdinandiana) holds the record for the highest known vitamin C concentration of any food. A single plum can contain up to 480 mg of vitamin C, providing around 484% of the daily value. They are also rich in potassium, vitamin E, and the antioxidant lutein, which supports eye health.

Acerola Cherries: A Potent Runner-Up

These small red cherries from the West Indies are an incredible source of vitamin C. Just half a cup (49 g) delivers an impressive 1650 mg of vitamin C. Acerola cherries are also packed with antioxidant and anti-inflammatory properties, providing a wide array of health benefits.

Rose Hips: A Tangy Source of Vitality

Rose hips are the small, tangy fruits of the rose plant. They contain 426 mg of vitamin C per 100 grams, making them a potent source. Rose hips have been used medicinally for centuries and are also rich in flavonoids and carotenoids, which help fight oxidative stress.

Camu Camu: The Amazonian Superfruit

Found in the Amazon rainforest, camu camu berries are processed into a powder with an extremely high vitamin C concentration. On average, camu camu powder contains about 12% vitamin C by weight, roughly 120 mg per gram, making it a very efficient supplement source.

Excellent and Accessible Sources of Vitamin C

For daily consumption, many readily available fruits and vegetables provide exceptional amounts of vitamin C, often surpassing the content found in oranges.

Yellow Bell Peppers: The vitamin C content in bell peppers increases as they mature. One large yellow pepper can provide 342 mg of vitamin C, which is more than double the amount in a green pepper.
Chili Peppers: Green chili peppers contain 109 mg of vitamin C, while their red counterparts offer 65 mg per serving.
Blackcurrants: A half-cup of blackcurrants delivers 102 mg of vitamin C, along with anthocyanins, which are powerful antioxidants.
Guavas: One single guava fruit contains 125 mg of vitamin C, and it is also rich in the antioxidant lycopene.
Kiwi: A medium-sized kiwi packs 64 mg of vitamin C and has also been linked to benefits for the immune system.
Strawberries: One cup of sliced strawberries provides 98 mg of vitamin C, plus a mix of other beneficial antioxidants and folate.
Broccoli and Brussels Sprouts: These cruciferous vegetables are excellent sources. A half-cup of cooked broccoli or Brussels sprouts provides around 51 mg and 48 mg of vitamin C, respectively.
Papaya: A one-cup serving offers 88 mg of vitamin C and is known for its antioxidant properties.

The Impact of Cooking and Storage

Vitamin C is a water-soluble and heat-sensitive nutrient, meaning its content can be reduced during food preparation and storage. Boiling can cause the greatest loss of vitamin C as it leaches into the water. Steaming and microwaving are preferable cooking methods as they help to better preserve the vitamin content. For maximum nutritional benefit, consuming fruits and vegetables raw is often the best strategy. For example, a raw red bell pepper will offer more vitamin C than its cooked counterpart.

A Comparison of High Vitamin C Foods

Here is a comparison of vitamin C content (per 100g) for some of the top sources, illustrating why some less-common foods are true nutritional powerhouses:


Food (per 100g)	Vitamin C Content (mg)	Notes
Kakadu Plum	Up to 2,907	The highest known concentration
Acerola Cherry	1,650 (per 1/2 cup, approx 49g)	Very potent; often sold as powder
Rose Hips	426	Often used in teas and syrups
Yellow Bell Pepper	342 (per large pepper)	Content increases with ripening
Guava	228	A single fruit provides 138% DV
Blackcurrants	203	Rich in anthocyanins
Orange	53.2	Classic, but not the richest source

Conclusion: Prioritize Diversity for Optimal Health

While identifying the single richest source of vitamin C, like the Kakadu plum, is interesting, the most effective strategy for maintaining optimal health is a diverse diet rich in a variety of fruits and vegetables. Since the body does not produce or store large amounts of this essential nutrient, regular intake is necessary. By combining superfoods with accessible options like bell peppers, strawberries, and broccoli, you can ensure a consistent and robust supply. Eating a wide array of these foods not only covers your vitamin C needs but also provides a spectrum of other vitamins, minerals, and antioxidants crucial for immune function, collagen formation, and overall wellness.

For more detailed information on vitamin C's role in health, consult the National Institutes of Health Fact Sheet.

Frequently Asked Questions

The highest known natural food source of vitamin C is the Kakadu plum, an Australian fruit containing up to 2,907 mg per 100 grams. Other exceptionally high sources include acerola cherries and rose hips.

Bell peppers are significantly higher in vitamin C than oranges. A large yellow bell pepper can contain more than twice the vitamin C of a medium orange, and even a green pepper contains a higher amount.

Yes, vitamin C is sensitive to heat, light, and water. Cooking methods like boiling can significantly reduce its content by leaching it into the water. Steaming or microwaving, which use less water and shorter cooking times, help preserve more of the vitamin.

To maximize absorption, consume vitamin C-rich foods with meals. Taking it with iron-rich foods, such as pairing strawberries with oatmeal, can also improve absorption.

A diet rich in vitamin C supports a healthy immune system, promotes collagen synthesis for healthy skin and connective tissues, aids in wound healing, and acts as a powerful antioxidant to protect cells.

The recommended daily amount of vitamin C varies, but generally, adult men need about 90 mg and adult women need 75 mg per day. Requirements are higher for pregnant or lactating individuals and for people who smoke.

While fruits and vegetables are the best sources, vitamin C is also found in some fortified cereals and dietary supplements. Supplements are typically made from ascorbic acid, which has equivalent bioavailability to the natural form.