What is the richest natural source of vitamin C? Surprising Superfoods for Your Diet

October 15, 2025 •

4 min read

Did you know that an orange, widely considered a top source of vitamin C, contains roughly 50 times less of this crucial nutrient than the world's richest known source? The unexpected answer to what is the richest natural source of vitamin C lies not in citrus, but in a small, powerful Australian fruit.

Quick Summary

This article explores the most potent natural sources of vitamin C, revealing that exotic superfoods like Kakadu plum and acerola cherry are far more concentrated than oranges. It provides a comprehensive comparison of different food sources, highlighting the incredible antioxidant benefits beyond common options.

Key Points

Kakadu Plum is the richest known source: The Australian Kakadu plum contains the highest natural concentration of vitamin C, with up to 2,907 mg per 100 grams.
Exotic fruits are vitamin C powerhouses: Superfoods like acerola cherries and camu camu provide significantly more vitamin C than traditional sources like oranges.
Cooking destroys vitamin C: To maximize intake, consume fruits and vegetables raw or use quick cooking methods like steaming, as heat and light degrade the nutrient.
Common foods offer accessible vitamin C: Widely available produce such as bell peppers, strawberries, and broccoli are excellent and accessible sources for a daily vitamin C boost.
A varied diet is optimal: Relying on a mix of different fruits and vegetables ensures not only adequate vitamin C but also a wider array of other beneficial nutrients.
Beyond oranges: Many people believe oranges are the best source, but numerous other fruits and vegetables contain higher concentrations of vitamin C.
Check for added ingredients in supplements: Some products, like those containing rose hips, may be fortified with synthetic vitamin C, so it's important to read labels carefully.

The undisputed king: Kakadu plum

Native to Australia, the Kakadu plum, or Terminalia ferdinandiana, holds the record for the highest natural concentration of vitamin C on the planet. This small, green fruit contains up to 2,907 mg of vitamin C per 100 grams, an astonishing amount that can be over 50 to 100 times higher than that found in an orange. The fruit's extraordinary nutritional profile is a result of its need to survive in the harsh, extreme weather conditions of northern Australia, where it has evolved powerful defense mechanisms. As a result, the Kakadu plum is exceptionally rich not only in vitamin C but also in beneficial antioxidants that help combat oxidative stress.

Other vitamin C powerhouses

While the Kakadu plum may be hard to find outside of specialty products, several other natural sources offer a massive vitamin C boost, far exceeding the content found in common fruits:

Acerola Cherries (Malpighia emarginata): These small, cherry-like fruits are native to tropical regions and are another leading source of vitamin C. A mere half-cup serving of red acerola cherries can provide 1650 mg of vitamin C, offering significant antioxidant and anti-inflammatory properties.
Camu Camu (Myrciaria dubia): A sour, Amazonian berry, camu camu packs an incredible amount of vitamin C, containing up to 60 times more than an orange per serving. Due to its extremely tart taste, it is most often consumed in powdered form, which is created by drying the fruit.
Rose Hips (Rosa canina): The small, tangy fruit from the rose plant is a potent source of vitamin C. One hundred grams of rose hips can provide a substantial amount of the nutrient, making it a popular ingredient in teas and supplements.
Chili Peppers: Certain varieties of chili peppers are surprisingly high in vitamin C. For example, a single green chili pepper can contain over 100 mg of vitamin C, more than a medium orange.
Guavas: This tropical fruit is an excellent source of vitamin C, with a single fruit providing well over 100 mg, along with other beneficial antioxidants like lycopene.

Commonly found and accessible sources

For most people, accessing exotic superfoods like Kakadu plums isn't practical. The good news is that many readily available fruits and vegetables are still excellent sources of vitamin C and contribute significantly to a healthy diet. To maximize your intake from these sources, it is best to consume them raw or with minimal cooking, as vitamin C is sensitive to heat and water.

Commonly available vitamin C-rich foods:

Bell Peppers: Yellow and red bell peppers are particularly high in vitamin C. A half-cup of chopped raw red pepper contains more than a full day's recommended intake.
Broccoli: This cruciferous vegetable is a good source of vitamin C, with a half-cup cooked portion offering more than 50 mg.
Strawberries: One cup of sliced strawberries contains nearly 100 mg of vitamin C, along with other powerful antioxidants.
Kiwi: A medium-sized kiwi provides more than half of the daily value of vitamin C.
Citrus Fruits: While not the highest, oranges and grapefruits remain a reliable and accessible source, providing a significant amount of vitamin C per fruit.
Kale: This leafy green is packed with vitamin C, with a 100-gram portion of raw kale supplying over 90 mg.

Comparing vitamin C food sources

To put the concentration of vitamin C into perspective, here is a comparison of various natural sources based on their vitamin C content per 100 grams. Note: Data can vary based on ripeness, growing conditions, and preparation.


Food Source	Vitamin C (mg per 100g)	Notes
Kakadu Plum	~2,907	The richest known source; often sold as powder.
Acerola Cherry	~1,650 (raw)	Extremely high content, but very perishable.
Camu Camu	~2,000-3,000 (fresh)	Most often sold as a concentrated powder.
Rose Hips	~426	Vitamin C content decreases significantly with drying.
Yellow Bell Pepper	~342	More than double the amount of green peppers.
Guava	~125	One fruit contains a very high dose.
Kale (raw)	~93	Excellent source from a readily available vegetable.
Orange	~53	Reliable, but not the most potent source.
Strawberries	~97	Widely available and a great source.
Broccoli (cooked)	~51	Still a good source, even after cooking.

Getting the most from natural sources

Choosing the right foods is only part of the strategy. How you handle and prepare these foods can significantly impact their nutritional value. Vitamin C is a water-soluble and heat-sensitive nutrient, meaning it can be easily lost during cooking and storage. To maximize intake, consider the following:

Eat raw: Many vitamin C-rich foods like fruits, bell peppers, and kale are delicious raw. Incorporating them into salads and smoothies is an effective way to get their full benefit.
Minimal cooking: If you must cook, opt for quick methods like stir-frying or light steaming to minimize vitamin C loss. Microwaving also tends to preserve more nutrients than boiling.
Fresh is best: Vitamin C levels decline over time, so consuming fruits and vegetables as fresh as possible ensures the highest potency.
Store correctly: Keep vitamin C-rich foods in a cool, dark place to minimize exposure to light, which can also degrade the nutrient.

Conclusion

While oranges and other citrus fruits are a familiar and valuable source of vitamin C, they are far from being the richest. The title belongs to the exotic Kakadu plum, followed closely by other superfoods like acerola cherries and camu camu. However, a genuinely effective nutrition diet doesn’t require expensive, exotic ingredients. By focusing on a variety of fresh, lightly cooked, or raw foods, including accessible options like bell peppers, strawberries, and broccoli, you can easily meet your vitamin C needs. A balanced diet rich in a variety of fruits and vegetables is the best approach to ensuring a consistent and plentiful supply of this essential antioxidant.

For more detailed nutritional information, consult resources such as the U.S. National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

The Kakadu plum, a small fruit native to Australia, is the richest known natural source of vitamin C, containing up to 2,907 mg per 100 grams.

No, while oranges are a good and common source of vitamin C, exotic fruits like the Kakadu plum and acerola cherry contain significantly higher concentrations.

Common and accessible foods with high vitamin C include bell peppers (especially yellow and red), strawberries, broccoli, kiwis, and kale.

Yes, vitamin C is sensitive to heat and water. Cooking methods that use high heat or large amounts of water can destroy the nutrient, so eating raw or lightly steamed food is recommended.

Natural food sources provide a wider range of beneficial nutrients, including other antioxidants. While supplements can be useful, a balanced diet of whole foods is generally preferable for overall health.

Camu camu is a sour berry from the Amazon rainforest that contains a remarkably high concentration of vitamin C. It is most often consumed as a powder due to its tart flavor.

Add bell peppers and kale to salads, snack on strawberries and kiwis, and include lightly steamed broccoli in your meals. Using powdered forms of exotic fruits in smoothies is another easy option.