What plant has a lot of vitamin C? Uncovering the Richest Sources

October 15, 2025 •

4 min read

With some plants containing dozens of times more vitamin C than an orange, it is clear that citrus isn't the only powerhouse. So, what plant has a lot of vitamin C, and how can you add these potent sources to your nutrition diet for a health boost?

Quick Summary

This guide details the world's most vitamin C-rich plants, including Kakadu plum, Acerola cherry, and rose hips. It explores the health benefits of these natural sources and provides practical tips for integrating them into your diet for optimal nutrition and immunity.

Key Points

Kakadu Plum is the Richest Source: The Australian Kakadu plum holds the highest known vitamin C concentration of any plant, containing up to 2,907 mg per 100 grams.
Acerola Cherries and Rose Hips are Also Superb: Red acerola cherries deliver a massive 1,650 mg per half-cup, while rose hips provide 426 mg per 100 grams.
Many Common Vegetables are Excellent Sources: Bell peppers (especially yellow), chili peppers, kale, and broccoli contain significantly high amounts of vitamin C.
Choose Whole Foods Over Supplements: Plant-based vitamin C comes with a synergistic blend of other nutrients and antioxidants that enhance absorption and benefit the body.
Protect Vitamin C During Preparation: Since vitamin C is sensitive to heat, light, and air, prioritize raw consumption and quick cooking methods like steaming to preserve nutrient content.
Boost Your Immune System and Collagen Production: The vitamin C from these plants is crucial for strengthening immunity, building collagen for healthy skin and bones, and acting as a powerful antioxidant.

The World's Richest Plant-Based Vitamin C Sources

While oranges and citrus fruits are widely known for their vitamin C, they are far from the richest sources. Several potent, and sometimes lesser-known, plants contain exceptionally high concentrations of this essential nutrient, making them true superfoods. The Kakadu plum, for instance, is the highest known natural source, containing up to 100 times more vitamin C than an orange.

Kakadu Plum: The Undisputed Champion

Native to Australia, the Kakadu plum (Terminalia ferdinandiana) has the highest known concentration of vitamin C in the world, with up to 2,907 mg per 100 grams. A single 15-gram plum can provide approximately 350 to 480 mg of vitamin C, far exceeding the average daily requirement. Indigenous Australians have used it as a medicinal and food source for centuries.

Acerola Cherry: A Tropical Powerhouse

The Acerola cherry (Malpighia emarginata), also known as the Barbados cherry, is another top contender. Just a half-cup (49 g) of red Acerola cherries can deliver an impressive 1,650 mg of vitamin C. This makes it up to 100 times more concentrated than an orange. It is also rich in polyphenols and possesses strong antioxidant and anti-inflammatory properties.

Rose Hips: A Tangy Source

Rose hips are the small, tangy fruits of the rose plant, and they are loaded with vitamin C. A 100-gram serving of rose hips provides 426 mg of vitamin C, which is over 470% of the daily value. They are often used to make syrups, jams, jellies, and teas.

Common Plants with High Vitamin C Content

Beyond the most concentrated sources, many everyday fruits and vegetables are excellent providers of vitamin C. Incorporating a variety of these into your diet can easily help you meet your nutritional needs.

Chili Peppers: One green chili pepper can contain 109 mg of vitamin C.
Sweet Yellow Peppers: The vitamin C content increases as they mature, with one large yellow bell pepper containing 342 mg.
Guava: A single guava fruit provides 125 mg of vitamin C and is rich in antioxidants like lycopene.
Black Currants: A half-cup contains 102 mg of vitamin C and beneficial anthocyanins.
Mustard Spinach: A cup of cooked mustard greens provides 117 mg of vitamin C.
Kale: A versatile cruciferous vegetable, 100 grams of raw kale offers 93 mg of vitamin C.
Broccoli: A half-cup of cooked broccoli provides 51 mg of vitamin C.
Strawberries: One cup of sliced strawberries contains 97 mg of vitamin C, along with folate and manganese.
Papaya: One cup of this tropical fruit offers 88 mg of vitamin C.

How to Maximize Vitamin C in Your Diet

Vitamin C is water-soluble and sensitive to heat, light, and air, which means its content can be reduced during storage and cooking. To retain the maximum nutritional value, consider these tips:

Eat Raw: The best way to get the most vitamin C is to consume fruits and vegetables raw. Berries, bell peppers, and kiwi are all great options.
Use Quick Cooking Methods: When cooking, opt for quick methods like steaming or stir-frying with minimal water to reduce nutrient loss.
Blend into Smoothies: Mixing vitamin C-rich fruits and leafy greens into a smoothie is an excellent way to get a concentrated dose.
Store Properly: Keep fresh produce in a cool, dark place to preserve its vitamin C content. Frozen vegetables can retain their vitamin C well due to the low-temperature storage.

Plant-Based Vitamin C vs. Supplements

While supplements are readily available, there are distinct differences between obtaining vitamin C from whole foods and synthetic ascorbic acid. Many experts and studies suggest that whole foods provide a more holistic benefit due to the presence of other nutrients.


Feature	Plant-Based Vitamin C	Synthetic Ascorbic Acid (Supplements)
Absorption	Often enhanced by other compounds and nutrients present in the food.	Bioavailability is comparable, but lacks the synergistic effects of whole foods.
Nutrient Profile	Includes a full spectrum of vitamins, minerals, fiber, and antioxidants.	Isolated nutrient; lacks additional dietary components.
Antioxidant Effect	Combined effect of multiple phytonutrients (e.g., bioflavonoids) provides a strong antioxidant response.	Provides antioxidant action, but may not be as potent as the complex found in whole foods.
Side Effects	Rare, as consumption is regulated by the bulk of food.	High doses can cause digestive issues like diarrhea.

The Many Health Benefits of Vitamin C

Vitamin C is critical for human health, playing a key role in various bodily functions. Unlike most animals, humans cannot synthesize their own, making it an essential part of the diet.

Immune System Support: Vitamin C helps protect the body against infection by supporting immune cell proliferation.
Antioxidant Protection: It acts as a powerful antioxidant, protecting cells and tissues from damage caused by free radicals.
Collagen Synthesis: It is a vital cofactor in the production of collagen, a protein essential for healthy skin, blood vessels, cartilage, and bones. This also aids in wound healing.
Cardiovascular Health: Studies suggest vitamin C can help manage blood pressure and reduce inflammation.
Improved Iron Absorption: Vitamin C significantly enhances the absorption of non-heme iron (iron from plant-based foods), helping to prevent anemia.

Conclusion

While oranges hold a classic reputation, the world of plants offers vastly richer sources of vitamin C. From the exceptionally potent Kakadu plum and Acerola cherry to readily available vegetables like bell peppers and kale, a varied diet is key to meeting your vitamin C requirements. Prioritizing whole, plant-based foods over synthetic supplements provides a wider range of beneficial nutrients, maximizing the protective effects against oxidative stress and bolstering overall health. A little culinary creativity can easily help you integrate these powerful sources into your daily nutrition plan for a stronger immune system and a healthier body.

Learn more about vitamin C from authoritative sources like the National Institutes of Health.

Frequently Asked Questions

The Kakadu plum (Terminalia ferdinandiana) is the single most potent plant source of vitamin C, with up to 2,907 mg per 100 grams. This is significantly more than citrus fruits like oranges.

Acerola cherries contain substantially more vitamin C than an orange. A half-cup can provide 1,650 mg of vitamin C, which is up to 100 times higher per serving than an average orange.

Yes, cooking can reduce the vitamin C content in plants, as it is a water-soluble vitamin sensitive to heat. To minimize loss, use quicker cooking methods like steaming or microwaving, or eat produce raw.

While chemically identical, natural plant sources of vitamin C often come with other beneficial nutrients like antioxidants and fiber, which may enhance absorption and overall health benefits. Many experts suggest consuming whole foods whenever possible.

Sweet yellow bell peppers are a surprisingly potent source of vitamin C. Their vitamin C content increases as they ripen, with one large yellow pepper containing 342 mg.

A diet rich in vitamin C supports the immune system, promotes collagen synthesis for skin and bones, acts as a powerful antioxidant, improves iron absorption, and supports cardiovascular health.

You can add high-vitamin C plants by incorporating raw foods like berries and bell peppers into your meals, blending fruits and leafy greens into smoothies, or using quick-cooking methods like steaming for vegetables like broccoli.