Where is Vitamin C Found Naturally? A Guide to Food Sources

December 18, 2025 •

3 min read

According to the National Institutes of Health, the human body cannot produce its own vitamin C, making it an essential nutrient that must be obtained from diet. This vital, water-soluble antioxidant is found naturally in a wide variety of plant-based foods, primarily fruits and vegetables.

Quick Summary

A diverse array of plant foods, especially fruits and vegetables, provides the body's essential vitamin C. The highest concentrations are found in unique fruits like Kakadu plums and acerola cherries, though common citrus fruits, bell peppers, and leafy greens are also excellent sources.

Key Points

Diverse Sources: Vitamin C is found in a vast array of fruits and vegetables, not just citrus fruits.
Superfruit Highs: Exotic fruits like the Kakadu plum and acerola cherries contain exceptionally high concentrations of vitamin C.
Vegetable Powerhouses: Common vegetables such as bell peppers, kale, and broccoli are excellent and accessible sources of vitamin C.
Sensitive Nutrient: Vitamin C is water-soluble and destroyed by heat, so cooking methods and storage time can affect its potency.
Dietary Strategy: To maximize intake, focus on eating a variety of fresh, raw fruits and vegetables and use steaming or microwaving for cooking.
Enhanced Absorption: Vitamin C can improve the body's absorption of plant-based iron (non-heme iron).

Top Fruits Rich in Vitamin C

While citrus fruits like oranges and lemons are widely known for their vitamin C content, many other fruits contain even higher concentrations. Eating a variety of fruits is the best way to ensure a consistent intake of this important nutrient.

Kakadu Plums: This Australian native fruit contains the highest concentration of vitamin C in the world, with up to 2,907 mg per 100 grams—almost 100 times that of an orange.
Acerola Cherries: Just half a cup of red acerola cherries can provide an impressive 1,650 mg of vitamin C.
Rose Hips: These are small, sweet, and tangy fruits from the rose plant, providing 426 mg of vitamin C per 100 grams.
Guavas: One single guava contains 125 mg of vitamin C, which is well over the daily recommended value.
Blackcurrants: Half a cup of blackcurrants offers 102 mg of vitamin C and is also rich in anthocyanins, potent antioxidants.
Kiwi: One medium kiwi fruit provides 56 mg of vitamin C, and eating the skin can add extra nutrients.
Strawberries: A cup of sliced strawberries contains 97 mg of vitamin C, along with other beneficial antioxidants.

Top Vegetables Rich in Vitamin C

Don't underestimate the vitamin C power of vegetables. From peppers to leafy greens, these sources are easily integrated into everyday meals and contribute significantly to daily intake.

Chili Peppers: Green chili peppers contain 109 mg of vitamin C, while red ones offer 65 mg.
Bell Peppers: The vitamin C content increases as bell peppers mature. A large yellow pepper has 342 mg, a red one has 95 mg per half-cup, and a green one offers 60 mg per half-cup.
Mustard Spinach: One cup of chopped raw mustard spinach provides 195 mg of vitamin C.
Kale: A 100-gram serving of raw kale supplies 93 mg of vitamin C, in addition to vitamins K and A.
Broccoli: Half a cup of cooked broccoli provides 51 mg of vitamin C. Steaming or microwaving helps preserve the vitamin C better than boiling.
Brussels Sprouts: A half-cup of cooked Brussels sprouts offers 48 mg of vitamin C.
Potatoes: A medium-sized baked potato contributes 17 mg of vitamin C and is often a more accessible source.

Comparison of Common Vitamin C Sources


Food (Serving)	Vitamin C (mg)	Notes
1 medium Yellow Bell Pepper	~342 mg	Higher than oranges, increases with ripeness.
½ cup Acerola Cherries	~825 mg	One of the highest concentrations, not a common food.
1 medium Kiwi	~64 mg	Excellent, accessible source.
1 medium Orange	~70 mg	The classic source, easy to find.
½ cup Cooked Broccoli	~51 mg	A good daily source.
½ cup Sliced Strawberries	~49 mg	Also rich in other antioxidants.

Cooking and Storage Affects on Vitamin C Content

Because vitamin C is a water-soluble vitamin and is sensitive to heat, light, and oxygen, its content in food can degrade during cooking and storage. Long periods of storage for produce can also lead to a decrease in its nutritional value. Therefore, eating raw, fresh, and varied fruits and vegetables is the best way to maximize your intake. To minimize nutrient loss during cooking, opt for steaming or microwaving rather than boiling, and use minimal water.

Other Dietary Considerations

To further boost your vitamin C intake, consider combining vitamin C-rich foods with other nutrients. For example, vitamin C enhances the absorption of non-heme iron, which is found in plant-based foods. Pairing iron-rich greens like spinach with bell peppers or tomatoes can help maximize iron uptake. While most people get enough vitamin C from a balanced diet, supplementation can be an option if dietary intake is consistently low, though it's best to consult a healthcare provider first.

Conclusion

While oranges and citrus fruits are the most famous sources of this essential nutrient, vitamin C is found naturally in a surprising number of other fruits and vegetables, often in much higher concentrations. From the exotic Kakadu plum to the everyday bell pepper and potato, a vast range of options exist. Prioritizing a varied diet of fresh, whole foods and using mindful cooking methods will ensure you meet your daily vitamin C needs and reap its full range of health benefits, from immune support to antioxidant protection.

For more in-depth information on vitamin C's functions and dietary recommendations, visit the National Institutes of Health Office of Dietary Supplements website..

Frequently Asked Questions

It is nearly impossible to consume too much vitamin C from food alone because the body does not store it and excretes any excess. Issues with high intake are almost exclusively linked to supplementation, typically at doses above 2,000 mg per day.

Since vitamin C is sensitive to heat and is water-soluble, cooking methods that use minimal heat and water are best. Steaming and microwaving help retain more vitamin C than boiling.

The vitamin C content can vary, but a medium orange provides about 70 mg, while ¾ cup of orange juice offers around 93 mg. However, the nutrient content can degrade in juice over time due to exposure to light and oxygen.

Yes, frozen produce can be just as nutritious as fresh, and sometimes more so, depending on how it was processed. Freezing slows down the nutrient-degrading enzymes. Some initial loss may occur during blanching before freezing, but freezing itself prevents further degradation.

While most citrus fruits are good sources, the vitamin C content varies. Oranges tend to have higher concentrations than lemons or limes, but they all provide a significant amount.

Vitamin C helps the body absorb non-heme iron, the type found in plant-based foods, by binding to it and making it easier for the body to absorb. This is especially beneficial for those on plant-based diets.

Unlike most animals, humans and some other primates cannot synthesize vitamin C internally. This is due to a genetic mutation that renders the necessary enzyme, L-gulono-γ-lactone oxidase, non-functional. Therefore, we must obtain it from our diet.