Which food is the richest in vitamin C?

November 3, 2025 •

4 min read

With up to 2,907 mg of vitamin C per 100 grams, the Kakadu plum is the richest known food source of this vital nutrient. This article explores this remarkable Australian superfood and other accessible foods to answer which food is the richest in vitamin C.

Quick Summary

The Kakadu plum holds the record for the highest vitamin C concentration. Other potent sources include acerola cherries, rose hips, and yellow bell peppers. A balanced diet of diverse fruits and vegetables is crucial for meeting daily vitamin C needs.

Key Points

The Kakadu Plum is the Richest Source: An Australian native, the Kakadu plum contains the highest known concentration of vitamin C, far surpassing citrus fruits.
Many Common Foods are Excellent Sources: Accessible foods like yellow bell peppers, kale, broccoli, and strawberries are potent sources of vitamin C, often containing more than an orange.
Raw Food Retains More Vitamin C: Since vitamin C is sensitive to heat and light, consuming fruits and vegetables raw or using steaming methods helps preserve the nutrient.
A Varied Diet is Best: Relying on a variety of vitamin C-rich fruits and vegetables ensures a broader range of nutrients and offers the most sustainable way to meet your daily requirements.
Vitamin C Enhances Iron Absorption: Pairing foods high in vitamin C with plant-based iron sources, like greens, can increase the body's absorption of iron.
Vitamin C Has Many Health Benefits: It is a powerful antioxidant essential for immune function, collagen production, wound healing, and can protect against cell damage.

The Unrivaled Champion: The Kakadu Plum

While many people associate vitamin C with oranges, the true king of vitamin C content is the Australian Kakadu plum. This small, green fruit contains the highest concentration of vitamin C ever recorded in a food source, with a staggering amount of up to 2,907 mg per 100 grams. This is more than 100 times the vitamin C found in an orange. Due to its potency, the Kakadu plum is often used in powder form as a supplement.

Other High-Potency Vitamin C Foods

While the Kakadu plum is a nutritional marvel, it is not widely available. Fortunately, several other accessible fruits and vegetables offer impressive amounts of vitamin C.

Top Fruits Rich in Vitamin C

Acerola Cherries: A half-cup serving of these cherries can provide more than the daily value for vitamin C, boasting around 1650 mg per 100g.
Rose Hips: The fruit of the rose plant, rose hips provide 426 mg of vitamin C per 100g.
Guavas: This tropical fruit is an excellent source, with a single guava containing approximately 125 mg of vitamin C.
Black Currants: These tart berries contain 102 mg of vitamin C per half-cup serving.
Kiwis: One medium kiwi packs a significant amount of vitamin C, at about 56 mg per fruit.

Top Vegetables High in Vitamin C

Yellow Bell Peppers: These surpass red bell peppers in vitamin C content. One large yellow pepper can contain 342 mg of vitamin C.
Red Bell Peppers: A half-cup serving of chopped raw red bell pepper contains 95 mg of vitamin C, exceeding the amount in a medium orange.
Mustard Spinach: One cup of raw chopped mustard spinach can provide 195 mg of vitamin C.
Kale: This leafy green is a powerhouse, offering 93 mg of vitamin C per 100g when raw.
Broccoli: A versatile and common vegetable, a half-cup of cooked broccoli provides 51 mg of vitamin C.

How Cooking Affects Vitamin C Content

Vitamin C, or ascorbic acid, is a water-soluble vitamin that is sensitive to heat and light. Cooking methods that involve high heat or a lot of water can significantly reduce its content. To maximize your intake, consider the following methods:

Eat raw: Many vitamin C-rich foods like bell peppers, strawberries, and kale are excellent raw snacks or salad ingredients.
Steam or microwave: These methods use less water and heat compared to boiling, helping to retain more of the vitamin.
Use cooking liquid: If you do boil vegetables, use the cooking liquid for soups or sauces, as some of the vitamin C will have leached into it.
Store properly: Keep produce in a cool, dark place and use it soon after purchase, as prolonged storage can also cause nutrient degradation.

Why a Varied Diet Matters

While focusing on the single highest source is interesting, a varied diet is the best approach for long-term health. Different fruits and vegetables offer a wide spectrum of nutrients, and mixing and matching them is key. For example, pairing vitamin C-rich foods with iron-rich plant-based foods can enhance iron absorption. Consider a spinach salad with strawberries and a squeeze of lemon juice for a great example of this synergy.

Nutrient Absorption and Health Benefits

Vitamin C is a powerful antioxidant that protects the body's cells from damage caused by free radicals. It is essential for numerous bodily functions, including:

Immune System Support: It helps protect against infections and disease.
Collagen Synthesis: It is vital for producing collagen, a protein that supports healthy skin, bones, and blood vessels.
Wound Healing: It plays a crucial role in repairing body tissues.
Iron Absorption: It significantly improves the absorption of non-heme iron from plant-based foods.

Comparison of High Vitamin C Foods (per 100g)


Food Source	Vitamin C Content (mg)	Notes
Kakadu Plum	Up to 2,907	World's highest known concentration.
Acerola Cherry	~1,650	Extremely high concentration, often found in supplements.
Rose Hips	426	Tangy fruit from the rose plant.
Yellow Bell Pepper	342 (large)	Higher than red or green varieties.
Guava	228	A tropical fruit with an impressive amount.
Mustard Spinach	195 (raw)	A surprising green leafy source.
Black Currants	181	Small but mighty berries.
Red Bell Pepper	190 (raw)	Excellent, accessible vegetable source.
Kale	93 (raw)	Nutrient-dense leafy green.
Kiwi	93	A very common and potent fruit.
Orange	~70	The classic, but not the richest, source.

Conclusion: Beyond the Orange

While the orange is a well-known source, the title of which food is the richest in vitamin C belongs to the Kakadu plum, with acerola cherries and other less common fruits following closely behind. For the average person, incorporating a variety of accessible and colorful foods like bell peppers, broccoli, guava, and kale into a regular diet is the most practical way to meet and exceed daily vitamin C needs. Prioritizing raw consumption and mindful cooking techniques can also ensure you get the maximum nutritional benefit from these foods.

Frequently Asked Questions

The single richest known food source of vitamin C is the Kakadu plum, an Australian native fruit that contains up to 2,907 mg of vitamin C per 100 grams, which is significantly more than citrus fruits.

No, while oranges and citrus fruits are good sources, they are not the best. Many other fruits and vegetables, including Kakadu plums, acerola cherries, and bell peppers, contain much higher concentrations of vitamin C.

To maximize vitamin C intake, consume fruits and vegetables raw whenever possible. For cooked foods, use quick, low-water methods like steaming or microwaving, as vitamin C is sensitive to heat.

Yes, vitamin C is a water-soluble and heat-sensitive vitamin. Cooking methods, especially boiling, can significantly reduce the vitamin C content in food.

Vitamin C is important for many functions, including supporting the immune system, aiding in collagen production for healthy skin and bones, and acting as an antioxidant to protect cells from damage.

Yes, eating a varied diet rich in fruits and vegetables is the best way to get enough vitamin C. Most healthy adults can meet their daily needs by consuming a range of these foods.

Yes, vitamin C significantly enhances the absorption of non-heme iron, which is found in plant-based foods. Pairing vitamin C-rich foods with plant-based iron sources is beneficial.