Which fruit has so much vitamin C? An in-depth guide

December 31, 2025 •

4 min read

With up to 2,907 mg of Vitamin C per 100g, the Australian native Kakadu plum contains more of this essential nutrient than any other food on the planet. This astonishing fact challenges the common belief that citrus fruits like oranges are the top contenders when asking which fruit has so much vitamin C. While oranges are a good source, they are far from the most potent.

Quick Summary

This article explores the fruits with the highest concentrations of vitamin C, including the Kakadu plum, camu camu, and acerola cherry. It details the nutritional benefits of these powerful superfoods and compares their vitamin C content per serving. The guide also highlights other common, potent sources and explains why this antioxidant is so vital for your health.

Key Points

Kakadu Plum is the leader: The Australian Kakadu plum is the richest known source of vitamin C, containing up to 100 times more than an orange.
Exotic fruits are potent: Other top contenders include camu camu from the Amazon and acerola cherries, both offering extremely high concentrations of vitamin C.
Common fruits are still valuable: Everyday fruits like kiwi, guava, and strawberries are excellent and readily available sources of vitamin C.
Bell peppers are secretly a fruit: Sweet bell peppers, especially yellow and red varieties, are surprisingly high in vitamin C and can provide a significant boost.
Vitamin C supports overall health: Beyond immunity, this antioxidant is crucial for collagen production, iron absorption, and protecting against chronic disease.
Eat fresh for maximum nutrients: Vitamin C is sensitive to heat and air, so eating fruits raw and fresh helps preserve its potency.

Top Contenders for the Vitamin C Crown

For decades, the humble orange has held the title of the fruit most associated with vitamin C. However, a closer look at botanical data reveals several powerful contenders that leave the orange far behind. The true champions of vitamin C are often exotic and lesser-known, packing a concentrated nutritional punch that can significantly contribute to your daily needs.

The Kakadu Plum: A Nutritional Powerhouse

The Kakadu plum, also known as gubinge or billygoat plum, is a small, green fruit native to the tropical woodlands of northern Australia. It has the highest recorded natural concentration of vitamin C of any food in the world, with some varieties containing up to 100 times the vitamin C found in an orange. Indigenous Australians have used this fruit for millennia for its medicinal properties and as a natural preservative. Beyond its extraordinary vitamin C content, the Kakadu plum is also rich in antioxidants, vitamin E, and potassium.

Camu Camu: The Amazonian Superberry

Another incredibly potent source comes from the Amazon rainforest: the camu camu berry. This sour, reddish-purple fruit grows on a bush and is another superstar in the vitamin C department. Camu camu is often sold in powder form and can contain an average of 2 g of vitamin C per 100 g of fruit pulp, far surpassing oranges and lemons. It also contains beneficial bioflavonoids, amino acids, and minerals.

Acerola Cherries: High in Antioxidants

Also known as the Barbados or West Indian cherry, the acerola cherry is a tropical fruit that is another top source of vitamin C. Just half a cup (49g) of red acerola cherries can provide 1650 mg of vitamin C, making it a very rich source. The high vitamin C content provides potent antioxidant and anti-inflammatory benefits, alongside a range of other phytonutrients like carotenoids and phenolics.

Comparison of Top Vitamin C Fruits (per 100g serving)


Fruit (per 100g)	Vitamin C Content (mg)	Notes
Kakadu Plum	2,907	Highest known concentration globally.
Camu Camu	~2,000	Amazonian superberry, often used as a powder.
Acerola Cherry	1,677	Also contains beneficial phytonutrients.
Rose Hips	426	A tangy fruit from the rose plant, often used in teas.
Guava	273	Tropical fruit rich in vitamin C and antioxidants.
Blackcurrants	203	Tart berries with a very high vitamin C content.
Kiwi (SunGold)	161.3	Golden kiwi variety has a higher content than green.
Strawberries	97	Sweet and widely available source of vitamin C.
Orange	50	A good, common source, but not the most potent.

Why Vitamin C is Crucial for Your Health

Vitamin C, or L-ascorbic acid, is a water-soluble vitamin that is essential for human health, as our bodies cannot produce it naturally. It plays a crucial role in numerous bodily functions, making a diet rich in vitamin C-heavy fruits highly beneficial.

Immune System Support: Vitamin C is well-known for its immune-boosting properties. It helps encourage the production of white blood cells and protects them from damage by harmful molecules known as free radicals.
Antioxidant Protection: As a powerful antioxidant, vitamin C helps protect the body against oxidative stress, which has been linked to various chronic diseases.
Collagen Production: It is vital for the formation of collagen, a protein that is essential for healthy skin, blood vessels, bones, and cartilage. Sufficient intake aids in wound healing and maintains skin elasticity.
Iron Absorption: Vitamin C significantly improves the absorption of non-heme iron, the type of iron found in plant-based foods.

Common and Readily Available Sources

While exotic fruits like the Kakadu plum are exceptional, many readily available fruits also provide excellent amounts of vitamin C. Incorporating a variety of these into your diet can easily help you meet your daily recommended intake. Beyond the standard orange, options like kiwi, strawberries, and papaya are excellent choices for a potent vitamin C boost. Bell peppers, which are botanically a fruit, are also remarkably high in vitamin C, especially the yellow and red varieties.

How to Maximize Your Vitamin C Intake

To get the most from your fruit, consider a few key tips. Vitamin C is sensitive to heat, light, and air exposure, which can cause its content to degrade over time. For the highest concentration, eat your fruits fresh and raw whenever possible. Opting for steaming or microwaving vegetables rather than boiling can also help retain more of this water-soluble vitamin. For exotic fruits like camu camu, which are often found in supplement powder form, following the recommended dosage will ensure you get a consistent, potent dose.

Conclusion

While the orange remains a reliable source, the fruit world offers several nutritional powerhouses that contain an extraordinary amount of vitamin C. The Kakadu plum stands out as the global leader, but the Amazonian camu camu and acerola cherries are also formidable contenders. For more accessible options, grabbing a kiwi, a handful of strawberries, or a guava will provide a significant and healthy boost of this crucial antioxidant. By incorporating a variety of these fruits into your diet, you can easily meet and exceed your daily vitamin C needs, supporting your immune system, skin health, and overall well-being. For additional resources on dietary guidelines, consult the National Institutes of Health (NIH) Office of Dietary Supplements.

Frequently Asked Questions

The Kakadu plum, a small fruit native to northern Australia, holds the record for the highest natural concentration of vitamin C of any food in the world, with levels over 100 times higher than an orange.

No, this is a common myth. While an orange is a good source of vitamin C, many other fruits, including the Kakadu plum, camu camu, and acerola cherry, contain significantly higher concentrations.

Camu camu is a berry from the Amazon rainforest that is extremely high in vitamin C. Outside of South America, it is most commonly found in supplement or powder form at health food stores.

Yes, several common fruits contain more vitamin C per serving than an orange, including kiwis, strawberries, and guavas. Some vegetables like bell peppers also contain high amounts.

Vitamin C is a powerful antioxidant that supports the immune system, promotes collagen production for skin and tissue health, helps absorb iron, and protects cells from damage.

Yes, vitamin C is water-soluble and easily destroyed by heat and prolonged storage. Eating fruits and vegetables raw is the best way to maximize your intake.

While supplements are an option, it is generally recommended to get your vitamins from a variety of whole foods like fruits and vegetables, as they contain a wider range of beneficial nutrients.