Which fruit is highest in vitamin C? Unveiling the world's most potent sources

October 4, 2025 •

4 min read

The Kakadu plum, native to Australia, contains up to 100 times more vitamin C than an orange, holding the highest known concentration of the vitamin of any food in the world. This makes it the champion when considering which fruit is highest in vitamin C, but other accessible options pack a powerful punch too.

Quick Summary

This article explores the surprising champions of vitamin C, from the exotic Kakadu plum and Camu Camu to more common options like Acerola cherries and guava. It details the impressive vitamin C content of various fruits and explains how they enhance a healthy diet.

Key Points

Kakadu Plum is the Highest: The Australian Kakadu plum holds the highest known vitamin C concentration of any fruit, with up to 2,907 mg per 100g.
Camu Camu is a Powerhouse: This Amazonian berry is another extremely potent source, often sold in powder form, with significantly more vitamin C than oranges.
Acerola Cherries Pack a Punch: These small cherries deliver a massive amount of vitamin C, with half a cup providing 1,650 mg.
Guava Beats Oranges: A single guava can contain over 100% of the Daily Value for vitamin C, making it a powerful tropical fruit option.
Kiwis Are Excellent Sources: Both green and gold kiwifruits offer high vitamin C content, with the SunGold variety having 161.3 mg per 100g.

Why Vitamin C is Crucial for a Healthy Diet

Vitamin C, also known as ascorbic acid, is a powerful water-soluble antioxidant that the human body cannot produce on its own. This means it must be obtained through food or supplements, and incorporating rich sources into your nutrition diet is essential for overall health. Its functions are widespread and critical, including:

Immune System Support: Vitamin C helps stimulate the production of white blood cells that protect the body against infection.
Collagen Production: It is a key component in the formation of collagen, a protein vital for healthy skin, blood vessels, bones, and cartilage.
Wound Healing: Proper wound healing is dependent on vitamin C's role in synthesizing new connective tissue.
Antioxidant Protection: By protecting cells from damage caused by free radicals, vitamin C helps reduce the risk of chronic diseases and inflammation.
Iron Absorption: It significantly improves the absorption of non-heme iron from plant-based foods, which is particularly beneficial for those on vegetarian or vegan diets.

Unveiling the Absolute Vitamin C Champion

When asking which fruit is highest in vitamin C, the definitive answer is the Kakadu plum (Terminalia ferdinandiana). This superfood from Australia boasts an extraordinary concentration, containing up to 2,907 mg of vitamin C per 100 grams. To put that into perspective, that's roughly 100 times the vitamin C found in an orange on a gram-for-gram basis. However, the Kakadu plum is not widely available fresh outside of Australia and is more commonly found in powdered or extract forms.

The Next Tier of Vitamin C Powerhouses

While the Kakadu plum reigns supreme, several other impressive fruits offer exceptional vitamin C content and are more accessible for daily consumption.

Camu Camu

Another Amazonian fruit, the Camu Camu berry (Myrciaria dubia), is a significant source of natural vitamin C. Its vitamin C content is exceptionally high, with some sources reporting it to have about 40 times more than an orange. Like the Kakadu plum, it is often consumed as a powder mixed into drinks or food due to its tart flavor.

Acerola Cherries

This small, cherry-like fruit is a powerhouse of vitamin C. Just half a cup (49g) of red acerola cherries can provide 1,650 mg of vitamin C, which is an incredible 916% of the Daily Value. In addition to being a rich source of polyphenols, acerola cherries offer antioxidant and anti-inflammatory properties.

Guava

Often praised as a tropical superfood, guava contains very high levels of vitamin C, surpassing oranges. A single guava fruit can contain around 125 mg of vitamin C, or 138% of the Daily Value. This nutrient-dense fruit is also rich in fiber and antioxidants like lycopene.

Blackcurrants

These tart berries are excellent sources of vitamin C. A half-cup serving of blackcurrants contains 102 mg of vitamin C, exceeding the Daily Value. Their rich color comes from anthocyanins, flavonoids with potent antioxidant effects.

Kiwi

Both the green and gold varieties of kiwi are fantastic sources of vitamin C. For example, 100 grams of Zespri SunGold kiwifruit contains 161.3 mg of vitamin C, nearly double the amount in an orange. Regular kiwi consumption can support your immune system and overall health.

Comparison of Vitamin C Content in Fruits

To provide a clear perspective, here is a comparison of the vitamin C content of some top fruits per 100 grams.


Fruit	Vitamin C Content (mg) per 100g
Kakadu Plum	Up to 2,907
Camu Camu Powder	1200 - 3000 (average)
Acerola Cherry	1,000 - 2,000 (ripe)
Blackcurrants	180
Guava	228
Zespri SunGold Kiwi	161.3
Strawberries	97
Orange	83

Practical Ways to Boost Your Vitamin C Intake

Including these potent sources in your diet can be delicious and simple:

Smoothies: Blend fruits like kiwis, strawberries, or papaya into your morning smoothie for a quick and potent vitamin C boost.
Snack on Berries: Keep a bowl of fresh strawberries or blackcurrants for a healthy and antioxidant-rich snack.
Salad Toppers: Add sliced fruits like kiwi or oranges to your salads for a tangy twist.
Fortified Cereals: Some breakfast cereals are fortified with vitamin C, offering a convenient way to start your day.
Juice Blends: Create your own fresh juices with a variety of vitamin C-rich fruits.

Conclusion

While the Kakadu plum is the undisputed king of vitamin C content, its availability can be a limiting factor. Fortunately, a diverse range of other fruits, from the exotic Acerola cherry and Camu Camu to the more familiar kiwi and guava, offer excellent amounts of this essential nutrient. By incorporating a variety of these fruits into your daily nutrition diet, you can ensure a consistent and flavorful intake of vitamin C, supporting everything from your immune system to the health of your skin. Remember, achieving optimal health comes from a varied and balanced approach to eating.

For more detailed nutritional information and the recommended daily intake for adults, refer to the National Institutes of Health Fact Sheet on Vitamin C.

Frequently Asked Questions

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

Yes, oranges are a good source of vitamin C, with a medium orange providing about 83 mg. However, many other fruits and vegetables, like Kakadu plum, Acerola cherry, and guava, contain significantly higher concentrations.

Yes, most people can meet their daily vitamin C requirements through a balanced diet rich in fruits and vegetables, like the ones mentioned in this article. Supplements can be helpful, but whole foods also provide other beneficial nutrients.

Beyond a strong immune system, consuming high vitamin C fruits helps with collagen formation for healthy skin, enhances iron absorption from plant-based foods, and acts as a potent antioxidant to protect against cell damage.

Yes, vitamin C is water-soluble and can be destroyed by heat, prolonged storage, and prolonged cooking. To maximize intake, it is best to consume fruits raw or lightly cooked, such as by steaming.

Incorporate a variety of these fruits into your daily routine by adding them to smoothies, eating them as snacks, or mixing them into salads and desserts.

A severe vitamin C deficiency can lead to scurvy, with symptoms including fatigue, bleeding gums, easy bruising, poor wound healing, and joint pain.