Which fruit is rich in vitamin C?

December 19, 2025 •

4 min read

Did you know that a single guava can provide significantly more vitamin C than a medium-sized orange? Many people associate citrus fruits with this vital nutrient, but the answer to which fruit is rich in vitamin C is far more varied and surprising.

Quick Summary

Beyond the classic orange, numerous fruits offer high levels of vitamin C. This article highlights top choices such as guava, kiwi, and strawberries, comparing their nutritional content and detailing their immune-boosting benefits.

Key Points

Guava is a top contender: A single guava fruit can contain more vitamin C than an orange.
Acerola cherries are exceptionally potent: They are one of the richest natural sources of vitamin C, providing a massive dose per serving.
Common fruits like kiwi and strawberries are also excellent sources: One kiwi or a cup of strawberries can cover a significant portion of your daily vitamin C needs.
Vitamin C benefits go beyond immune health: It is crucial for collagen formation, iron absorption, and acts as a powerful antioxidant protecting cells from damage.
Dietary intake is key: The body does not store vitamin C, so it must be consumed regularly through a diet rich in fruits and vegetables.

The Surprising Vitamin C Superstars

While oranges often steal the spotlight when discussing vitamin C, several other fruits contain even higher concentrations of this essential nutrient. Many of these are tropical varieties, but you might be surprised to find some familiar faces among the top contenders.

Guava: The Tropical Powerhouse

Guava is a remarkable source of vitamin C. A single medium fruit can deliver an impressive 125 mg of vitamin C, which is well over 100% of the recommended daily value for adults. In addition to its high vitamin C content, guava also offers powerful antioxidants like lycopene, which combat oxidative stress and support overall health. Guava is also a good source of dietary fiber, making it a gut-friendly snack.

Kiwi: The Fuzzy Green Contender

Small but mighty, the kiwi is another fruit that packs a substantial vitamin C punch. A single medium kiwi contains around 64 mg of vitamin C, meeting a large portion of your daily needs. The fruit is also rich in vitamin K, fiber, and potassium. Some research suggests that regular kiwi consumption can help inhibit blood platelets, potentially reducing the risk of blood clots.

Acerola Cherries: The Hidden Gem

For an extreme vitamin C boost, look no further than the acerola cherry. This small, tart fruit is one of the most potent natural sources of vitamin C, with a half-cup providing a staggering 1650 mg. While not as common in mainstream supermarkets, acerola cherries are often found in supplement form or in specialty juice blends. They also provide antioxidant and anti-inflammatory benefits.

More Familiar Fruits with High Vitamin C Content

Not all excellent vitamin C sources require a trip to a specialty store. Several common and delicious fruits are also packed with this vital nutrient, making them easy to incorporate into your daily diet.

Strawberries: A Berry Good Choice

One cup of sliced strawberries contains nearly 100 mg of vitamin C, exceeding the daily recommendation for most adults. These red berries are also rich in other antioxidants, such as anthocyanins, which offer anti-inflammatory properties. Easily added to cereals, salads, or smoothies, strawberries are a versatile and delicious source of vitamin C.

Papaya: The Exotic and Nutritious Option

This tropical fruit delivers a healthy dose of vitamin C, with one cup providing approximately 88 mg. Papaya is also known for its anti-inflammatory and wound-healing properties. Its soft, buttery texture and sweet flavor make it a wonderful addition to breakfast or a refreshing snack.

Blackcurrants: Tart and Nutrient-Dense

For those who enjoy a tart flavor, blackcurrants are an excellent option. A half-cup serving provides 102 mg of vitamin C. These berries are also rich in anthocyanins, the flavonoids responsible for their deep color and strong antioxidant effects.

Health Benefits of Vitamin C

Vitamin C, or ascorbic acid, is a water-soluble vitamin that plays numerous critical roles in the body. Since the human body cannot produce it, we must obtain it through our diet. The benefits of consuming sufficient vitamin C are extensive:

Immune Support: Vitamin C helps stimulate the production of white blood cells and enhances their function, protecting the body against infections.
Antioxidant Protection: As a powerful antioxidant, it protects cells from damage caused by harmful molecules called free radicals, which are linked to chronic diseases.
Skin Health: Vitamin C is essential for the synthesis of collagen, a protein vital for healthy skin, blood vessels, and bones. It can improve skin texture and reduce premature aging.
Iron Absorption: It significantly enhances the absorption of non-heme iron, the type found in plant-based foods. This is particularly important for vegetarians and vegans.
Wound Healing: Due to its role in collagen formation, vitamin C is crucial for effective wound healing and tissue repair.
Cardiovascular Health: Some studies suggest that higher vitamin C intake is associated with a lower risk of heart disease by reducing factors like high blood pressure and LDL cholesterol.

Comparison Table: Vitamin C Content in Popular Fruits


Fruit (Per 100g)	Vitamin C (mg)	Notes
Guava	228	Excellent source, high in antioxidants.
Blackcurrants	180	Very tart, can be used in juices and jams.
Acerola Cherry	1650 (per 49g)	One of the most potent sources, often in supplements.
Kiwi	93	Good source of fiber and vitamin K.
Strawberries	67	Also rich in other antioxidants and fiber.
Papaya	88	Contains digestive enzymes like bromelain.
Orange	53	Classic source, though surpassed by many others.

Note: Vitamin C content can vary based on ripeness, variety, and storage.

Conclusion: More Choices Than You Think

While the orange remains a popular and reliable source, the question of which fruit is rich in vitamin C has a much broader range of answers. Incorporating a variety of fruits like guava, kiwi, and strawberries into your diet ensures you get a generous supply of this essential vitamin. Beyond their impressive vitamin C content, these fruits offer a diverse array of other vitamins, minerals, and antioxidants that contribute to overall health and well-being. By exploring these delicious alternatives, you can easily meet your daily needs and enjoy a more vibrant, nutrient-rich diet. For more detailed information on vitamin C requirements, consult resources from authoritative health bodies such as the National Institutes of Health.

Frequently Asked Questions

No, while oranges are a good source, many other fruits and vegetables contain higher concentrations of vitamin C. Guava, kiwi, and blackcurrants are all more potent sources on a per-serving basis.

The recommended dietary allowance (RDA) for adult men is 90 mg and for adult women is 75 mg. However, some health experts suggest a higher intake, especially for those with certain health conditions or who smoke.

Yes, vitamin C is a water-soluble and heat-sensitive vitamin. Cooking methods involving heat and water can reduce the vitamin C content in fruits, so eating them raw is the best way to preserve this nutrient.

The body does not store excess vitamin C, and it is generally safe. However, very high doses from supplements can cause digestive upset, and the tolerable upper intake level is 2,000 mg daily for adults.

Excellent non-citrus options include guava, kiwi, strawberries, papaya, blackcurrants, and mangoes. These fruits offer a variety of other nutrients as well.

Most experts recommend obtaining vitamin C from whole foods like fruits and vegetables, as they provide a wider range of beneficial nutrients. Supplements can be useful for filling gaps in the diet but should not replace whole food sources.

Vitamin C is vital for skin health because it aids in the synthesis of collagen, a protein that provides structure and elasticity. Its antioxidant properties also protect the skin from free radical damage, which can accelerate aging.