Which has more vitamin C, amla or Kakadu Plum?

December 20, 2025 •

4 min read

With studies showing that the Australian Kakadu Plum can contain up to 2,900 mg of vitamin C per 100 grams, it is recognized as one of the highest natural sources of vitamin C in the world. This places it far above the Indian Amla, or gooseberry, which is also prized for its high vitamin C content in traditional medicine.

Quick Summary

Kakadu Plum contains significantly more vitamin C per gram than Amla, although both are potent superfoods rich in antioxidants. Their differing nutritional profiles, availability, and uses are key to consider for health goals.

Key Points

Vitamin C Content: Kakadu Plum contains the highest natural vitamin C concentration globally, significantly more per gram than Amla.
Origin and Availability: Kakadu Plum is a native Australian fruit sold mainly as an extract or powder, while Amla is a widely available Indian fruit sold fresh, dried, and powdered.
Antioxidant Profile: Kakadu Plum is noted for its high ellagic acid, whereas Amla offers a broader spectrum of antioxidants and beneficial compounds.
Traditional Use: Amla is a long-standing staple in Ayurvedic medicine, while Kakadu Plum has been used for centuries in Indigenous Australian bush medicine.
Health Focus: Kakadu Plum is especially valued in skincare due to its potent antioxidants, while Amla is well-regarded for supporting digestion and overall wellness.
Processing Matters: Heat can reduce the vitamin C content in both fruits, so consuming them in raw or freeze-dried forms is best for maximum benefit.

Kakadu Plum: The World's Richest Natural Source of Vitamin C

Native to the tropical woodlands of northern Australia, the Kakadu Plum ($Terminalia ferdinandiana$) is a small, olive-sized fruit that has been a staple in the diet and bush medicine of Indigenous communities for centuries. Its recent rise to international superfood fame is due almost entirely to its staggering vitamin C content, which has been scientifically validated to be higher than any other natural food source.

Nutritional Profile and Health Benefits of Kakadu Plum

In addition to its exceptional vitamin C content, Kakadu Plum is a rich source of other beneficial compounds.

Potent Antioxidant Properties: The fruit is packed with antioxidants like ellagic acid and gallic acid, which work alongside vitamin C to combat free radicals and protect cells from damage.
Skin Health: The high concentration of vitamin C and other antioxidants makes Kakadu Plum a highly sought-after ingredient in the skincare industry. It helps brighten skin, support collagen production, and reduce the appearance of dark spots.
Immune System Support: The massive vitamin C dose helps to significantly bolster the immune system, providing a natural defense against illness.
Anti-Inflammatory Effects: Its rich antioxidant profile provides anti-inflammatory benefits that help reduce redness and soothe skin irritation.
Traditional Medicine: Historically, Indigenous Australians used the fruit and bark to treat a variety of ailments, from colds and flu to sores and skin conditions.

Amla: The Time-Tested Ayurvedic Powerhouse

Amla, or the Indian Gooseberry ($Phyllanthus emblica$), is a nutrient-dense fruit integral to Ayurvedic medicine for thousands of years. It is widely cultivated across India and other parts of Southeast Asia, making it far more accessible globally than Kakadu Plum. While its vitamin C content doesn't reach the same peaks as Kakadu Plum, it is still exceptionally high, often exceeding 500 mg per 100 grams in certain fresh varieties.

Nutritional Profile and Health Benefits of Amla

Amla's appeal extends beyond its vitamin C content to a broader nutritional profile that provides a multitude of health benefits.

Digestive Health: The fruit is high in fiber and contains compounds that stimulate digestion, making it a traditional remedy for issues like constipation and indigestion.
Immunity and Detoxification: Amla's high vitamin C and antioxidant content supports the immune system and aids in the body's natural detoxification processes.
Hair and Skin Wellness: Amla is a popular ingredient in hair and skin products. It is used to nourish the scalp, promote hair growth, and add shine. For skin, its antioxidants help protect against aging and promote an even tone.
Heart Health: Some studies suggest that regular consumption of amla can help manage cholesterol levels and improve overall cardiovascular health.

Comparison Table: Kakadu Plum vs. Amla


Feature	Kakadu Plum	Amla (Indian Gooseberry)
Vitamin C Content (per 100g)	Up to 2,900-3,000 mg	Varies by variety, up to 720 mg
Origin	Native to northern Australia	Native to India and Southeast Asia
Availability	Primarily available as powder or extract; expensive and less common	Widely available fresh, dried, juiced, and powdered; generally affordable
Antioxidants	Rich in ellagic and gallic acid	Contains a broad range of polyphenols and flavonoids
Key Benefits	Highest concentration of vitamin C, anti-aging, skincare focus	Digestive support, hair health, broader traditional medicine use
Flavor Profile	Very tart, with notes of stewed apple and pear	Sour and astringent when fresh, can be prepared sweet or savory

How to Incorporate Them into Your Diet

To make the most of the vitamin C in both superfruits, it is important to minimize exposure to heat, which can degrade the vitamin.

Kakadu Plum: As it is rarely available fresh outside of Australia, the most common way to consume Kakadu Plum is as a freeze-dried powder. Add a small dose to:

Smoothies or shakes
Water or chilled tea
Yogurt or cereals
Salad dressings or sauces

Amla: Given its wider availability, Amla can be consumed in various forms:

Fresh: Eaten raw, though very sour.
Powder: Mixed with water, honey, or added to smoothies.
Juice: Consumed on its own or with other fruits.
Pickled or Jammed: Prepared in chutneys or murabba to balance its tartness.

Conclusion: The Final Verdict

In the direct comparison of vitamin C content, Kakadu Plum emerges as the definitive winner, possessing a concentration that is unmatched by any other natural food source. However, this does not make Amla an inferior choice. Amla is a powerful superfood in its own right, offering a broader spectrum of nutrients and well-documented traditional health benefits related to digestion and overall wellness. The choice between them ultimately depends on your specific health goals, availability, and preference for taste and form. Kakadu Plum is ideal for those seeking the most concentrated natural vitamin C boost, while Amla provides a more comprehensive nutritional package and is much more accessible for daily consumption. Both are excellent choices for anyone looking to add a potent, antioxidant-rich fruit to their diet.

For further information on the bioactive properties of Kakadu Plum, you can refer to research on the topic published by the National Institutes of Health (NIH).

Frequently Asked Questions

The Kakadu Plum, native to Australia, holds the highest recorded concentration of natural vitamin C of any food in the world, with levels far exceeding that of amla and citrus fruits.

Yes, Amla is an excellent source of vitamin C. Although it contains less than Kakadu Plum per gram, its quantity is exceptionally high compared to many other fruits and offers a wide range of additional health benefits.

Kakadu Plum is primarily sold as a freeze-dried powder or extract due to its limited availability and origin. It can be found online through specialized superfood and supplement retailers.

You can, but heat degrades vitamin C. To maximize your intake, it is best to add their powders or extracts to uncooked items like smoothies, water, or dressings.

Yes, both are packed with powerful antioxidants, which may provide anti-inflammatory effects and protect against cellular damage from free radicals. They also offer a range of other nutrients specific to each fruit.

Due to its exceptionally high concentration of vitamin C and other antioxidants like ellagic acid, Kakadu Plum extract is a highly sought-after ingredient in high-end skincare products for its anti-aging and brightening properties.

Kakadu Plum has a very tart flavor with notes of stewed apple and pear. Amla is sour and astringent when fresh, but is often prepared with sugar or spices to balance its taste.

The harvesting of Kakadu Plum is often associated with Indigenous Australian communities, who have used it sustainably for generations. Many commercial harvesters work directly with these communities to ensure ethical and sustainable practices.