Which has the highest amount of vitamin C?

December 12, 2025 •

4 min read

The Kakadu plum, an Australian superfood, contains up to 2,907 mg of vitamin C per 100 grams, making it the richest known source of this vital nutrient. While oranges are famous, many other fruits and vegetables contain a far higher amount of vitamin C, essential for immune function, skin health, and acting as a powerful antioxidant.

Quick Summary

This article explores the top food sources with the highest concentration of vitamin C, from little-known superfoods to common vegetables. It details the benefits, absorption considerations, and provides a comparative table to help you boost your daily intake effectively.

Key Points

Kakadu Plum is the highest source: An Australian superfood, it contains dramatically more vitamin C than oranges.
Acerola cherries are exceptionally potent: These small, red cherries provide an immense concentration of vitamin C in a single serving.
Vegetables can surpass fruits: Some vegetables, like bell peppers and kale, are surprisingly high in vitamin C, often rivaling or exceeding citrus.
Cooking methods affect content: Since vitamin C is sensitive to heat, eating raw fruits and vegetables or using quick cooking methods like steaming is best.
Prioritize fresh and raw: Consuming foods soon after purchase and minimizing cooking time are key to preserving the most vitamin C.
Variety is important: A diverse diet of different colored fruits and vegetables ensures a wide spectrum of nutrients, including vitamin C.

Surprising Champions of Vitamin C Content

For many, the first thought of vitamin C is a glass of orange juice, but this common beverage pales in comparison to some of the world's nutritional powerhouses. While citrus fruits are a good source, they are far from the highest. The title for the richest source goes to the Kakadu plum, but many others offer potent doses.

The Apex of Ascorbic Acid: Kakadu Plums and Acerola Cherries

Kakadu Plum: Sourced from Australia, this small fruit packs an astounding amount of vitamin C. Just one plum can contain hundreds of milligrams, putting it in a league of its own. They are difficult to source fresh outside of their native region but are often available in powdered supplement form. Beyond vitamin C, they are rich in potassium, vitamin E, and the antioxidant lutein, beneficial for eye health.
Acerola Cherries: These small, red cherries are another formidable source. Just a half-cup can deliver over 1,600 mg of vitamin C. Their high vitamin content also provides antioxidant and anti-inflammatory benefits, and they are rich in polyphenols that protect the body from oxidative stress.
Rose Hips: The fruit of the rose plant, rose hips are a tangy, sweet treat loaded with vitamin C. Per 100 grams, they contain 426 mg of vitamin C, a formidable amount that far surpasses more common fruits.

Vegetables That Rival Fruits for Vitamin C

It's a common misconception that vitamin C is primarily found in fruits. Many vegetables, particularly peppers and leafy greens, are exceptionally high in this nutrient.

Chili Peppers: Both red and green chili peppers are fantastic sources. A single green chili pepper contains 109 mg of vitamin C, exceeding the amount in a medium orange. Their heat does not diminish their nutritional value, making them a great addition to many dishes.
Sweet Yellow Peppers: As bell peppers mature, their vitamin C content increases. Sweet yellow peppers are the most potent, with one large yellow pepper offering 342 mg of vitamin C, more than double the amount in a green pepper.
Mustard Spinach: For those who enjoy leafy greens, mustard spinach is a potent option. One cup of raw chopped mustard spinach provides 195 mg of vitamin C. Even when cooked, it retains a high percentage of the vitamin.
Kale: This versatile cruciferous vegetable offers 93 mg of vitamin C per 100 grams when raw. It also contains high levels of vitamin K and carotenoids like lutein and zeaxanthin.

The Importance of Bioavailability and Preparation

The preparation method of food significantly impacts its vitamin C content. As a water-soluble vitamin, ascorbic acid is sensitive to heat, light, and prolonged storage. To maximize your intake, consider these tips:

Eat fruits and vegetables in their raw state whenever possible.
Use quick cooking methods with minimal water, such as steaming or microwaving, which reduce nutrient loss.
Choose orange juice sold in cartons rather than clear bottles, as light exposure can degrade vitamin C.
Consume the liquid left over from cooking vegetables, as much of the vitamin C may have leached into it.

Comparison of Vitamin C Content in Common Foods


Food (Raw)	Serving Size	Vitamin C Content (mg)	Percentage of 90 mg DV
Kakadu Plum	100g	up to 2,907 mg	>3,000%
Acerola Cherry	1/2 cup (49g)	1,650 mg	>1,800%
Guava	1 cup, chopped (165g)	377 mg	419%
Sweet Yellow Pepper	1 large (186g)	342 mg	380%
Sweet Red Pepper	1 cup, chopped (149g)	191 mg	212%
Papaya	1 cup, cubed (145g)	88 mg	98%
Kiwi	1 medium (69g)	64 mg	71%
Orange	1 medium (131g)	70 mg	78%
Strawberry	1 cup, sliced (166g)	97.6 mg	108%
Broccoli	1 cup, chopped (91g)	81.2 mg	90.2%

Conclusion: Looking Beyond the Orange

While the orange remains a well-known source, foods like the Kakadu plum, acerola cherries, and even certain chili peppers and leafy greens far surpass it in vitamin C concentration. A varied diet incorporating these top-tier fruits and vegetables ensures you receive a robust intake of this essential antioxidant. Understanding proper preparation methods, such as eating raw where possible, will help preserve the nutrient's integrity and allow your body to reap the maximum health benefits, from immune support to healthier skin. For more information on the wide-ranging benefits of this powerful nutrient, you can read more from the National Institutes of Health. [https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/]

Incorporating High-Vitamin C Foods into Your Diet

There are many ways to enjoy these vitamin-rich foods in your daily meals:

Add chopped bell peppers to salads or stir-fries.
Sprinkle fresh parsley over soups and main dishes.
Blend kiwi or strawberries into smoothies for a powerful vitamin boost.
Use chili peppers to add a kick of flavor and nutrition to sauces and curries.
Enjoy guava as a standalone snack or in desserts.
Toss kale into a salad or sauté it lightly to minimize vitamin loss.

What if you can't find these exotic options?

Even without accessing the most exotic fruits, you can achieve a high vitamin C intake through more common foods. Simply by prioritizing a diverse range of fresh, whole fruits and vegetables—and being mindful of cooking methods—you can easily meet and exceed your daily requirements. The key is variety and freshness, ensuring a constant supply of this vital nutrient for your body's many functions.

Frequently Asked Questions

The Kakadu plum has the highest known concentration of vitamin C, containing up to 2,907 mg per 100 grams.

No, while oranges are a good source, many other foods, including acerola cherries, guava, and bell peppers, have significantly higher vitamin C content per serving.

Yes, vitamin C is sensitive to heat and water, so cooking methods like boiling can significantly reduce its content. Steaming or microwaving can help preserve more of the vitamin.

Sweet yellow bell peppers are an excellent source, with a high concentration of vitamin C that increases as they mature. Kale, broccoli, and Brussels sprouts are also potent options.

To maximize your intake, prioritize fresh, raw fruits and vegetables. When cooking, use minimal water and shorter heating times, and consume any cooking liquids, like vegetable broth.

It is generally better to obtain vitamin C from whole foods, as they provide an array of other beneficial nutrients, such as fiber and antioxidants. Supplements are an option but should be used to complement a healthy diet, not replace it.

Yes, vitamin C plays an important role in immune function. It acts as an antioxidant, protecting cells from damage, and supports the proliferation of immune cells.