Which is the richest source of vitamin C?

November 22, 2025 •

4 min read

The Kakadu plum, a fruit native to Australia, contains up to 100 times more vitamin C than an orange, making it the world's richest source of vitamin C. While citrus fruits are a well-known source, tropical superfoods and certain vegetables offer far more of this essential nutrient.

Quick Summary

The Kakadu plum is the world's richest known source of vitamin C, followed by other superfoods like acerola cherries and rose hips. A variety of fruits and vegetables, including guavas and bell peppers, also provide excellent amounts of this vital antioxidant.

Key Points

Kakadu Plum is Richest: The Australian native Kakadu plum has the world's highest vitamin C concentration, far exceeding oranges.
Acerola Cherry is a Top Contender: With an exceptionally high vitamin C count, acerola cherries are a leading source, often sold as supplements or in powder form.
Not Just Fruits: While fruits dominate, vegetables like sweet yellow peppers, chili peppers, and cruciferous vegetables like broccoli are also excellent sources.
Raw is Best: Vitamin C is sensitive to heat and light, so consuming raw or lightly cooked foods helps preserve the nutrient content.
Variety is Key: A diverse diet incorporating multiple vitamin C-rich foods is more beneficial than relying on a single source, as different foods offer other complementary nutrients.

Unveiling the Vitamin C Superstars

While the orange has long been the symbol of vitamin C, it is far from the most potent source. Several lesser-known fruits and vegetables contain astonishingly high concentrations of this vital nutrient, providing significantly more bang for your buck. Understanding these powerhouse options can help you maximize your dietary intake of this powerful antioxidant, which is essential for immune function, collagen synthesis, and protecting against cell damage.

The Kakadu Plum: The Undisputed Champion

An Australian native, the Kakadu plum (Terminalia ferdinandiana) holds the highest recorded natural concentration of vitamin C in the world. With up to 2,907 mg of vitamin C per 100 grams, a single plum can provide several times the recommended daily intake. Its incredibly potent profile is why it is often processed into powders or extracts for dietary supplements and skincare products.

Acerola Cherries: A Close Second

These small, red fruits are another top contender, particularly popular in tropical regions. Acerola cherries boast an impressive vitamin C content, with a half-cup (49 grams) providing around 1,650 mg. In addition to vitamin C, acerola is rich in bioflavonoids and other antioxidants that enhance its overall health benefits.

Other Highly Potent Sources

Beyond the top two, many other foods deliver a significant amount of vitamin C. Incorporating a variety of these into your diet ensures a steady and robust supply of this nutrient.

Rose Hips: The fruit of the rose plant is a concentrated source of vitamin C, with 100 grams providing around 426 mg. They are often used to make teas, jams, and syrups.
Guavas: This tropical fruit is a fantastic source, with a single fruit (55g) containing approximately 125.6 mg of vitamin C. It is also high in fiber, potassium, and other vitamins.
Chili Peppers: Hot chili peppers, especially the green varieties, are packed with vitamin C. One green chili contains about 109 mg.
Sweet Yellow Peppers: As bell peppers mature, their vitamin C content increases. A single large yellow pepper can contain more than twice the vitamin C of a green one.
Blackcurrants: These tart berries contain 203 mg of vitamin C per cup and are rich in antioxidant flavonoids known as anthocyanins.

The Vitamin C Content Showdown: Exotic vs. Common


Food Source	Serving Size	Vitamin C Content (mg)	Notes
Kakadu Plum	100 grams	Up to 2,907	A potent, Australian native often found as a powder.
Acerola Cherry	½ cup (49g)	1,650	A tropical fruit widely available in supplement form.
Rose Hips	100 grams	426	Small, tangy fruits from the rose plant, often used for tea.
Guava	1 cup, raw	377	Delicious tropical fruit, excellent fresh or in smoothies.
Sweet Yellow Pepper	1 large	342	Highest in vitamin C among bell peppers, great in salads.
Blackcurrants	½ cup (56g)	102	Dark, tart berries with added antioxidant benefits.
Orange	1 medium	70	The classic source, a reliable and widely available option.
Broccoli	½ cup, cooked	51	A versatile cruciferous vegetable. Steaming retains more vitamin C.

Maximize Your Vitamin C Intake

Consuming a wide variety of fresh, raw fruits and vegetables is the best way to get enough vitamin C, as it is a water-soluble vitamin and is heat-sensitive. Heating, long-term storage, and exposure to light can all reduce its potency. For this reason, many of the best sources are often eaten raw or incorporated into quick-cooking dishes.

Here are some tips for incorporating more vitamin C into your diet:

Eat bell peppers, kiwi, and strawberries raw in salads or as snacks.
Add camu camu or acerola powder to smoothies for an extra boost.
Garnish dishes with fresh parsley or cilantro.
Add blackcurrants to oatmeal or yogurt.
Use lemons or limes for dressings and marinades, but remember heat can degrade the vitamin.

The Importance of Variety

While identifying the richest single source is interesting, the real key to long-term health is consuming a diverse range of nutrient-dense foods. By including a mix of different fruits and vegetables, you benefit not only from their vitamin C but also from a wide spectrum of other vitamins, minerals, and antioxidants that work synergistically in the body. For instance, eating vitamin C with iron-rich plant foods, such as spinach, can significantly enhance iron absorption.

Conclusion: A Diverse Diet is Your Richest Source

While the Kakadu plum takes the crown as the single richest source of vitamin C, the average person is more likely to benefit from consistently incorporating a variety of easily accessible fruits and vegetables into their diet. Exploring options like bell peppers, guavas, and blackcurrants alongside familiar citrus fruits provides a robust and delicious way to meet your daily needs. The takeaway is clear: while specific superfoods offer impressive numbers, a balanced, plant-rich diet is the most reliable way to reap all the benefits of this essential vitamin.

Frequently Asked Questions

A Kakadu plum can contain up to 100 times more vitamin C than an orange. While an average orange contains about 70mg of vitamin C, the Kakadu plum can have up to 2,907mg per 100g.

The bioavailability of natural ascorbic acid from food is equivalent to that of supplemental ascorbic acid. However, some studies suggest that the combination of vitamin C with other antioxidants found in whole foods, like camu camu, may offer a stronger overall effect.

No, the vitamin C content in bell peppers varies depending on their color and maturity. Yellow peppers tend to have the highest content, followed by red and then green.

Since vitamin C is water-soluble and heat-sensitive, steaming or microwaving vegetables for a short time helps retain more of the nutrient compared to boiling. Eating them raw is the best option.

Yes, vitamin C plays a crucial role in immune function by protecting cells from damage and supporting the production of white blood cells. However, while it helps prevent deficiencies, it is not a cure for the common cold.

Absolutely. While not the richest source, oranges are still a very good and widely available source of vitamin C. A medium orange provides about 70mg, which is a significant portion of the daily recommended intake.

High-vitamin C foods often contain a variety of other beneficial compounds. For instance, acerola cherries and blackcurrants are rich in bioflavonoids, while fruits like papaya also contain vitamin A and fiber.