Which plant is a rich source of vitamin C?

December 14, 2025 •

4 min read

Native to northern Australia, the Kakadu plum boasts the highest recorded concentration of vitamin C in any plant, with up to 100 times the amount found in an orange. Many other plants also provide substantial amounts of this essential nutrient, making them a cornerstone of a healthy diet. Knowing which plant is a rich source of vitamin C can help you naturally boost your intake and support overall well-being.

Quick Summary

Beyond common citrus, several plants offer exceptional levels of vitamin C. This article explores the top plant-based sources, from globally recognized superfoods to everyday vegetables, detailing their impressive nutritional profiles and health benefits. It highlights which sources provide the most potent antioxidant support.

Key Points

Kakadu Plum is the Richest Source: The Australian Kakadu plum holds the highest known vitamin C concentration of any plant, containing up to 5,300 mg per 100g.
Acerola and Camu Camu are Potent: Exotic fruits like the acerola cherry and camu camu berry also contain exceptionally high levels of vitamin C, often used in supplements.
Yellow Bell Peppers are a Common Powerhouse: Yellow bell peppers provide significantly more vitamin C than oranges, making them an accessible and potent source for daily intake.
Variety is Key: Many common fruits and vegetables, such as kiwi, strawberries, kale, and broccoli, contribute substantially to meeting daily vitamin C needs.
Benefits of Whole Foods: Getting vitamin C from whole plants offers synergistic benefits from other nutrients and phytochemicals, enhancing overall health and absorption.
Consider Preparation: Eating high-vitamin C plants raw can help maximize nutrient retention, as the vitamin is sensitive to heat.

The Surprising Plant Vitamin C Powerhouses

While oranges and other citrus fruits are famous for their vitamin C content, many other plants offer far greater concentrations. These hidden gems can provide a significant boost to your daily intake, contributing to enhanced immune function, skin health, and protection against chronic diseases. Exploring these alternative sources allows for more variety in your diet and a wider range of beneficial phytonutrients.

Kakadu Plum: The Unrivaled Champion

The undisputed king of vitamin C content is the Kakadu plum (Terminalia ferdinandiana), an indigenous Australian fruit. With concentrations ranging from 1,000 to over 5,000 mg per 100g, a single plum can provide several times the daily recommended intake. Its powerful antioxidant properties are believed to be a result of evolving to survive in harsh environmental conditions. Beyond vitamin C, it contains other valuable antioxidants, including vitamin E and lutein, which support eye health.

Other Superfood Contenders

Several other less-known fruits also possess remarkable vitamin C levels:

Acerola Cherry: This cherry-like fruit is a powerhouse, delivering up to 1,677 mg of vitamin C per 100g. It is widely used in supplements and juices for its potent antioxidant and anti-inflammatory properties.
Camu Camu: Hailing from the Amazon rainforest, the camu camu berry contains up to 2,800 mg of vitamin C per 100g. It is often sold in powder form and is valued for its immune-boosting and anti-inflammatory effects.
Rose Hips: These are the small, tangy fruits of the rose plant and contain a high concentration of vitamin C, with about 426 mg per 100g. They are commonly used in teas and supplements.
Guava: This tropical fruit offers a solid vitamin C dose, with around 228 mg per 100g. It is also a good source of fiber and the antioxidant lycopene.

Common Fruits and Vegetables with High Vitamin C

You don’t need to seek out exotic superfoods to boost your vitamin C. Many common produce items are excellent sources:

Yellow Bell Peppers: Surpassing even oranges, a large yellow bell pepper provides about 342 mg of vitamin C, significantly higher than its green and red counterparts.
Kiwi: A single medium kiwi provides 64 mg of vitamin C, helping to support immune function. Some varieties, like SunGold, offer even more.
Strawberries: One cup of sliced strawberries contains 97 mg of vitamin C along with a beneficial mix of other antioxidants.
Broccoli and Kale: These cruciferous vegetables are great sources. One cup of raw kale provides 93 mg, and a half-cup of cooked broccoli offers 51 mg.

Comparison of Top Plant Sources


Plant Source	Vitamin C (mg per 100g)	Other Nutrients	Best For
Kakadu Plum	1000–5300	Vitamin E, Lutein	Maximum potency, antioxidant boost
Camu Camu	Up to 2800	Flavonoids, Ellagic Acid	Supplements, overall wellness
Acerola Cherry	Up to 1677	Polyphenols, Vitamins A, B	Immune support, skin health
Rose Hips	Up to 426	Antioxidants	Teas, supplements
Yellow Bell Pepper	Up to 342	Antioxidants	Everyday cooking, salads
Guava	Up to 228	Fiber, Lycopene	Fiber intake, tropical dishes

The Importance of Plant-Based Vitamin C

While synthetic vitamin C is chemically identical, consuming it from whole plant foods offers additional benefits. Fruits and vegetables contain a variety of other micronutrients and phytochemicals that can work synergistically with vitamin C, potentially enhancing its bioavailability and protective effects. For instance, the mix of antioxidants in plant sources can provide a more comprehensive defense against oxidative stress than vitamin C alone. Diets rich in plant-derived vitamin C are consistently associated with a reduced risk of chronic diseases, including certain cancers and cardiovascular conditions.

How to Maximize Your Plant-Based Vitamin C Intake

Eat Raw When Possible: Since vitamin C is heat-sensitive, consuming fruits and vegetables raw helps retain the maximum amount. Try adding raw bell peppers to salads or snacking on strawberries.
Blend It Up: Making smoothies with high-vitamin C fruits like kiwis, papayas, or berries is a quick and delicious way to get a concentrated dose.
Choose Fresh and Seasonal: The nutritional content of produce can vary, so opting for fresh, in-season items often ensures maximum nutrient density.
Use Leafy Greens: Incorporate greens like kale and mustard spinach into your diet. While cooking can reduce vitamin C, they still offer significant amounts.

Conclusion

While the humble orange has long held the title of a top vitamin C source, the botanical world offers a much broader and more potent range of options. The Kakadu plum stands out as the ultimate powerhouse, but many other plants, from exotic superfoods like acerola and camu camu to everyday items like yellow bell peppers and kale, are excellent choices. Integrating a variety of these plant-based sources into your diet is the most effective way to ensure a robust intake of vitamin C, along with a host of other beneficial nutrients, for optimal health and vitality.

Frequently Asked Questions

The Kakadu plum, native to Australia, is the absolute richest plant source of vitamin C, containing several thousand milligrams per 100 grams, which is many times more than an orange.

Yes, yellow bell peppers are a prime example. A large yellow bell pepper has more than double the vitamin C of a medium orange, making it a surprisingly potent source.

While synthetic and natural vitamin C are chemically identical, many plant sources contain additional phytonutrients and antioxidants that can enhance absorption and offer synergistic health benefits. However, human studies have shown comparable bioavailability for both forms.

Vitamin C is a water-soluble and heat-sensitive vitamin. Cooking methods involving heat and water, like boiling, can significantly reduce the vitamin C content of vegetables. To preserve it, it is best to eat them raw, steam them lightly, or use cooking methods that minimize exposure to heat.

Excellent non-citrus fruits high in vitamin C include kiwis, strawberries, guavas, papayas, and blackcurrants. Tropical fruits like mango and cantaloupe also provide significant amounts.

For most people, it is very possible to get enough vitamin C from a varied and balanced diet rich in fruits and vegetables. Supplements may only be necessary for those with a limited diet or certain medical conditions that affect absorption.

Consuming plant-derived vitamin C helps boost the immune system, promotes collagen formation for healthy skin and bones, acts as an antioxidant protecting against cell damage, and aids in iron absorption.