Which plants contain vitamin C?

November 28, 2025 •

4 min read

According to the National Institutes of Health, all fruits and vegetables contain some amount of vitamin C, but some are far more potent sources than others. This water-soluble vitamin is vital for human health, playing a crucial role in immune function, collagen synthesis, and antioxidant protection. Knowing which plants contain vitamin C can help you intentionally incorporate them into your daily diet for maximum benefit.

Quick Summary

An exploration of plant-based sources of vitamin C, from well-known citrus fruits to lesser-known superfoods and everyday vegetables. The article details high-potency options and explains how cooking and storage methods can affect nutrient levels. It emphasizes incorporating diverse, colorful plant foods into your diet.

Key Points

Diverse Sources: Don't just rely on oranges; fruits like Kakadu plums and Acerola cherries are far richer in vitamin C.
Cook Smart: Heat and prolonged storage can destroy vitamin C, so opt for raw or lightly cooked preparation methods whenever possible.
Vibrant Vegetables: Bell peppers, broccoli, and dark leafy greens like kale are excellent vegetable sources of vitamin C.
Daily Habit: Incorporating a variety of colorful fruits and vegetables into your daily diet is the best strategy for consistent intake.
Antioxidant Power: The vitamin C found in plants acts as a powerful antioxidant, protecting cells and supporting immune function.

Why Vitamin C is Crucial for Your Health

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that protects your body's cells from damage caused by free radicals. Unlike most animals, humans cannot synthesize their own vitamin C, making dietary intake essential. This vital nutrient is involved in several key bodily functions, including:

Immune System Support: Vitamin C helps stimulate the production and function of white blood cells, which are crucial for fighting off infections.
Collagen Synthesis: It is a key component in the production of collagen, a protein essential for healthy skin, blood vessels, tendons, ligaments, and bones.
Iron Absorption: The presence of vitamin C significantly enhances the body's absorption of non-heme iron, the type found in plant foods.
Wound Healing: Proper wound healing depends on adequate levels of vitamin C for tissue repair.

Fruits with the Highest Vitamin C Content

While oranges are the most famous source, many other fruits offer a superior vitamin C boost. Incorporating a variety of these fruits ensures a rich and diverse intake of essential nutrients.

Kakadu Plums: This Australian native fruit contains the highest recorded concentration of vitamin C of any food, with up to 2,907 mg per 100 grams.
Acerola Cherries: Just half a cup of these cherries can provide an impressive 1,650 mg of vitamin C.
Rose Hips: These small, tangy fruits from the rose plant offer 426 mg of vitamin C per 100 grams, making them a potent source.
Guava: A single guava can contain more than 100% of the daily recommended intake of vitamin C, with a single fruit providing 125 mg.
Black Currants: A half-cup of these berries contains 102 mg of vitamin C, along with other powerful antioxidants.
Kiwifruit: One medium kiwi provides approximately 64 mg of vitamin C, over 70% of the daily value.
Strawberries: A cup of sliced strawberries offers 97 mg of vitamin C, alongside manganese and other antioxidants.

Vegetables Rich in Vitamin C

Vegetables can be just as, if not more, potent in vitamin C than fruits. Cooking methods can affect vitamin content, so consuming them raw or lightly steamed is often recommended.

Bell Peppers: Yellow bell peppers are a standout, with a large one containing 342 mg of vitamin C. Red and green peppers are also excellent sources.
Cruciferous Vegetables: This family includes broccoli, Brussels sprouts, and cauliflower, all packed with vitamin C. A cup of chopped, cooked broccoli contains 51 mg.
Leafy Greens: Kale and mustard greens are exceptionally rich. A cup of raw, chopped kale offers 93 mg, while mustard spinach provides 195 mg per raw cup.
Tomatoes: A medium-sized tomato contains a respectable 17 mg of vitamin C, while tomato juice offers more per serving.
Potatoes: A medium baked potato with the skin on provides around 17 mg of vitamin C.

Factors Affecting Vitamin C Content

It is important to remember that the amount of vitamin C in a plant can be reduced by several factors. Heat, light, and long-term storage can all contribute to nutrient loss. To maximize your intake:

Eat fruits and vegetables as fresh as possible.
Opt for raw options like salads or bell pepper strips.
If cooking, use steaming or microwaving, which can help retain more vitamin C compared to boiling.
Store produce in a cool, dark place to minimize nutrient degradation from light exposure.

Vitamin C Rich Fruits vs. Vegetables


Feature	Fruits	Vegetables
Typical Sweetness	Generally sweeter, with higher natural sugars.	Less sweet, often savory or bitter.
Cooking Impact	Often eaten raw, preserving maximum vitamin C.	Cooking is common, which can reduce vitamin C content.
Daily Intake	Easier to consume in larger quantities as snacks.	Can be added to cooked meals, soups, and salads.
Storage	Can be stored for longer periods, though freshness is best.	Leafy greens and soft vegetables have shorter shelf lives.
Source Variety	Citrus, tropical, and berries offer wide variety.	Cruciferous, leafy greens, and root vegetables diversify intake.

Conclusion

For those wondering which plants contain vitamin C, the answer is a vast array of vibrant, nutritious fruits and vegetables. From the extraordinarily potent Kakadu plum and acerola cherry to everyday staples like bell peppers, broccoli, and kale, nature provides an abundance of options. While citrus fruits are a classic choice, expanding your diet to include a wider range of produce, especially consumed raw or lightly cooked, can significantly boost your intake of this essential vitamin and support overall health. Making a conscious effort to 'eat the rainbow' ensures a steady supply of vitamin C and a host of other beneficial compounds. For further nutritional guidance, consider consulting an authority like the Academy of Nutrition and Dietetics to create a balanced meal plan that is right for you.

Visit the Academy of Nutrition and Dietetics

How to Incorporate More Plant-Based Vitamin C

Breakfast Boost: Add strawberries, kiwi, or papaya to your morning oatmeal or yogurt for a vitamin C-rich start to your day.
Smart Snacking: Keep slices of red bell pepper, cantaloupe, or snap peas on hand for a quick, crunchy, and nutritious snack.
Salad Power: Load your salads with raw spinach, kale, and red cabbage to get a significant vitamin C dose without any cooking.
Flavorful Additions: Sprinkle fresh parsley over finished dishes like soups or pasta to add flavor and a punch of vitamin C.
Smoothie Blends: Blend frozen or fresh fruits like mango, berries, and kiwi with some fresh greens for a delicious, nutrient-packed smoothie.

Frequently Asked Questions

The Kakadu plum, an Australian native, contains the highest known concentration of vitamin C of any plant food. Following that are acerola cherries and rose hips.

Yes, vitamin C is sensitive to heat, light, and air. Boiling vegetables can cause a significant loss of vitamin C. Steaming or microwaving can help retain more of the nutrient.

No, while citrus fruits are well-known, many other fruits and vegetables offer comparable or even higher amounts of vitamin C, including bell peppers, guavas, and broccoli.

All fruits and vegetables contain some amount of vitamin C, but the concentration varies widely. The best sources are raw, fresh produce.

If you need to avoid acidic foods like citrus, there are many other great options. Non-citrus sources rich in vitamin C include bell peppers, broccoli, kale, Brussels sprouts, strawberries, and cantaloupe.

A single medium orange provides about 70 mg of vitamin C, while a ¾ cup of orange juice offers 93 mg, so the juice can have more. However, whole fruit offers more fiber.

Yes, some cereals and other beverages and foods are fortified with vitamin C. Checking the product label is the best way to determine the amount.

The recommended dietary intake (RDI) for vitamin C varies by country and factors like age and gender. Generally, eating a daily mix of fresh fruits and vegetables is enough for most people to meet their needs.