Which product has the highest vitamin C?

November 24, 2025 •

4 min read

The Kakadu plum, a native Australian fruit, contains an astonishing 100 times more vitamin C than an orange. For those wondering which product has the highest vitamin C, the answer lies in certain exotic superfoods, although many common fruits and vegetables also provide significant amounts.

Quick Summary

Several exotic superfoods, such as the Kakadu plum, camu camu, and acerola cherry, far surpass common fruits like oranges and strawberries in vitamin C concentration per 100 grams. This comprehensive guide highlights these potent sources, provides a detailed comparison table of different products, and discusses the importance of this essential nutrient.

Key Points

Highest Source: The Kakadu plum, an Australian fruit, holds the highest known concentration of vitamin C, far surpassing oranges.
Exotic Powerhouses: Other tropical fruits like camu camu and acerola cherries are also incredibly high in vitamin C, often used in powdered supplements.
Accessible Options: For everyday diets, sweet yellow peppers, blackcurrants, kale, and kiwifruit are excellent and accessible sources of vitamin C.
Nutrient Function: Vitamin C is a powerful antioxidant essential for immune function, collagen formation, and enhancing iron absorption.
Maximize Intake: To preserve vitamin C, consume fruits and vegetables fresh or lightly cooked, as heat and air exposure can degrade the nutrient.
Whole Foods vs. Supplements: While supplements concentrate vitamin C, whole food sources offer a broader spectrum of complementary nutrients and fiber.

The World's Richest Sources of Vitamin C

While most people associate oranges with vitamin C, several obscure and potent fruits hold the title for the highest concentration. The Kakadu plum, an Australian native, is the leader, with concentrations that can reach up to 5,300 mg per 100g. However, since this is not widely available, other impressive contenders exist.

Exotic Powerhouses: Beyond the Kakadu Plum

Camu Camu: This small, tart berry from the Amazon rainforest boasts a phenomenal vitamin C content, with its pulp providing 2,400 to 3,000 mg per 100g. It is most commonly found in powder form due to its intense sourness.
Acerola Cherries: Also known as the Barbados cherry, the acerola fruit contains up to 2,000 mg of vitamin C per 100g when ripe. It is often sold as a concentrated juice or dried supplement.
Rose Hips: These are the round, seed-filled pods of rose plants. Just 100g of rose hips can provide up to 426 mg of vitamin C, making them one of the richest native European sources.
Indian Gooseberry (Amla): Amla is an Indian fruit with potent Ayurvedic uses and contains a high vitamin C content of around 445 mg per 100g, according to some sources.

Comparison Table: Vitamin C Content Per 100g

This table compares the vitamin C content of some of the highest-ranking products against more common, everyday foods. The figures are approximate and can vary based on ripeness, growing conditions, and processing.


Product	Vitamin C (mg per 100g)	Notes
Kakadu Plum	1000–5300	Varies widely; highest known concentration
Camu Camu (pulp)	2400–3000	Very high, but often consumed as powder
Acerola Cherry	1000–2000	Content is highest when fruit is ripe
Indian Gooseberry	~445	Also known as amla; potent Ayurvedic food
Rose Hips	~426	Found on rose plants; often used in teas and jams
Guava	~228	A single guava can contain a large amount of vitamin C
Sweet Yellow Pepper	~183	Ripened yellow peppers contain more than green
Blackcurrants	~200	Especially high in native European fruits
Kale	~120	A leafy green with a surprising amount of vitamin C
Kiwi	~90	Small but mighty; packs a punch for its size
Orange	50–75	A well-known but lower source compared to superfoods

The Role of Vitamin C in the Body

Vitamin C, or ascorbic acid, is a water-soluble vitamin essential for many bodily functions. The body cannot produce it, so it must be obtained through diet or supplements. Key roles include:

Powerful Antioxidant: It helps protect cells from damage caused by harmful free radicals, which are associated with aging and chronic diseases.
Immune System Support: Vitamin C is vital for the proper functioning of the immune system, strengthening it and helping to prevent infections.
Collagen Formation: It is a crucial component in synthesizing collagen, a protein needed for healthy skin, bones, tendons, and blood vessels.
Iron Absorption: Vitamin C significantly enhances the body's absorption of non-heme iron, the type found in plant-based foods.

Natural vs. Supplement Sources

While exotic fruits and berries offer the highest concentrations of vitamin C per gram, they may be difficult to acquire fresh. Many people consume them in dried, powdered, or supplemental forms. Daily intake of common fruits and vegetables like bell peppers, broccoli, and kiwi can easily meet and exceed daily requirements for most individuals. The advantage of whole food sources is the presence of other beneficial compounds like bioflavonoids and dietary fiber, which can enhance overall health benefits.

Maximizing Vitamin C Intake

Here are some simple strategies to ensure you get enough of this crucial nutrient:

Incorporate a variety of fruits and vegetables into your diet daily. Focus on the 'eating the rainbow' principle to maximize nutrient intake.
Choose fresh, whole foods over processed options. Vitamin C is sensitive to heat, so raw or lightly cooked preparation methods are ideal.
If opting for a supplement, consider whole-food based powders, like those made from camu camu, which can offer a wider spectrum of beneficial compounds.

Common Cooking and Storage Effects

Vitamin C is water-soluble and easily destroyed by heat and exposure to air. To preserve the vitamin C content in your food:

Store produce in a cool, dark place.
Cook with minimal water for short periods.
Consume fresh, raw produce when possible.

Conclusion

For the definitive answer to which product has the highest vitamin C, the Kakadu plum, camu camu, and acerola cherry are the clear leaders in concentration. While these superfoods are not always readily accessible, they provide a powerful source for supplements and specialized dietary needs. For most people, a well-rounded diet rich in common fruits and vegetables like bell peppers, guavas, and kiwi will sufficiently meet their vitamin C needs, offering a holistic package of nutrients for supporting immune function, skin health, and overall well-being. Ultimately, the best product is the one that fits your lifestyle and nutritional needs, ensuring a consistent intake of this essential vitamin.

How to choose a vitamin C supplement

For those considering supplements, look for products derived from whole food sources like camu camu or acerola for enhanced bioavailability. Ensure the product is from a reputable manufacturer and, if possible, independently tested for purity.

Frequently Asked Questions

The Kakadu plum, a fruit native to Australia, has the highest known concentration of vitamin C, with some varieties containing up to 5,300 mg per 100 grams.

Yes, camu camu is extremely high in vitamin C. The pulp of this Amazonian berry can contain between 2,400 and 3,000 mg of vitamin C per 100 grams, making it one of the most potent natural sources available.

While oranges are a good and well-known source of vitamin C, they are not the highest. Many other fruits and vegetables, including camu camu, acerola cherries, and bell peppers, contain significantly higher concentrations.

Yes, vitamin C is water-soluble and sensitive to heat. Cooking methods that use high heat and a lot of water can significantly reduce the vitamin C content in foods. Consuming raw or lightly cooked produce is best for retaining this nutrient.

Vitamin C is a powerful antioxidant that supports the immune system, is essential for producing collagen for healthy skin and tissues, and aids in the absorption of iron.

For most people, the best way to get enough vitamin C is by eating a varied diet rich in fruits and vegetables like bell peppers, kiwis, broccoli, and strawberries. If necessary, high-potency sources can be used as a supplement.

Not all supplements are equal. Research suggests that vitamin C from whole-food sources, like camu camu powder, may offer a wider range of antioxidants and benefits than synthetic ascorbic acid tablets alone. It's best to consult a healthcare provider for personalized advice.