What fruits are highest in vitamin C?

Fruits richest in vitamin C range from globally familiar citrus to regionally specific wild species whose concentrations far exceed common expectations. Balz Frei at the Linus Pauling Institute Oregon State University highlights that a handful of plants including kakadu plum camu camu and acerola accumulate orders of magnitude more vitamin C per gram than ordinary citrus, making them notable both nutritionally and economically.

Top natural sources

Kakadu plum Terminalia ferdinandiana native to northern Australia is often cited as the single richest known fruit source of vitamin C and has long been used by Indigenous communities for food and medicinal purposes. Camu camu Myrciaria dubia grown in Amazonian floodplains and acerola Malpighia emarginata from tropical America supply very high concentrations and are increasingly processed into powders and supplements. Rose hips Rosa canina are a traditional European and Asian source valued for syrups and teas. Among commonly consumed fruits, guava ranks very high with about 228 milligrams of vitamin C per 100 grams according to USDA FoodData Central while kiwi registers near 92 milligrams per 100 grams strawberries about 59 milligrams per 100 grams and orange about 53 milligrams per 100 grams as reported by the same USDA data set. These figures illustrate that some readily available fruits can meet or exceed daily requirements, while wild or regionally harvested species can supply vastly greater amounts.

Factors affecting vitamin C content

Vitamin C concentration in fruit is determined by species genetics soil fertility climate and the stage of ripeness at harvest. Post-harvest handling and processing matter: vitamin C is water soluble and sensitive to heat and light so storage time cooking and industrial processing reduce content. Mark Levine at the National Institutes of Health demonstrated that human plasma vitamin C reaches a saturation point beyond which additional intake produces diminishing increases in blood concentration, a pharmacokinetic observation relevant to dietary guidance and supplement use.

Relevance causes and consequences

High-vitamin-C fruits have direct public health relevance where access to diverse fresh produce is limited because even small portions can supply substantial proportions of recommended intake. Cultural practices influence which fruits are eaten and preserved: Indigenous harvesting of kakadu plum in Australia or communal use of camu camu in Amazonian communities ties nutritional benefits to traditional knowledge and livelihoods. Commercial demand for concentrated sources has ecological and territorial consequences. Overharvesting wild populations can damage habitats and undermine local control of resources while stimulating new agricultural production may shift land use and social dynamics. Environmentally responsible sourcing and recognition of Indigenous land rights are therefore part of translating nutritional potential into sustainable outcomes.

Understanding which fruits are highest in vitamin C helps inform dietary choices public health strategies and conservation policy. Choosing fresh minimally processed sources preserves vitamin C, and attention to provenance supports both nutritional and cultural sustainability.