Which fruit contains the most vitamin C per serving?

Which fruit contains the most vitamin C per serving?

Kakadu plum, Terminalia ferdinandiana, contains more vitamin C per serving than commonly eaten fruits such as oranges, kiwifruit, or guava. The Commonwealth Scientific and Industrial Research Organisation has documented exceptionally high ascorbic acid concentrations in kakadu plum compared with temperate fruits. Balz Frei at the Linus Pauling Institute Oregon State University highlights kakadu plum alongside other vitamin C–rich foods when discussing dietary sources, while noting that traditional fruits like guava, blackcurrant, and kiwifruit also provide substantial amounts of the vitamin.

Why kakadu plum is so rich in vitamin C

The extreme vitamin C content in kakadu plum reflects both evolutionary and ecological drivers. Plants synthesize ascorbic acid as an antioxidant and to support stress responses; in the tropical and seasonally arid environments of northern Australia, high ascorbic acid appears adaptive for coping with oxidative stresses from intense sunlight and drought. Soil type, seasonal fruiting patterns, and genetic variation across populations of kakadu plum influence measured concentrations. Laboratory analyses reported by Australian researchers show wide variability between individual fruits and locations, but consistently place kakadu plum at the top of measured vitamin C levels among wild and cultivated fruits.

Relevance, causes and consequences

High vitamin C per serving matters for dietary planning, food processing, and Indigenous economies. Vitamin C is essential for collagen synthesis, immune function, and iron absorption; fruits with very high concentrations can meet or exceed daily requirements in small portions. Commercial interest in kakadu plum has risen because small volumes of puree or powder deliver potent vitamin C, but processing and storage rapidly degrade ascorbic acid so fresh harvesting and gentle processing methods are crucial to retain benefits. Increased demand creates economic opportunities for Indigenous harvesters and community enterprises in northern Australia, but it also raises concerns about sustainable harvest, land rights, and benefit sharing. Scientists and community groups emphasize collaborative management to balance commercial use with ecological conservation and cultural values.

Practical considerations for consumers

For most people without access to kakadu plum, commonly available fruits such as guava, kiwi, oranges, and strawberries remain excellent and more practical sources of vitamin C. The Linus Pauling Institute at Oregon State University recommends consuming a variety of fruits and vegetables to achieve adequate micronutrient intake and points out that cooking and storage reduce vitamin C content. For communities and industries working with kakadu plum, researchers at CSIRO and Indigenous organizations advise frameworks that protect wild populations and support cultural stewardship while enabling value-added products that preserve nutrient content.