Recommendations for Vitamin C (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 40 (AI) | * | 40 (AI) | * |
| Infants | 6-12 months | 50 (AI) | * | 50 (AI) | * |
| Children | 1-3 years | 15 | 400 | 15 | 400 |
| Children | 4-8 years | 25 | 650 | 25 | 650 |
| Children | 9-13 years | 45 | 1,200 | 45 | 1,200 |
| Adolescents | 14-18 years | 75 | 1,800 | 65 | 1,800 |
| Adults | 19-50 years | 90 | 2,000 | 75 | 2,000 |
| Adults | 51-70 years | 90 | 2,000 | 75 | 2,000 |
| Adults | > 70 years | 90 | 2,000 | 75 | 2,000 |
| Smokers | 19 years and older | 125 | 2,000 | 110 | 2,000 |
| Pregnancy | 14-18 years | – | – | 80 | – |
| Pregnancy | 19-50 years | – | – | 85 | – |
| Breast-feeding | 14-18 years | – | – | 115 | – |
| Breast-feeding | 19-50 years | – | – | 120 | – |
For Table Legend & Data Sources Information click here.
Best food sources of Vitamin C
| Food | Serving | Amount of Vitamin C (mg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Blackcurrants | 1/2 cup (56g) | 101.4 | 225.2 | Excellent | 225.2 | Excellent |
| Bell pepper red | small (74g) | 94.5 | 210 | Excellent | 210 | Excellent |
| Kiwifruit skin on | 1 medium (76g) | 70 | 155.6 | Excellent | 155.6 | Excellent |
| Lychees | 1/2 cup (95g) | 68 | 151.1 | Excellent | 151.1 | Excellent |
| Chili | 1 medium (45g) | 64.7 | 143.8 | Excellent | 143.8 | Excellent |
| Blood orange | medium (121g) | 64.4 | 143.2 | Excellent | 143.2 | Excellent |
| Orange | medium (121g) | 64.4 | 143.2 | Excellent | 143.2 | Excellent |
| Green bell pepper | 1 small (74g) | 59.5 | 132.2 | Excellent | 132.2 | Excellent |
| Spinach, cooked | 1/2 cup (90g) | 58.5 | 130 | Excellent | 130 | Excellent |
| Broccoli florets, cooked | 1/2 cup (78g) | 50.6 | 112.4 | Excellent | 112.4 | Excellent |
| Brussels sprouts, cooked | 1/2 cup (78g) | 48.4 | 107.6 | Excellent | 107.6 | Excellent |
| Papaya | 1/2 cup (70g) | 43.3 | 96.1 | Excellent | 96.1 | Excellent |
| Strawberries | 1/2 cup (72g) | 40.3 | 89.6 | Excellent | 89.6 | Excellent |
| Turnip greens | 1 cup (144g) | 39.5 | 87.8 | Excellent | 87.8 | Excellent |
| Pineapple | 1/2 cup (82,5g) | 39.5 | 87.7 | Excellent | 87.7 | Excellent |
| Grapefruit | medium (123g) | 38.4 | 85.3 | Excellent | 85.3 | Excellent |
| Lemon | 1 oz (28g) | 36.1 | 80.2 | Excellent | 80.2 | Excellent |
| Persimmon | 2 medium (50g) | 32 | 71.1 | Excellent | 71.1 | Excellent |
| Cantaloupe | 1/2 cup (85g) | 31.2 | 69.3 | Excellent | 69.3 | Excellent |
| Green cabbage, cooked | 1/2 cup (75g) | 28.1 | 62.4 | Excellent | 62.4 | Excellent |
| Cauliflower, cooked | 1/2 cup (62g) | 27.5 | 61.1 | Excellent | 61.1 | Excellent |
| Kale, cooked | 1/2 cup (65g) | 26.7 | 59.2 | Excellent | 59.2 | Excellent |
| Red cabbage | 1/2 cup (75g) | 25.8 | 57.3 | Excellent | 57.3 | Excellent |
| Mango | 1/2 cup (82,5g) | 22.9 | 50.8 | Excellent | 50.8 | Excellent |
| Passionfruit | 4 medium (72g) | 21.6 | 48 | Excellent | 48 | Excellent |
| Dandelion greens | 1 cup (55g) | 19.3 | 42.9 | Excellent | 42.9 | Excellent |
| Clam, cooked | 3 oz (85g) | 18.8 | 41.7 | Excellent | 41.7 | Excellent |
| Collards, cooked | 1/2 cup (95g) | 17.3 | 38.4 | Excellent | 38.4 | Excellent |
| Raspberries | 1/2 cup (61,5g) | 16.1 | 35.8 | Excellent | 35.8 | Excellent |
| Bok choy | 1/2 cup (35g) | 15.8 | 35 | Excellent | 35 | Excellent |
| Tomato | 1 medium (123g) | 15.6 | 34.7 | Excellent | 34.7 | Excellent |
| Honeydew | 1/2 cup (85g) | 15.3 | 34 | Excellent | 34 | Excellent |
| Blackberries | 1/2 cup (72g) | 15.1 | 33.6 | Excellent | 33.6 | Excellent |
| Radish | 4 medium (100g) | 14.8 | 32.9 | Excellent | 32.9 | Excellent |
| Watercress | 1 cup (34g) | 14.6 | 32.4 | Excellent | 32.4 | Excellent |
| Parsley | 10 springs (10g) | 13.3 | 29.6 | Excellent | 29.6 | Excellent |
| Mung bean sprouts | 1 cup (100g) | 13.2 | 29.3 | Excellent | 29.3 | Excellent |
| Soy Yogurt | 1/2 cup (100g) | 13.2 | 29.3 | Excellent | 29.3 | Excellent |
| Sweet potato, cooked | 1/2 cup (100g) | 12.8 | 28.4 | Excellent | 28.4 | Excellent |
| Plum | 2 medium (132g) | 12.6 | 28 | Excellent | 28 | Excellent |
| Mussel, cooked | 3 oz (85g) | 11.6 | 25.7 | Excellent | 25.7 | Excellent |
| Beet greens | 1 cup (38g) | 11.4 | 25.3 | Excellent | 25.3 | Excellent |
| Green peas, cooked | 1/2 cup (80g) | 11.4 | 25.2 | Excellent | 25.2 | Excellent |
| Jackfruit | 1/2 cup (82,5g) | 11.3 | 25.1 | Excellent | 25.1 | Excellent |
| Romaine lettuce | 1 cup (47g) | 11.3 | 25.1 | Excellent | 25.1 | Excellent |
| Oysters | 3 oysters (140g) | 11.2 | 24.9 | Excellent | 24.9 | Excellent |
| Chard | 1 cup (36g) | 10.5 | 23.3 | Excellent | 23.3 | Excellent |
| Banana | medium (118g) | 10.3 | 22.9 | Excellent | 22.9 | Excellent |
| Parsnip, cooked | 1/2 cup (78g) | 10.1 | 22.4 | Excellent | 22.4 | Excellent |
| Avocado | small (100g) | 10 | 22.2 | Excellent | 22.2 | Excellent |
| Peach | medium (150g) | 9.9 | 22 | Excellent | 22 | Excellent |
| Pomegranate arils | 1/2 cup (87g) | 8.9 | 19.8 | Good | 19.8 | Good |
| Grapes | 1/2 cup (75g) | 8.2 | 18.1 | Good | 18.1 | Good |
| Lime flesh | 1 oz (28g) | 8.1 | 18 | Good | 18 | Good |
| Sour cherries, pitted | 1/2 cup (77,5g) | 7.8 | 17.2 | Good | 17.2 | Good |
| Pear | medium (178g) | 7.5 | 16.7 | Good | 16.7 | Good |
| Chestnuts | 1 oz (28g) | 7.3 | 16.2 | Good | 16.2 | Good |
| Cuttlefish, cooked | 3 oz (85g) | 7.2 | 16.1 | Good | 16.1 | Good |
| Blueberries | 1/2 cup (74g) | 7.2 | 16 | Good | 16 | Good |
| Apricot | 2 apricots (70g) | 7 | 15.6 | Good | 15.6 | Good |
| Asparagus, cooked | 1/2 cup (90g) | 6.9 | 15.3 | Good | 15.3 | Good |
| Octopus, cooked | 3 oz (85g) | 6.8 | 15.1 | Good | 15.1 | Good |
| Cranberries | 1/2 cup (50g) | 6.7 | 14.8 | Good | 14.8 | Good |
| Green leaf lettuce | 1 cup (36g) | 6.5 | 14.4 | Good | 14.4 | Good |
| Artichokes, cooked | 1/2 cup (84g) | 6.2 | 13.8 | Good | 13.8 | Good |
| Watermelon | 1/2 cup (76g) | 6.2 | 13.7 | Good | 13.7 | Good |
| Green beans, cooked | 1/2 cup (62,5g) | 6.1 | 13.4 | Good | 13.4 | Good |
| Coconut water | 1 cup (240g) | 5.8 | 12.9 | Good | 12.9 | Good |
| Potato, cooked | 1/2 cup (78g) | 5.8 | 12.9 | Good | 12.9 | Good |
| Pumpkin, cooked | 1/2 cup (122,5g) | 5.8 | 12.8 | Good | 12.8 | Good |
| Apple | medium (120g) | 5.5 | 12.3 | Good | 12.3 | Good |
| Fennel | 1/2 cup (43,5g) | 5.2 | 11.6 | Good | 11.6 | Good |
| Squash, cooked | 1/2 cup (90g) | 5 | 11 | Good | 11 | Good |
| Arugula | 1 cup (28g) | 4.2 | 9.3 | – | 9.3 | – |
| Rhubarb | 1 stalk (51g) | 4.1 | 9.1 | – | 9.1 | – |
| Carrot | 1 medium (61g) | 3.6 | 8 | – | 8 | – |
| Pike, cooked | 3 oz (85g) | 3.2 | 7.2 | – | 7.2 | – |
| Salmon, cooked | 3 oz (85g) | 3.1 | 7 | – | 7 | – |
| Beetroot, cooked | 1/2 cup (85g) | 3.1 | 6.9 | – | 6.9 | – |
| Corn, cooked | 1/2 cup (82g) | 2.9 | 6.4 | – | 6.4 | – |
| Crab, cooked | 3 oz (85g) | 2.8 | 6.2 | – | 6.2 | – |
| Alfalfa sprouts | 1 cup (33g) | 2.7 | 6 | – | 6 | – |
| Coriander | 10 springs (10g) | 2.7 | 6 | – | 6 | – |
| Leek, cooked | 1/2 cup (52g) | 2.2 | 4.9 | – | 4.9 | – |
| Red onion | 1 oz (28g) | 2.1 | 4.7 | – | 4.7 | – |
| Boysenberries | 1/2 cup (66g) | 2 | 4.5 | – | 4.5 | – |
| Quail, cooked | 3 oz (85g) | 2 | 4.3 | – | 4.3 | – |
| Shrimp, cooked | 3 oz (85g) | 1.9 | 4.2 | – | 4.2 | – |
| Coconut meat | 2 oz (56g) | 1.8 | 4 | – | 4 | – |
| Hazelnuts | 1 oz (28g) | 1.8 | 3.9 | – | 3.9 | – |
| Beef liver, cooked | 3 oz (85g) | 1.6 | 3.6 | – | 3.6 | – |
| Cloves | 1 tsp (2g) | 1.6 | 3.6 | – | 3.6 | – |
| Celery | 1/2 cup (50g) | 1.6 | 3.4 | – | 3.4 | – |
| Eel, cooked | 3 oz (85g) | 1.5 | 3.4 | – | 3.4 | – |
| Abalone, cooked | 3 oz (85g) | 1.5 | 3.4 | – | 3.4 | – |
| Lentils, cooked | 1/2 cup (99g) | 1.5 | 3.3 | – | 3.3 | – |
| Soybeans, cooked | 1/2 cup (86g) | 1.5 | 3.2 | – | 3.2 | – |
| Cucumber | 1/2 cup (50g) | 1.4 | 3.1 | – | 3.1 | – |
| Carp, cooked | 3 oz (85g) | 1.4 | 3 | – | 3 | – |
| Snapper, cooked | 3 oz (85g) | 1.4 | 3 | – | 3 | – |
For Table Legend & Data Sources Information click here.