nutrient
Vitamin C
A water-soluble vitamin required for collagen formation, antioxidant recycling and non-haem iron absorption.
Vitamin C is supplied by foods, fortified products and supplements. Humans cannot make it, and absorption falls as a single dose becomes larger.
What it does
Vitamin C is required to make collagen, L-carnitine and some neurotransmitters. It acts as a physiological antioxidant and can regenerate alpha-tocopherol. It also improves absorption of non-haem iron in a meal.
Where it comes from
Fruit and vegetables are common sources, while cooking and storage can reduce vitamin C in some foods. The amount absorbed and retained depends on intake pattern and body status, so a supplement label is not a direct measure of tissue status.
Food sources
Per 100 g| Food | Per 100 g | Daily reference |
|---|---|---|
| Orange bell pepper, raw | 158 mg | 143.64–166.32% |
| Strawberries, raw | 59.6 mg | 54.18–62.74% |
| Navel orange, raw | 59.1 mg | 53.73–62.21% |
| Spinach, raw (SR Legacy 2018) | 28.1 mg | 25.55–29.58% |
| Grape tomatoes, raw | 27.2 mg | 24.73–28.63% |
Show 11 more foods
| Food | Per 100 g | Daily reference |
|---|---|---|
| Spinach | 26.5 mg | 24.09–27.89% |
| Orange sweet potato, peeled and raw | 14.8 mg | 13.45–15.58% |
| Banana, ripe, raw | 12.3 mg | 11.18–12.95% |
| Russet potato, raw | 10.9 mg | 9.91–11.47% |
| Pie pumpkin, raw | 10.1 mg | 9.18–10.63% |
| Blueberries, raw | 8.06 mg | 7.33–8.48% |
| Atlantic salmon, farmed, raw (SR Legacy 2018) | 3.9 mg | 3.55–4.11% |
| Atlantic salmon, farmed, cooked (SR Legacy 2018) | 3.7 mg | 3.36–3.89% |
| Rainbow trout, wild, raw (SR Legacy 2018) | 2.4 mg | 2.18–2.53% |
| Carrots, frozen and unprepared | 2.2 mg | 2–2.32% |
| Lentils, cooked and salted (SR Legacy 2018) | 1.5 mg | 1.36–1.58% |
Compared with EFSA’s adult reference of 95–110 mg/day. The percentage range reflects different adult reference groups.
About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Healthy European adults; women / men. Population reference intake: 95–110 mg/day. These are population references, not individual targets.
The source records and EFSA guidance are linked in References below.
Related topics
Vitamin C improves absorption of Iron
Vitamin C can enhance non-haem iron absorption within a meal. Long-term iron status still depends on the whole diet, iron stores, and other factors.
Worth knowing
Non-haem iron absorption. Vitamin C can enhance non-haem iron absorption in the same meal.
Absorption changes with a larger dose. The percentage of vitamin C absorbed falls as a single oral dose becomes larger. That makes dose size and timing relevant when comparing a food amount with a supplement label.
A closer look
Supplement context
High supplemental intakes can cause gastrointestinal effects and may matter with some medicines or conditions. The relevant amount is the total from food, fortified products and supplements, not an isolated ingredient name.
Heat and water change food amounts
Vitamin C dissolves in water and is sensitive to heat. Prolonged storage and cooking can lower the amount in food; steaming or microwaving may reduce cooking losses. This is why raw and cooked food records should stay separate.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for ironChecked 2026-09-05
- NIH Office of Dietary SupplementsIron: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- NIH Office of Dietary SupplementsVitamin C: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
Banana & peanut oats · 8 min →
Apple & walnut porridge · 10 min →
All 40 easy meals →