Recommendations for Vitamin C (mg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months40 (AI)*40 (AI)*
Infants 6-12 months 50 (AI)*50 (AI)*
Children 1-3 years 1540015400
Children4-8 years 2565025650
Children 9-13 years 451,200451,200
Adolescents 14-18 years 751,800651,800
Adults 19-50 years 902,000752,000
Adults 51-70 years 902,000752,000
Adults > 70 years 902,000752,000
Smokers19 years and older1252,0001102,000
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

FoodServing Amount of Vitamin C (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Blackcurrants1/2 cup (56g)101.4225.2Excellent225.2Excellent
Bell pepper redsmall (74g)94.5210Excellent210Excellent
Kiwifruit skin on1 medium (76g)70155.6Excellent155.6Excellent
Lychees1/2 cup (95g)68151.1Excellent151.1Excellent
Chili1 medium (45g)64.7143.8Excellent143.8Excellent
Blood orangemedium (121g)64.4143.2Excellent143.2Excellent
Orangemedium (121g)64.4143.2Excellent143.2Excellent
Green bell pepper1 small (74g)59.5132.2Excellent132.2Excellent
Spinach, cooked1/2 cup (90g)58.5130Excellent130Excellent
Broccoli florets, cooked1/2 cup (78g)50.6112.4Excellent112.4Excellent
Brussels sprouts, cooked1/2 cup (78g)48.4107.6Excellent107.6Excellent
Papaya1/2 cup (70g)43.396.1Excellent96.1Excellent
Strawberries1/2 cup (72g)40.389.6Excellent89.6Excellent
Turnip greens1 cup (144g)39.587.8Excellent87.8Excellent
Pineapple1/2 cup (82,5g)39.587.7Excellent87.7Excellent
Grapefruitmedium (123g)38.485.3Excellent85.3Excellent
Lemon1 oz (28g)36.180.2Excellent80.2Excellent
Persimmon2 medium (50g)3271.1Excellent71.1Excellent
Cantaloupe1/2 cup (85g)31.269.3Excellent69.3Excellent
Green cabbage, cooked1/2 cup (75g)28.162.4Excellent62.4Excellent
Cauliflower, cooked1/2 cup (62g)27.561.1Excellent61.1Excellent
Kale, cooked1/2 cup (65g)26.759.2Excellent59.2Excellent
Red cabbage1/2 cup (75g)25.857.3Excellent57.3Excellent
Mango1/2 cup (82,5g)22.950.8Excellent50.8Excellent
Passionfruit4 medium (72g)21.648Excellent48Excellent
Dandelion greens1 cup (55g)19.342.9Excellent42.9Excellent
Clam, cooked3 oz (85g)18.841.7Excellent41.7Excellent
Collards, cooked1/2 cup (95g)17.338.4Excellent38.4Excellent
Raspberries1/2 cup (61,5g)16.135.8Excellent35.8Excellent
Bok choy1/2 cup (35g)15.835Excellent35Excellent
Tomato1 medium (123g)15.634.7Excellent34.7Excellent
Honeydew1/2 cup (85g)15.334Excellent34Excellent
Blackberries1/2 cup (72g)15.133.6Excellent33.6Excellent
Radish4 medium (100g)14.832.9Excellent32.9Excellent
Watercress1 cup (34g)14.632.4Excellent32.4Excellent
Parsley10 springs (10g)13.329.6Excellent29.6Excellent
Mung bean sprouts1 cup (100g)13.229.3Excellent29.3Excellent
Soy Yogurt1/2 cup (100g)13.229.3Excellent29.3Excellent
Sweet potato, cooked1/2 cup (100g)12.828.4Excellent28.4Excellent
Plum2 medium (132g)12.628Excellent28Excellent
Mussel, cooked3 oz (85g)11.625.7Excellent25.7Excellent
Beet greens1 cup (38g)11.425.3Excellent25.3Excellent
Green peas, cooked1/2 cup (80g)11.425.2Excellent25.2Excellent
Jackfruit1/2 cup (82,5g)11.325.1Excellent25.1Excellent
Romaine lettuce1 cup (47g)11.325.1Excellent25.1Excellent
Oysters3 oysters (140g)11.224.9Excellent24.9Excellent
Chard1 cup (36g)10.523.3Excellent23.3Excellent
Bananamedium (118g)10.322.9Excellent22.9Excellent
Parsnip, cooked1/2 cup (78g)10.122.4Excellent22.4Excellent
Avocadosmall (100g)1022.2Excellent22.2Excellent
Peachmedium (150g)9.922Excellent22Excellent
Pomegranate arils1/2 cup (87g)8.919.8Good19.8Good
Grapes1/2 cup (75g)8.218.1Good18.1Good
Lime flesh1 oz (28g)8.118Good18Good
Sour cherries, pitted1/2 cup (77,5g)7.817.2Good17.2Good
Pearmedium (178g)7.516.7Good16.7Good
Chestnuts1 oz (28g)7.316.2Good16.2Good
Cuttlefish, cooked3 oz (85g)7.216.1Good16.1Good
Blueberries1/2 cup (74g)7.216Good16Good
Apricot2 apricots (70g)715.6Good15.6Good
Asparagus, cooked1/2 cup (90g)6.915.3Good15.3Good
Octopus, cooked3 oz (85g)6.815.1Good15.1Good
Cranberries1/2 cup (50g)6.714.8Good14.8Good
Green leaf lettuce1 cup (36g)6.514.4Good14.4Good
Artichokes, cooked1/2 cup (84g)6.213.8Good13.8Good
Watermelon1/2 cup (76g)6.213.7Good13.7Good
Green beans, cooked1/2 cup (62,5g)6.113.4Good13.4Good
Coconut water1 cup (240g)5.812.9Good12.9Good
Potato, cooked1/2 cup (78g)5.812.9Good12.9Good
Pumpkin, cooked1/2 cup (122,5g)5.812.8Good12.8Good
Applemedium (120g)5.512.3Good12.3Good
Fennel1/2 cup (43,5g)5.211.6Good11.6Good
Squash, cooked1/2 cup (90g)511Good11Good
Arugula1 cup (28g)4.29.3-9.3-
Rhubarb1 stalk (51g)4.19.1-9.1-
Carrot1 medium (61g)3.68-8-
Pike, cooked3 oz (85g)3.27.2-7.2-
Salmon, cooked3 oz (85g)3.17-7-
Beetroot, cooked1/2 cup (85g)3.16.9-6.9-
Corn, cooked1/2 cup (82g)2.96.4-6.4-
Crab, cooked3 oz (85g)2.86.2-6.2-
Alfalfa sprouts1 cup (33g)2.76-6-
Coriander10 springs (10g)2.76-6-
Leek, cooked1/2 cup (52g)2.24.9-4.9-
Red onion1 oz (28g)2.14.7-4.7-
Boysenberries1/2 cup (66g)24.5-4.5-
Quail, cooked3 oz (85g)24.3-4.3-
Shrimp, cooked3 oz (85g)1.94.2-4.2-
Coconut meat2 oz (56g)1.84-4-
Hazelnuts1 oz (28g)1.83.9-3.9-
Beef liver, cooked3 oz (85g)1.63.6-3.6-
Cloves1 tsp (2g)1.63.6-3.6-
Celery1/2 cup (50g)1.63.4-3.4-
Eel, cooked3 oz (85g)1.53.4-3.4-
Abalone, cooked3 oz (85g)1.53.4-3.4-
Lentils, cooked1/2 cup (99g)1.53.3-3.3-
Soybeans, cooked1/2 cup (86g)1.53.2-3.2-
Cucumber1/2 cup (50g)1.43.1-3.1-
Carp, cooked3 oz (85g)1.43-3-
Snapper, cooked3 oz (85g)1.43-3-
For Table Legend & Data Sources Information click here.

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