Vitamin C - foods, RDA, deficiency & supplements

On this page you will find information on:

Vitamin C RDA - recommended daily allowance

RDA US* RDA DACH (EU)**
Age group
Female Male Female Male
14-18 y 65 mg 75 mg 90 mg 105 mg
19-30 y 75 mg 90 mg 95 mg 110 mg
31-50 y 75 mg 90 mg 95 mg 110 mg
51-70 y 75 mg 90 mg 95 mg 110 mg
> 70 y 75 mg 90 mg 95 mg 110 mg
Pregnant 85 mg 105 mg
Lactating 120 mg 125 mg
Sources:
  • * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
  • ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source

Vitamin C low-carb and keto foods

per 100g per serving
Food Vitamin C (mg) Carbs Vitamin C (mg) Carbs
Nettle 330 1 495 1.5
Orache 145 1 145 1
Sorrel 115 1 57.5 0.5
Purslane 70 1 70 1
Sweetbread (calf) 55 0 55 0
Spinach 50 1 75 1.5
Oregano 45 10 2.25 0.5
Chard 40 1 60 1.5
Jagdwurst 40 0.001 10 0.00025
Lamb’s lettuce 35 1 17.5 0.5
Grapefruit (juice) 35 10 70 20
Bierwurst (bavarian) 35 0 8.75 0
Mulberry 35 10 8.75 2.5
Mandarin 30 10 15 5
Mettwurst 30 0 9 0
Salami 30 0.001 7.5 0.00025
Chicken liver 30 1 15 0.5
Braunschweiger sausage 30 0 9 0
Cervelat sausage 25 0.001 6.25 0.00025
Mortadella 25 0.001 6.25 0.00025
Turkey liver 25 1 25 1
Frankfurter beef sausage 25 0.001 37.5 0.0015
Vienna sausages 25 0.001 17.5 0.0007
Bologna sausage 25 0.001 6.25 0.00025
Ham sausage 25 0 6.25 0
Landjaeger sausage 25 0.001 7.5 0.0003
Pork liver (liver) 25 1 31.25 1.25
Passion fruit 25 10 10 4
Chinese cabbage 25 1 37.5 1.5
Sauerkraut 20 1 40 2