Vitamin C

Learn to make healthier food choices by using the Nutrition Facts table on prepackaged foods. Vitamin C is found in the Nutrition Facts table.

What is vitamin C?

Vitamin C is important for your health. It plays many roles in the body:

  • Helps the body absorb iron.
  • Helps heal wounds.
  • Acts as an antioxidant.

Where can you find vitamin C?

Fruits and vegetables are the best food sources of vitamin C, including:

  • Broccoli
  • Brussels sprouts
  • Citrus fruit and juice like grapefruit and orange
  • Guava
  • Kiwi
  • Papaya
  • Red cabbage
  • Snow peas
  • Strawberries
  • Sweet peppers

How can you make a healthier choice?

  • Use the % Daily Value (% DV) in the Nutrition Facts table.
  • Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.
  • Vitamin C is a nutrient you may want more of.

Helpful hints at the grocery store:

Use the Nutrition Facts table to choose and compare foods:

  • eat a variety of vegetables and fruit each day.
  • go for colorful vegetables and fruits.

How is the % DV for vitamin C calculated?

The Daily Value used in nutrition labelling is based on 60 mg of vitamin C for a reference diet.

For example, if a food product has 20 mg of vitamin C, the product would have a % Daily Value for vitamin C of 33%.
(20 mg ÷ 60 mg) × 100 = 33%.

Remember: 5% DV or less is a little and 15% DV or more is a lot for all nutrients.

For more information

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