Does milk contain vitamin C? Unpacking the Nutrition Facts

October 28, 2025 •

3 min read

While famously known for its calcium, protein, and vitamin D, standard pasteurized cow's milk contains only negligible amounts of vitamin C, far too little to meet daily requirements. This fact often surprises those who assume milk is a complete nutritional source.

Quick Summary

Standard cow's milk contains only trace amounts of vitamin C, with heat from pasteurization and light exposure further reducing its concentration. Relying on milk for this essential nutrient is not advisable; a balanced diet rich in fruits and vegetables is necessary for adequate vitamin C intake.

Key Points

Limited Source: Standard pasteurized cow's milk contains only negligible, or trace, amounts of vitamin C and is not a significant dietary source.
Processing Effects: Pasteurization and exposure to light and air can destroy the small amount of vitamin C present in raw milk.
Rich in Other Nutrients: Milk is an excellent source of other vital nutrients like calcium, protein, phosphorus, and sometimes vitamin D, but not vitamin C.
Superior Sources: Fruits and vegetables, such as red bell peppers, oranges, and broccoli, are far more potent sources of vitamin C.
Check Fortification: Some plant-based milk alternatives or special fortified milk products may contain added vitamin C, but it is essential to check the nutrition label.
Dietary Balance: For a comprehensive nutrient intake, it is best to complement milk's benefits with a diverse range of fruits and vegetables.

The Truth About Vitamin C in Milk

For humans, vitamin C is an essential nutrient that the body cannot produce on its own and must be obtained through diet. While raw cow's milk contains a small amount of vitamin C, this content is not substantial enough to be a meaningful dietary source. The primary reason for this is the milk's origin and subsequent processing. Unlike humans, most mammals, including cows, produce their own vitamin C and therefore do not require high amounts in their diet. Furthermore, the trace amounts present in raw milk are highly vulnerable to heat and light, which are part of standard dairy processing.

Why Pasteurization and Storage Affect Vitamin C Levels

Pasteurization, a process crucial for destroying harmful bacteria and ensuring milk safety, involves heating the milk. Unfortunately, vitamin C, also known as ascorbic acid, is a water-soluble and heat-sensitive vitamin. The heating process breaks down and destroys a significant portion of the ascorbic acid initially present in raw milk.

Beyond heat, vitamin C is also vulnerable to degradation from exposure to light and oxygen. Milk stored in translucent containers and subjected to light, such as during transport or on store shelves, can lose additional vitamin content over time. While milk provides many other beneficial nutrients, such as calcium, phosphorus, and B vitamins, it is important to understand its limitations as a vitamin C source.

Comparison: Vitamin C Content in Milk vs. Other Foods

To put milk's vitamin C content into perspective, consider how it compares to well-known sources. The difference is stark, highlighting why milk should not be considered a go-to for this nutrient.


Food Item	Serving Size	Vitamin C Content	% Daily Value (DV)*
Cow's Milk (Pasteurized)	1 cup (244 g)	0-5 mg	0-6%
Red Bell Pepper (Raw)	½ cup	95 mg	106%
Orange	1 medium	70 mg	78%
Strawberries (Sliced)	½ cup	49 mg	54%

*DV for vitamin C is 90 mg for adults aged 4+.

How to Ensure Adequate Vitamin C Intake

Instead of looking to dairy for this vital nutrient, a smart dietary strategy focuses on incorporating a variety of high-quality fruits and vegetables. Since the body does not store vitamin C, a consistent daily intake is necessary. A single meal can often provide more than enough vitamin C for the entire day.

Here are some excellent, widely available food sources of vitamin C:

Citrus Fruits: Oranges, grapefruits, lemons, and lime juice.
Berries: Strawberries, raspberries, blueberries, and blackberries.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower.
Peppers: Both green and red bell peppers are packed with vitamin C, with red peppers often containing more.
Tropical Fruits: Kiwi, mango, papaya, and pineapple are excellent sources.
Other Vegetables: Spinach, kale, mustard greens, and tomatoes.

The Role of Fortified Milk and Dairy Alternatives

While traditional cow's milk is not a good source, it is possible to find fortified products. Some dairy alternatives, like certain soy, oat, or almond milks, may have vitamin C and other vitamins added during processing. Always check the nutrition label, as the fortification levels and added ingredients can vary significantly between brands. In some regions, fortification programs for milk and dairy products have been used to address specific nutrient inadequacies, but this is not a widespread practice for vitamin C.

Conclusion

In summary, while milk is an important source of several key nutrients that support bone health and overall nutrition, it is not a reliable source of vitamin C. Its naturally low levels of this sensitive vitamin are further diminished by standard processing like pasteurization. For optimal vitamin C intake, it is best to rely on a diverse diet rich in fresh fruits and vegetables. By understanding these nutritional differences, you can make informed choices to ensure your diet is balanced and provides all the vitamins and minerals your body needs to thrive. For more information on vitamin C requirements and sources, the National Institutes of Health Office of Dietary Supplements provides reliable resources on its website.

Frequently Asked Questions

Vitamin C is naturally present in only trace amounts in raw milk, and this water-soluble vitamin is easily destroyed by the heat of pasteurization, a process necessary for food safety.

Yes, human breast milk contains significantly more vitamin C than cow's milk. This is crucial for infants who cannot obtain it from solid food yet.

No, you cannot rely on milk for your daily vitamin C needs. You would need to consume an unrealistic amount of milk to meet the Recommended Dietary Allowance (RDA).

The best food sources for vitamin C are fruits and vegetables, particularly oranges, red and green bell peppers, strawberries, kiwi, and broccoli.

Milk is often fortified with vitamin D to aid calcium absorption, but it is not typically fortified with vitamin C. You should always check the product label to see if vitamin C has been added.

Storing milk can further decrease its vitamin C content, especially if it's exposed to light. Vitamin C is highly sensitive to light and oxidation, which is why opaque packaging is better for retaining nutrients.

Yes, cooking vitamin C-rich foods can reduce their vitamin C content due to its sensitivity to heat. To minimize losses, it is best to eat fresh fruits and vegetables raw or steam them briefly.