How much C is in a banana? A nutritional breakdown

December 26, 2025 •

3 min read

A medium-sized banana contains approximately 10.3 mg of Vitamin C, which is about 10–12% of the average daily recommended intake. While often overshadowed by its reputation for potassium, a banana's modest contribution to your daily dose answers the question of how much C is in a banana and highlights its valuable place in a balanced diet.

Quick Summary

A medium banana provides around 10.3 mg of vitamin C, contributing a notable amount to your daily nutritional needs with antioxidant and immune-boosting benefits, though it's not as high as citrus fruits like oranges.

Key Points

10.3 mg of Vitamin C: A medium-sized banana provides around 10.3 milligrams of vitamin C.
Not a top source: While bananas contain vitamin C, they are not as high in it as other fruits like oranges, which have nearly eight times more.
Antioxidant benefits: The vitamin C in bananas functions as an antioxidant, protecting the body against cellular damage from free radicals.
Supports immunity and collagen: This vitamin is vital for a healthy immune system and for producing collagen, which is important for skin health.
Eat them fresh for best results: Heat and prolonged storage can reduce a banana's vitamin C content, so eating them fresh is the best approach.
Easy to incorporate: Bananas are a convenient and versatile snack, easily added to smoothies, cereals, and other dishes.

The Exact Vitamin C Content in a Banana

When considering how much C is in a banana, it's important to be specific about size. According to USDA data, a standard medium banana (about 7 to 7-7/8 inches long) contains approximately 10.3 mg of total ascorbic acid, which is the scientific name for vitamin C. This amount represents a solid contribution to your daily requirements. The daily value for vitamin C for adults is typically between 75 and 90 milligrams, so a single banana can provide around 10-12% of this daily target.

It is worth noting that the vitamin C content can vary based on several factors, including the specific variety of banana and its stage of ripeness. Some studies on local banana varieties in other countries have reported higher levels of vitamin C in certain types compared to the widely available Cavendish variety. The best way to benefit from the vitamin C in a banana is to consume it when it's fresh and ripe.

Banana vs. Orange: A Vitamin C Comparison

While bananas offer a good amount of vitamin C, they are not a vitamin C powerhouse like oranges. This comparison helps put the banana's contribution into perspective.


Feature	Banana (Medium)	Orange (Medium)
Vitamin C Content	~10.3 mg	~83 mg
% Daily Value	~10-12%	~138%
Best Known For	Potassium	Vitamin C
Flavor Profile	Mild, sweet	Tart, citrusy
Key Antioxidants	Catechin, dopamine	Flavonoids

As the table shows, an orange provides significantly more vitamin C per serving. This doesn't diminish the value of a banana, but it does highlight that citrus fruits are the better option if your primary goal is to maximize your vitamin C intake.

The Benefits of Vitamin C in a Banana

Even in a moderate amount, the vitamin C found in bananas provides several health benefits.

Antioxidant Properties: Vitamin C acts as an antioxidant, helping to protect your body's cells and tissues from damage caused by free radicals. This protective function can help mitigate oxidative stress, which contributes to various chronic diseases.
Immune System Support: It plays a vital role in supporting the immune system by stimulating the formation of antibodies. A healthy immune system is essential for fighting off infections and staying well.
Collagen Production: Vitamin C is a critical component for the synthesis of collagen, a protein that is fundamental to healthy skin, bones, and body tissues.
Enhanced Iron Absorption: The presence of vitamin C can aid the body in absorbing iron more effectively from other foods, which is particularly beneficial for those with or at risk of anemia.

Factors That Affect Vitamin C Content

Vitamin C is a delicate, water-soluble vitamin that is susceptible to loss through heat and oxidation. To get the most out of your banana's vitamin C content, follow these tips:

Eat them fresh: The vitamin C is most stable and abundant in fresh, uncooked bananas. While cooking a banana doesn't destroy all its nutrients, the heat can degrade the vitamin C.
Consume at peak ripeness: Research has shown that some varieties have their highest ascorbic acid content at the climacteric (fully edible ripe) stage.
Storage methods: Store bananas at room temperature until ripe, then refrigerate to slow down further ripening and nutrient loss. The peel may darken, but the fruit inside will stay fresh longer.

Creative Ways to Incorporate Bananas for Vitamin C

Don't just eat a banana plain. Here are some simple and tasty ways to incorporate them into your diet to capitalize on their nutritional benefits:

Add to smoothies: Blend a banana into your morning smoothie with other vitamin C-rich fruits like strawberries or kiwi for a powerful boost.
Top your cereal: Slice a banana and add it to your oatmeal or cereal for a nutritious start to the day.
Bake with them (with caution): While cooking reduces vitamin C, using mashed bananas as a sweetener or binder in baked goods like muffins still provides fiber and potassium.
Quick and portable snack: Pack a banana for work or school as a convenient, healthy snack.

Conclusion

Although bananas may not win the contest for the highest amount of vitamin C, their contribution is still noteworthy for a healthy diet. A medium banana supplies a modest but meaningful amount, which, along with its fiber, potassium, and antioxidants, offers valuable immune and cellular support. By consuming bananas fresh and ripe, you can ensure you're getting the most nutritional value from this versatile and delicious fruit. A single banana is a convenient way to get a portion of your daily vitamin C without even thinking about it.

Frequently Asked Questions

While not the richest source, a banana is considered a respectable source of vitamin C. A medium banana provides about 10–12% of the recommended daily value, contributing positively to your overall intake.

A medium-sized banana, which weighs about 118 grams, contains approximately 10.3 milligrams of vitamin C.

A medium orange is a much better source of vitamin C, providing around 83 mg compared to a banana's 10.3 mg. The orange is a powerhouse for this vitamin, while the banana offers a more modest contribution.

The vitamin C in bananas helps protect against cell and tissue damage with its antioxidant properties, supports immune function, aids in collagen production for healthy skin, and enhances iron absorption.

Yes, research suggests that the vitamin C content can vary with ripeness. Some studies have found the highest levels in bananas at the fully edible, ripe stage, while cooking can also degrade the vitamin.

Yes, vitamin C is a water-soluble nutrient that is easily destroyed by heat. Cooking or baking bananas will reduce their vitamin C content, so it is best to consume them raw to get the most of this nutrient.

The best way is to eat them fresh and raw, as heat can destroy vitamin C. Adding sliced bananas to your morning cereal, oatmeal, or a smoothie are excellent ways to get the nutritional benefits.