Is Milk Considered Vitamin C? Debunking the Myth

January 9, 2026 •

4 min read

While milk is celebrated for its calcium and protein content, the idea that it is a significant source of vitamin C is a common misconception. A cup of pasteurized cow's milk contains only a negligible amount of this nutrient, in stark contrast to fruits and vegetables.

Quick Summary

Milk is not a substantial source of vitamin C, despite containing trace amounts that are often reduced by pasteurization. A balanced diet of fruits and vegetables is necessary to meet daily vitamin C requirements, which humans cannot produce internally.

Key Points

Low Content: Cow's milk naturally contains only a negligible amount of vitamin C, unlike human breast milk which has a higher concentration.
Destroyed by Heat: The heat from pasteurization and boiling further degrades the unstable, water-soluble vitamin C in milk, reducing its content.
Humans Cannot Synthesize: Humans, unlike cows and most other mammals, cannot produce their own vitamin C and must obtain it from dietary sources.
Rich in Other Nutrients: Milk is an excellent source of calcium, protein, and B vitamins like riboflavin and B12, but not a reliable source of vitamin C.
Better Sources: Fruits and vegetables like oranges, red bell peppers, and kiwi are far superior and more reliable sources of vitamin C.
Supplementation for Deficiency: Historically, infants fed unsupplemented cow's milk were at risk of scurvy, a deficiency disease preventable with adequate vitamin C intake.

Why Milk Is Not a Primary Source of Vitamin C

Milk is a nutrient-dense food, renowned for its calcium, protein, and B vitamins, particularly riboflavin and B12. However, when it comes to vitamin C, its contribution is minimal. This is largely due to two primary factors: the low concentration in fresh milk and the instability of ascorbic acid during processing.

First, cows, unlike humans, are able to synthesize their own vitamin C and therefore do not require it in their diet. Consequently, the concentration of vitamin C in cow's milk is very low to begin with. Human breast milk contains higher levels, providing essential vitamin C for infants who rely on it as a primary food source. However, human milk is still not a primary source of the nutrient for adults.

Second, vitamin C is a water-soluble and heat-sensitive vitamin, which means it is easily destroyed by heat and light. The pasteurization process, which is critical for making milk safe for consumption by killing harmful bacteria, further reduces the already small amount of vitamin C present. While pasteurization's overall effect on milk's nutrition is generally insignificant, the impact on this specific, fragile vitamin is notable.

The Importance of Vitamin C in the Human Diet

Humans cannot produce vitamin C internally, making dietary intake essential for overall health. Ascorbic acid plays several vital roles, including:

Collagen synthesis: It is necessary for the production of collagen, a protein that supports the structure of skin, cartilage, and bones.
Antioxidant protection: It helps protect cells from damage caused by free radicals.
Iron absorption: It enhances the absorption of iron from plant-based foods.
Immune function: It contributes to a healthy immune system.

A deficiency in vitamin C can lead to scurvy, a rare but serious condition that can cause fatigue, bruising, and problems with connective tissue. This was historically a concern for infants fed exclusively with evaporated or boiled cow's milk, which contained virtually no vitamin C.

Optimal Sources of Vitamin C: A Comparative Guide

To meet daily vitamin C needs, it is crucial to focus on fresh fruits and vegetables, which are the most reliable sources. These foods contain high concentrations and are often consumed raw, preserving the nutrient's integrity.


Food Item (serving size)	Vitamin C Content (mg)	Daily Value (%)*	Comparison Note
Red Bell Pepper (½ cup, raw)	95	106%	Significantly more than any milk.
Orange (1 medium)	70	78%	A single orange provides almost a full day's requirement.
Kiwi (1 medium)	64	71%	More than half the daily requirement in one fruit.
Strawberries (½ cup, sliced)	49	54%	A delicious way to get a potent dose of Vitamin C.
Broccoli (½ cup, cooked)	51	57%	A robust source found in vegetables.
Cow's Milk (1 cup, pasteurized)	2-5	~2-5%	A negligible amount, not a primary source.

*Daily Value based on a 2,000 calorie diet and adult requirements.

Why the Milk and Vitamin C Misconception Exists

The confusion surrounding milk and vitamin C often arises because milk is widely known as a healthy, nutrient-rich beverage. Many assume that a complete food like milk would contain all essential vitamins. However, as the comparison table shows, different foods excel in different areas. While milk is a powerhouse for calcium, it cannot compete with plant-based sources for vitamin C.

Another source of confusion might be the practice of fortification. While some breakfast cereals and juices are fortified with vitamin C, milk is more commonly fortified with fat-soluble vitamins like D and A, to replace what is lost during processing or to boost its nutritional value.

Practical Dietary Tips for Increasing Vitamin C Intake

To ensure you are getting enough vitamin C, consider these strategies:

Incorporate varied produce: Aim for a wide variety of colorful fruits and vegetables in your daily meals.
Choose raw when possible: Since heat can degrade vitamin C, consuming fruits and vegetables raw, such as in salads or as snacks, is ideal.
Cook smartly: If you must cook vegetables, use methods like steaming or microwaving for shorter durations to minimize nutrient loss.
Drink fortified juices: While whole fruits are best, fortified fruit juices can be a source of vitamin C. Just be mindful of added sugars.
Consider supplements if necessary: For those with very limited dietary variety or certain health conditions, a vitamin C supplement may be beneficial, but it's always best to consult a healthcare provider first.

Conclusion: The Bottom Line on Milk and Vitamin C

To put it simply, no, milk is not considered a significant source of vitamin C. The small, fragile amount of vitamin C naturally present in cow's milk is further diminished by pasteurization. While milk is invaluable for other nutrients like calcium and protein, it should not be relied upon to meet your daily needs for ascorbic acid. For that, a diet rich in fresh fruits and vegetables is the clear and most effective choice.

For more information on recommended nutrient intake, consider consulting the Dietary Reference Intakes developed by the Food and Nutrition Board at the National Academies of Sciences.

Frequently Asked Questions

Yes, pasteurized milk can contain trace amounts of vitamin C. However, the heat used during the pasteurization process significantly reduces the already small amount of this nutrient naturally present in fresh milk.

A diet consisting only of milk could lead to scurvy over time, as milk does not provide sufficient amounts of vitamin C. Historically, infants fed unsupplemented cow's milk were susceptible to this deficiency disease.

Human breast milk contains more vitamin C than cow's milk. This is because it is formulated to provide for the infant's needs, as humans cannot produce their own vitamin C.

Cows, like most animals, have the ability to synthesize their own vitamin C internally, so they do not need to consume it in their food. Humans, primates, and guinea pigs are among the few exceptions that must obtain it from external sources.

Boiling milk further reduces its vitamin C content. As a heat-sensitive, water-soluble vitamin, ascorbic acid is destroyed by high temperatures.

The best food sources of vitamin C are fresh fruits and vegetables. Excellent options include red bell peppers, oranges, kiwi, strawberries, and broccoli.

Yes, milk is a good source of several important vitamins, including riboflavin (B2) and B12. Many milk products are also fortified with vitamins A and D to boost their nutritional value.