An apple contains about 8 mg of vitamin C or up to 10% of the DV. Prefer eating organic apples, as the skin is the richest part in vitamin C!
How much vitamin C in an apple?
Apples have about 4 mg of vitamin C per 100g. A medium (130g or 3″) apple and a large (215g or 31/4“) apple have 5.3 mg and 8.6 mg of vitamin C, respectively.[1]
Dried apple has less vitamin C, though. It has only 1 mg of vitamin C per 100g. Actually, vitamin C is very vulnerable to heat and processing methods.
On the other hand, apple juice is also a great dietary source of vitamin C. It has about 10 mg of vitamin C per 100g.
Vitamin C protects the eyes and the skin from air pollution, sun radiation, and exercise-induced oxidative stress. So, the best time to drink apple juice and other foods high in vitamin C is in the morning, or after exercise.
Is apple a good source of vitamin C?
The recommended daily intake of vitamin C is 75 mg and 90 mg for women and men, respectively. Therefore, an apple contains up to 10% of the Daily Value.[2]
Although apples contain low to moderate amounts of vitamin C, they’re considered an important dietary source of vitamin C. Apple is a widely consumed fruit by kids and adults.[3]
Furthermore, apples contain decent amounts of iron. Vitamin C promotes iron absorption.
Prefer organic apples to get more vitamin C
If you want to get the most vitamin C out of an apple, eat it with the skin! The skin is richer in vitamin C than the pulp.[4]
Additionally, apple peel is pretty high in phenolic compounds and fiber! Fiber in apple promotes weight loss. Phenolic compounds keep us healthy and may protect us from chronic diseases, such as obesity, neurodegenerative or cardiovascular diseases, and type 2 diabetes![5]
But, apples are among the most contaminated fruits with chemicals. They contain high concentrations of pesticide residues. Most of them concentrate in the skin. Therefore, you should prefer buying organic apples.[6]
Many fruits have more vitamin C than apples!
Although apples are pretty healthy, we can’t depend on them to meet our daily needs of vitamin C. We should consume oranges, grapefruits, kiwis, and strawberries. They’re the richest common fruits in vitamin C. In fact, they have more vitamin C than apples! Actually, there are many foods high in vitamin C.
