Kiwifruit Nutrition Benefits

Kiwifruit is packed full of Superfood Nutrition and many Health Benefits

kiwi-feature-image-yummy-blogOften referred to as simply“kiwi”, this New Zealand superfood has become a popular choice for many health-conscious Americans. The small but mighty kiwi fruit is a nutritional powerhouse.

More Vitamin C than an orange

A boost for the immune system and overall health! SunGold Kiwifruit has four times the daily-recommended amount of vitamin c per serving.

High in Fiber

Unlike most fruits, green kiwifruit contains both soluble and insoluble fiber. The fiber and actinidin, a natural enzyme in kiwifruit, help break down proteins and aid digestion.

As much Potassium as a banana

Promoting heart health & muscle recovery! A great fit for active lifestyles, potassium maintains fluid and electrolyte balance and releases energy during exercise.

Bursting with Antioxidants

Zespri SunGold Kiwifruit is high in antioxidant vitamin C and is a good source of vitamin E. These antioxidants help our bodies fight against harmful pathogens and have anti-aging properties.

Low Glycemic Index

For those watching their sugar intake, kiwi fruit does not rapidly raise blood glucose levels. A balanced diet rich in food with low GI can help lower the risk of diabetes and heart disease. Zespri Green has a GI of 39 and SunGold has a GI of 38.

Good source of Folate

This B vitamin is important in our diets to encourage cell and tissue growth. Doctors recommend eating foods with a good source of folate while pregnant!

Low Calorie snack

Fewer than 100 calories per serving! A sweet yet healthy snack.

Kiwifruit Health Benefits

Kiwifruit can help people reach their maximum health potential. Studies continue to demonstrate the nutritious impact of kiwifruit. From heart health to antioxidant absorption and digestive health, kiwifruit shows that a small fruit can pack a big nutritional punch.


Supports Digestive Health

Research on both Green and SunGold Kiwifruit shows two specific qualities that promote digestive health: fiber and actinidin.

Fiber helps to increase the frequency of bowel movements, improve the type of bowel movements, and reduce bloating and discomfort. A serving of Zespri Green Kiwifruit has as much fiber as 1 cup of instant oatmeal, as much as 1 ounce of almonds, and as much as 1 cup of Brussels sprouts.

Actinidin is a natural digestive enzyme that helps break down proteins, such as milk, beef, soy, etc., enhancing the body’s natural digestive abilities after meals. Actinidin is a unique enzyme to kiwifruit. Both Green and SunGold varieties contain this digestive health catalyst, although Green contains 4 times more than SunGold.


Supports a Health Immune System

Vitamin C contributes to the normal function of the immune system. Since our bodies cannot store vitamin C it needs more of this essential vitamin every day. Green and SunGold Kiwifruit provides more than a full day’s supply of vitamin C, and helps to support a healthy immune system.


Nutrient Rich

Have a look at all the “goods” here! Kiwifruit is one of the most nutritious fruits with the richest combination of fiber, antioxidants, vitamins, and minerals.

  • Good source of potassium

  • Good source of fiber

  • Good source of folate

  • Good source of vitamin E

  • High in vitamin C

  • Low blood sugar response (also known as glycemic index*)

  • Phytonutrients lutein (both Green and SunGold) and beta-carotene (SunGold) proide their green and yellow color and nutritional power

*Glycemic index is a measure of the rate and extent that blood glucose levels rise after eating a set amount of carbohydrate (glucose). High GI foods are rapidly digested and absorbed and result in rapid, marked fluctuations in blood glucose. Foods are classified as eighter High (GI>70), Moderate (GI 56-69) or Low (GI<55). Kiwifruit are classified as low GI.

Picking the Perfect Kiwi


Hold kiwi in palm of hand and squeeze gently. A ripe kiwi will yield to slight pressure like an avocado or peach. Green Kiwi tastes sweeter when ripe. SunGold Kiwi tastes sweeter when softer.

To ripen, leave out at room temperature for 3-7 days. Ripe kiwifruit can be stored in the refrigerator for up to 2 weeks.


Additional Information:

Are there allergies to kiwis?

Yes, a small number of people are allergic to Green Kiwifruit. The reactions vary from mild to severe. In a very few severe cases, treatment by a doctor or a hospital may be necessary, particularly in young children. Other symptoms include marked swelling and itching of lips and tongue within a few minutes of eating kiwifruit. Itchy nose and eyes may also be experienced. The symptoms usually disappear within 30 minutes. Consult your doctor for more information.


1 comment

  1. Thank you for those tips! The search engines optimizations made it easy to try this hidden gem. Try their house-made bread with chocolate.

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