Kiwifruit: A nutritional powerhouse

Kiwifruit: A nutritional powerhouse

Kiwifruit are the most 'nutrient dense' of popular fruits and belong in the category of "Super Fruits".

Bite-for-bite, a kiwifruit contains more essential nutrients than 27 of the most popular fruits.

They are a rich source of the following nutrients:

Vitamin C

Kiwifruit contains more than 210% of the recommended daily intake of Vitamin C. Vitamin C from kiwifruit is also 5 times better absorbed by the body than a dietary supplement. Each kiwifruit gives you 2 times more Vitamin C than an orange.

Vitamin C is essential for good health. It is responsible for the formation, growth and repair of bone, skin and connective tissue. Vitamin C also helps with the absorption of calcium and iron.

One kiwifruit a day will keep Vitamin C levels strong and strengthen natural defenses for everyday protection.


Kiwifruit is a good source of folate, the nutrient essential for healthy development of the foetus in early pregnancy. Folate produces and repairs DNA, as well as aids in rapid cell division and growth.

One Zespri Gold kiwifruit helps you meet more than 10% of the recommended daily intake.


A source of soluble fibre, kiwifruit are also natural digestive aids.

Fibre is an important fuel source for good bacteria living in the digestive system. It can also bind to potentially harmful substances in the digestive tract and carry them through into waste material.

Each Zespri Green kiwifruit has 2.3g of fibre while each Zespri Gold kiwifruit contains1.5g of fibre.


Two servings of kiwifruit have the same amount of potassium as a banana.

Potassium is the nutrient crucial for good heart function and also plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular functions. Potassium also aids in the release of energy from muscles during exercise.



One of the most abundant minerals, Magnesium is needed for more than 300 biochemical reactions in the body.

Magnesium helps to maintain muscle and nerve functions, keep heart rhythm steady, support the immune system, and strengthen bones. It also regulates blood sugar levels, promotes normal blood pressure, and is involved in energy metabolism and protein synthesis.

2 Zespri kiwifruit contain more than 20mg of Magnesium.


Lutein is a powerful antioxidant that helps to prevent age related deterioration of eyesight. Lutein depletes with age, hence increasing the risk of blindness in adults.

Lutein can only be replaced through diet and Zespri kiwifruit are one of the best fruit sources of lutein available.


Zinc is an important nutrient needed for a proper immune system function. It plays a role in cell division and growth, wound healing and breakdown of carbohydrates. Zinc also helps to maintain healthy hair, skin, teeth and nails.

During pregnancy, infancy, and childhood, the body needs Zinc to grow and develop properly. Zinc is also important in the production of testosterone for boys and men.

Kiwifruit are a quick and easy source of Zinc.

Vitamin E

Vitamin E is a fat-soluble vitamin that is high in antioxidants. Antioxidants destroy free radicals that are known to contribute to aging and health conditions such as heart disease and cancer. A healthy Vitamin E intake provides some protection against these conditions.

Vitamin E is also needed for healthy red blood cell formation.

Zespri kiwifruit is one of the few low-fat sources of Vitamin E.


Glycemic Index (GI)

Kiwifruit is a low GI (Glycaemic Index) food and will not rapidly raise blood glucose levels. Low GI foods reduce the risk of heart disease, diabetes and help with weight loss.

Zespri kiwifruit has a low Glycemic Index of 52. You'll be on your way to better overall health and better energy levels just by eating delicious Zesprikiwifruit!


Antioxidants are key to preventing free radical damage. Some examples of antioxidants present in Zespri kiwifruit are Vitamins C, E and Lutein.

Experts recommend consuming antioxidants naturally through foods as dietary supplements tend to be less effective.

Eating Zespri Green and Gold kiwifruit increases blood levels of antioxidants and helps to slow the aging process.

Information provided by Zespri.

Your daily good stuff - AsiaOne stories delivered straight to your inbox
By signing up, you agree to our Privacy policy and Terms and Conditions.