Ask the experts: Vitamin C in kiwifruit
Q: “I would like to know if the golden kiwifruit is as high in vitamin C and other nutrition as the green kiwifruit.”
Sarah
A: HFG nutritionist Claire Turnbull responds:
The RDI for vitamin C is just 45mg for adults. This will prevent deficiency but for good health it’s recommended we get 190mg (women) to 220mg (men). The table (below) shows the content of an average 100g kiwifruit, so you can see just one kiwifruit of either variety gives you around half that higher amount. Green kiwifruit have slightly more carbohydrate, much more fibre and slightly less folate than the gold variety. You will notice that gold kiwifruit tend to taste sweeter than green kiwifruit – this is because they have slightly more fructose which is an intensely sweet type of sugar. Overall, I think your best bet is to eat and enjoy both varieties.
| 100g ripe edible green kiwifruit |
100g ripe edible golden kiwifruit |
|
| Energy (kJ) | 306 | 227 |
| Protein | 1 | 1.3 |
| Carbohydrates | 15 | 11.3 |
| Glucose | 3.5 | 5.2 |
| fructose | 3.5 | 5.9 |
| Sucrose | 0.4 | – |
| Total fat | 0.4 | 0.6 |
| Fibre | 3.4 | 1.4 |
| Vitamin C | 100 | 109 |
| Folate | 11 | 30 |
www.healthyfood.com
Achieve your goals
Unlock your ultimate healthy eating toolkit
Get instant access to everything you need to plan, shop and eat well in one place.
Ask a dietitian!
Min Saw
APD, B Nutr Diet (Hons)
Got a burning question about nutrition you’d love our dietitian to answer in our Ask the Expert column? Submit it here for consideration and we’ll let you know if your question is selected to be published.
Sign up or to send your first question and access over 5300 recipes, advice and more.
