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.”


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


First published: Sep 2012

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