Kiwi fruit is a popular choice among health-conscious individuals. It is a nutritious addition to any diet. Its refreshing taste and unique texture make it a versatile ingredient in various dishes, from fruit salads to smoothies. Kiwi is associated with overall well-being due to its beneficial compounds.
The Vitamin C Power of Kiwi
Kiwi fruit is a significant source of vitamin C, an important nutrient for overall health. The amount of vitamin C varies depending on the kiwi variety.
Green kiwi, such as the common Hayward cultivar, typically provides between 80 and 120 milligrams of vitamin C per 100 grams. A medium green kiwi, weighing around 75-80 grams, could offer approximately 60 to 96 milligrams of vitamin C. Two green kiwis contain about 137 milligrams of vitamin C.
Gold kiwi, like the SunGold variety, generally contains even higher levels, at around 161.3 milligrams per 100 grams. A single SunGold kiwi offers an impressive 261 milligrams of vitamin C. For adults, the recommended daily intake of vitamin C ranges from 75 milligrams for women to 90 milligrams for men. Consequently, just one large green kiwi or a single gold kiwi can fulfill or significantly exceed the daily vitamin C requirements for most adults.
How Kiwi Compares to Other Sources
Kiwi fruit stands out among many common fruits when it comes to vitamin C content. For instance, oranges, often lauded for their vitamin C, typically contain about 50 to 59 milligrams per 100 grams. A medium orange, weighing around 140 grams, provides approximately 83 milligrams of vitamin C. Strawberries, another popular choice, offer around 54 milligrams per 100 grams, with a cup providing about 89.4 to 97.6 milligrams.
In contrast, green kiwi provides more vitamin C per 100 grams than both oranges and strawberries. Gold kiwi further surpasses these, containing nearly three times the amount found in oranges and strawberries on an edible flesh weight basis. Among vegetables, red bell peppers are also notable for their high vitamin C, with approximately 127.7 milligrams per 100 grams, and some varieties reaching up to 180 milligrams per pepper. While red bell peppers are a significant source, kiwi remains a prominent fruit choice for vitamin C.
More Than Just Vitamin C
Beyond its impressive vitamin C content, kiwi offers a range of other beneficial nutrients. It is a good source of dietary fiber, which aids in digestive health and promotes regularity. Kiwi also contains vitamin K, a nutrient important for blood clotting and supporting bone health by playing a role in calcium regulation.
Furthermore, kiwi provides vitamin E, a fat-soluble antioxidant that plays a role in immune function and contributes to skin health by protecting cells from damage. The fruit also contains folate, which is involved in healthy cell production, and potassium, important for maintaining fluid balance and supporting cardiovascular function. These combined nutrients, along with various other antioxidants, contribute to kiwi’s nutrient-dense profile.