Myth busting: Does kiwifruit help or hinder your diet?

Myth busting: Does kiwifruit help or hinder your diet?

  • Zespri SunGold kiwifruit
  • Zespri Green kiwifruit

The Internet is a brilliant invention, but sometimes it can be infuriating! There’s a lot of dubious information out there on the World Wide Web, and it can be difficult to sort the facts from the fiction. For example, have you ever read that the natural sugar in fruit makes it a fattening snack choice? If so, it’s time to bust some myths!

Did you know1,2?
Zespri Green kiwifruit is a sweet indulgence that won’t tip the scales
It contains just 81 kcal per 100 g

Why kiwifruit is a smart choice for a light diet1,2


It’s true that all fruits contain natural sugar, which is a source of calories. It’s also true that if you eat anything to excess, you’re going to put on weight. However, per 100 g, the kiwifruit contains far fewer calories than other snacks such as cookies, chocolate or sweets. And don’t forget that the kiwifruit is also packed full of vitamins and minerals, which these other foods certainly don’t have! So, eaten in moderation as part of a balanced and calorie-controlled diet, kiwifruit is unlikely to cause a problem.

How kiwifruit can help you maintain a healthy weight3,4


Ongoing research suggests that eating kiwifruit with your breakfast could actually reduce and slow down the uptake of sugars from your food into the bloodstream. If this is the case, it could help reduce feelings of tiredness and hunger between meals. And as anyone trying to achieve or maintain a healthy weight knows, it’s often those before- or after-lunch hunger pangs that get in the way of good intentions! Because of its low glycaemic index, kiwifruit is digested slowly, which can help keep blood sugar levels steady and cravings at bay.

Light recipes using Zespri Green kiwifruit


If you’re watching your weight, everything you eat has to deliver on flavour and nutrition. So, it’s useful to have a few light-but-tasty recipes up your sleeve for when you’re feeling hungry. One of our favourite dishes is Kiwifruit Tuna Tartare. Satisfying, nutritious and with great flavours. It helps you feel fuller for longer.


  1. USDA national nutrient database for standard reference (release 28) 2015. Available from: (accessed 9 January 2017)
  2. New Zealand Ministry of Health. New Zealand FOODfiles 2014 Version 01. Available from: (accessed 10 January 2017)
  3. Monro J: Kiwifruit – a double agent for glycaemic control and nutrient enhancement: 1st International Symposium on Kiwifruit & Health.
  4. Mishra S, Monro J: Kiwifruit remnants from digestion in vitro have functional attributes of potential importance to health. Food Chem 2012;135:2188-2194.