• Health & Lifestyle
  • Did You Know

Everyone, from the young to the young-at-heart, needs to get plenty of nutrients to stay healthy, strong and vital. Eating a varied diet that's rich in fruits and vegetables is a delicious way to make sure you get all the essential vitamins and minerals the body needs without exceeding energy requirements. And what better way to get those essential nutrients than from fruit — in particular, Zespri Kiwifruit!

Both Zespri SunGold and Green kiwifruit are power-packed with more than 20 essential vitamins and minerals. This is significantly more than almost all common fruits, like apples and bananas. In fact, Zespri kiwifruit tops the nutritional value tables compared to these other fruits. It is one of the most nutritious fruits available — a healthy and delicious way to add rich vitality to your everyday diet.

Kiwifruit is Packed with Vitamin C, Which Can Boost Immunity

When people think of vitamin C, their thoughts might instantly go to oranges. But if you think oranges have the highest concentration of the life-enriching antioxidant, think again! The nutrient density of Zespri kiwifruit is driven primarily by its vitamin C content — Zespri SunGold kiwifruit has three times as much vitamin C as an orange!

Vitamin C acts as a powerful antioxidant that boosts your immune system, helps in the production of collagen, and fends off infection and inflammation. Keeping your body fueled up on vitamin C can help guard your body against harmful pathogens. Eating one kiwifruit per day helps to maintain your required vitamin C levels.

Getting the sniffles? It's that time of year! We have some tips on how you can Fend Off the Flu with Zespri Kiwifruit.

But getting plenty of vitamin C is more than just staying energized. It's also good for your skin. Vitamin C helps the body produce collagen, an important protein that are the building blocks of the skin. It gives the skin its fullness, flexibility and elasticity. And since your body doesn't produce vitamin C, you need to have a balanced diet that has plenty of it.

Kiwifruit is Loaded with Other Powerful Antioxidants

Antioxidants play a key role in keeping our bodies energized, cleansed and vitalized. Vitamin C is just one antioxidant that helps our body do just that. And it's just one type of antioxidant found in Zespri kiwifruit. From vitamin C and E to folate, kiwifruit has it all — and then some!


Vitamin E
Antioxidants neutralize free radicals, helping to reduce the damage caused by oxidation. Zespri Kiwifruit are bursting with a wide range of antioxidants, such as vitamin C, E and micronutrient polyphenols.

Zespri SunGold Kiwifruit contains a relatively high quantity of vitamin E compared to other fruit, delivering up to six times more than apples and oranges. One of the antioxidant properties of vitamin E is its ability to help protect the skin from sun damage. Maximizing your vitamin E intake is as easy as incorporating leafy greens — and Zespri Kiwifruit — into your diet.

Get your fill of flavor and vitamin E with our extra-leafy, extra-tasty Shades of Green Super Food Salad.

Vitamin A
Vitamin A is an essential nutrient that supports skin, eye and reproductive health, and boosts immunity.

Zespri SunGold
1 Serving
(2 medium kiwifruit, approx. 162g)
37.2 IU (6% DV)
* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

Vitamin K
Staying active needs healthy bones. And vitamin K plays an important role in bone health — including recovering from bone injuries and warding off osteoporosis. Kiwifruit contains a healthy helping of vitamin K. According to the Food & Drug Administration, a single serving of SunGold kiwifruit will deliver about 8% of the recommended daily percentage of vitamin K.

Enjoying a diet rich in this antioxidant, along with potassium, is essential for vitality, especially when you need to stay active. And speaking of potassium . . .

Kiwifruit is Good Source of Potassium

Zespri kiwifruit contains almost as much potassium as a banana. Potassium is a crucial mineral for anyone wanting to stay active and energized. It helps maintain function of muscles and the nervous system. It also contributes to the maintenance of normal blood pressure, which is especially important for the elderly.

Fresh foods such as fruit, green vegetables and cereals or wholemeal bread are generally high in potassium and low in sodium. And while most people think of bananas when it comes to potassium-rich fruits, Zespri Kiwifruit is a good, all-natural source of potassium. Compared to a banana (422mcg, 10% DRV), both Zespri SunGold and Green varieties lead the pack.

Zespri SunGold Kiwifruit Zespri Green Kiwifruit
1 Serving
(2 medium kiwifruit, approx. 162g)
1 Serving
(2 medium kiwifruit, approx. 148g)
510mcg (15% DRV) 461.76mcg (13% DRV)

But potassium does more than energize and help muscles grow. It's an important mineral for the development of many different body functions. And foods rich in potassium can help promote relaxation and good circulation.

Energize and revitalize your body with the kiwifruit and banana Potassium Power Smoothie. Quick and easy to make, and impossible to say "no" to.

Kiwifruit is High in Fiber

Fiber is a natural digestive aid. It helps us feel fuller for longer when we eat. And it keeps everything "moving along." Most of us probably feel as though we're not getting enough fiber. Fortunately, kiwifruit is a delicious way to get plenty of dietary fiber.

Not only will foods rich in fiber keep you feeling full longer, it will also help manage metabolic markers — like blood sugar levels, cholesterol and blood pressure. Even better, kiwifruit contains both insoluble and soluble fiber — a combination unheard of in most fruits!

Zespri SunGold Kiwifruit Zespri Green Kiwifruit
1 Serving
(2 medium kiwifruit, approx. 162g)
1 Serving
(2 medium kiwifruit, approx. 148g)
2g (8% DRV) 4g (16% DRV)

* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

Looking to control blood sugar levels for you or a loved one? Then you have a partner in kiwi! Kiwifruit's powerful fiber combination gives it another superpower — a low glycemic index (GI). Foods are ranked according to how they affect blood sugar levels. The lower the score, the more slowly glucose is absorbed and metabolized. And kiwifruit has some of the lowest GI scores of all fruits!

Zespri SunGold Kiwifruit Zespri Green Kiwifruit
GI 38 GI 39

Kiwifruit contains an enzyme known as actinidin which is known for its protein dissolving properties, similar to that of papain in papaya. And this property of kiwifruits pulls double-duty. It acts as a meat tenderizer and marinade and helps ease the tummies of those with irritable bowel syndrome.

Quick, easy, delicious! Create mouthwateringly tender chicken skewers with a kiwi and teriyaki marinade. Try our Tiki Chicken Skewers with SunGold Kiwifruit Marinade for yourself.

Kiwifruit is Friends with Folate

Whether you're growing up or growing older, everyone needs folate. It's a B-vitamin that helps convert carbs to energy, produce DNA and RNA, and make red and white blood cells in bone marrow. This is vital for the formation of red blood cells, which allow us to make efficient use of oxygen, iron and other minerals. And you need plenty of it in all stages of life.

Your body doesn't produce folate, nor can it store large quantities of it. So folate really is a "use it and renew it" nutrient. Fortunately, folate can be found in lots of foods. Zespri Kiwifruit is one of the few fruits to contain the nutrient, which is primarily found in leafy vegetables. That said, most breakfast cereals and bread products made from fortified flour are enriched with folate. But for those trying to avoid flour (e.g., those on a low-carb or keto diet or anyone trying to avoid gluten), Zespri Kiwifruit — especially fresh — is the perfect substitution.

Tip: Folate doesn't stand up to cooking very well. So eat fresh Zespri Kiwifruit to get your fix of folate.

You need plenty of folate in every stage of life to power important functions in a healthy body. But sufficiently high levels are needed in three key life-stages: pregnancy, childhood and late in life.

Need tips on getting your kids kiwi-ready? Get our tips here: "Keep Your Kids Energized with Kiwifruit."

Zespri SunGold Kiwifruit Zespri Green Kiwifruit
1 Serving
(2 medium kiwifruit, approx. 162g)
1 Serving
(2 medium kiwifruit, approx. 148g)
50 µg (12% DRV) 56 µg (12% DRV)
FYI: Folate is found naturally in many foods. But folic acid is the term used for the synthetic folate, found in vitamin supplements.

Kiwifruit for Vitality, Kiwifruit for Life

Deciding to eat more fruits and vegetables can help you reach several healthy goals at once, such as trying to control your weight, boosting your health and increase your vitality throughout the day. And, like any good nutrient-dense food, kiwifruit delivers a significant amount of nutrients with relatively few calories.

Improves digestion. Helps manage blood pressure. Clears out toxins. Boosts the immune system. Eliminates free radicals. When it comes to keeping your body in tip-top shape, Zespri Kiwifruit is a great partner to have on your side.