How much vitamin C does a kiwifruit contain?

Give this quiz a try: Which do you think has more vitamin C per 100 g: an orange, or a kiwifruit?

Give this quiz a try!

Question 1: Which do you think has more vitamin C per 100 g: an orange, or a kiwifruit?

Answer: You might not believe it, but it’s actually the kiwifruit!




Already knew that? Then let’s try something a little harder…

Question 2: How much more vitamin C does a Zespri SunGold kiwifruit have compared to an orange?

Answer: Get ready for another surprise: Zespri SunGold kiwifruit contains more than three times the amount of vitamin C found in oranges / 100 g!


Zespri kiwifruit: the vitamin C champion1,2



So the truth is out – Zespri SunGold kiwifruit is the clear winner in the vitamin C contest, with 161.3 mg of vitamin C per 100 g. But let’s not forget about the refreshing and reliable Zespri Green kiwifruit! They also contain more vitamin C than oranges, with 85.1 mg per 100 g. That means that eating just one Zespri kiwifruit a day can help maintain your required vitamin C levels, since the recommended intake in Europe is 80 mg per day.


Why is vitamin C good for us?



Vitamin C is a bit of a wonder nutrient. As a natural antioxidant, it can help improve vitality levels and fight tiredness and fatigue3. What’s more, having your vitamin C levels topped up daily can work wonders for your skin. This is because the vitamin C found in kiwifruit contributes to normal collagen formation, the substance that helps keep our skin firm and elastic4.  What’s more, antioxidants like vitamin C help defend the body’s cells against free radicals5.


Top up your vitamin C levels in a flash

Since your body can’t make or even store Vitamin C, it needs to be obtained through the diet on a daily basis3.  One of the best ways to give your body a nutrient boost is by whizzing up a delicious fruit smoothie. The Zespri SunGold Vitamin C Vitality Detox Smoothie is made from a delicious blend of kiwifruit  – we award it first place for taste!



  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. National Institutes of Health. Vitamin C. Available at: (accessed 20 November 2016)
  4. The International Dermal Institute. Structural changes associated with aging skin. Available from: (accessed 22 January 2017)
  5. National Cancer institute. Antioxidants and cancer prevention. Available from: (accessed 10 December 2016)

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