10 Incredible kiwifruit benefits

12/12/2017 12/12/2017
Have you ever heard the expression: ‘good things come in small packages’? Well when it comes to the humble kiwifruit, it’s certainly true!

Have you ever heard the expression: ‘good things come in small packages’? Well when it comes to the humble kiwifruit, it’s certainly true! It’s not just that this delicious snack is packed full of vitamins and minerals. The fact is, there are many other kiwifruit benefits – some of which may even surprise you! Keep reading to find out which we consider to be the top ten… 


Incredible kiwifruit benefits1,2,3,4,5



  1. High vitamin C content (more per 100 g than oranges!)
  2. Ready-to-eat and convenient (you can pop one in your bag when on-the-go!)
  3. A good source of potassium (almost as much as a banana!)
  4. Rich in fibre (which can help your digestive comfort)
  5. Packed full of 17 vitamins and minerals (one of the most nutritious fruits you can eat!)
  6. Contains actinidin (an enzyme which helps your body breakdown food)
  7. Low glycaemic index (it can help you control your blood sugar levels)
  8. A natural source of folate (especially important for mothers-to-be!)
  9. Only 79 kcal per 100 g (great if you are trying maintain weight)
  10. Bursting with antioxidants (which protect your body from free radicals)


A homemade kiwifruit recipe

And that’s not all! Now that you’ve learnt about some of the most incredible kiwifruit benefits, it’s time for the really fun part: eating them! Zespri SunGold and Zespri Green kiwifruit are as tasty as they are good for you, which means it’s chore to include a couple in your daily diet. Plus, their smooth texture makes them the perfect ingredient to cook with. Have you ever tried Zespri kiwifruit marmalade? It’s a delicious and different alternative to the usual jams and spreads on the breakfast table. Sweet, yet low in calories, it’s a nutritious and tasty way to start your day!



  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. Mishra S, Monro J: Kiwifruit remnants from digestion in vitro have functional attributes of potential importance to health. Food Chem 2012;135:2188-2194.
  4. Monro J: Kiwifruit – a double agent for glycaemic control and nutrient enhancement: 1st International Symposium on Kiwifruit & Health.
  5. Bailey LB, Stover PJ, McNulty H, Fenech MF, Gregory JF 3rd, Mills JL, Pfeiffer CM, Fazili Z, Zhang M, Ueland PM, Molloy AM, Caudill MA, Shane B, Berry RJ, Bailey RL, Hausman DB, Raghavan R, Raiten DJ. Biomarkers of nutrition for development-folate review. J Nutr. 2015;145:1636S-1680S.

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