What is the nutritional value of a Zespri kiwifruit?
With more food choices than ever, deciding what goes in the shopping basket to keep yourself and your family healthy and happy is not always and easy task. One thing you can be sure of, however, is that fruit and vegetables are always a great choice. Few of us have the time to sit and study the nutritional values but, when it comes to kiwifruit, it makes for some impressive reading! Below we have four facts about Zespri kiwifruit to keep in mind when you’re doing the next weekly shop…
Zespri kiwifruit helps meet your nutritional needs every day1-3
If numbers are your thing, then why not take a look at the nutritional table for Zespri kiwifruit. It provides you with an overview of the entire nutritional value of this tasty snack, as well as a list of the recommended daily intakes for key nutrients. And if you don’t fancy delving into the detail, don’t worry – we’ll sum it up for you! Zespri kiwifruit contain 16 essential vitamins and minerals: fibre, calcium, iron, magnesium, potassium, zinc, vitamin C, thiamin (vitamin B1), riboflavin (vitamin B2), niacin, pantothenic acid, pyridoxine (vitamin B6), folate, vitamin B12, vitamin A and vitamin E.
What gives Zespri kiwifruit its high nutritional value?1-3
The high amount of vitamin C in kiwifruit drives its nutrient richness. Just 100 g of Zespri Green kiwifruit provides 85.1 mg of vitamin C, which is not only more than oranges (per 100 g), but is more than your recommended daily intake! And it’s not just vitamin C that kiwifruit is full of. Other key nutrients include fibre, folate and potassium – all of which provide the body with significant health benefits.
Zespri Green kiwifruit has a nutritional adequacy score of 11.4, making it one of the most nutritious choices amongst commonly eaten fruits. Click here to find out how the nutritional adequacy score is calculated
High nutritional value = High benefits for health
Of course, just knowing that a particular food is nutritious doesn’t mean much unless we understand what that means for our bodies. Each vitamin and mineral has a different role to play, which is why it is important to eat a varied and balanced diet.
Vitamin C for example, contributes to the normal function of the immune system, as well as boosts vitality levels to fight tiredness and fatigue4. Fibre, on the other hand, can maintain a happy and healthy gut5.
Increase the nutritional value of your meals with Zespri Green kiwifruit
For example, a simple way to boost your daily nutrition is to enjoy a glass of Zespri Green Kiwifruit ‘Detox’ Juice with your meal! This nutrient-packed drink is light and refreshing, which makes it a great accompaniment for breakfast, lunch or dinner. You can mix it with any other fresh fruit, but our favourite recipe combines Zespri Green kiwifruit with grapes for a delicious fresh taste.
- USDA national nutrient database for standard reference (release 28) 2015. Available from: https://ndb.nal.usda.gov/ndb/ (accessed 9 January 2017).
- New Zealand Ministry of Health. New Zealand FOODfiles 2014 Version 01. Available from: www.foodcomposition.co.nz/ (accessed 10 January 2017).
- Darmon N, Darmon M, Maillot M, Drewnowski A. A nutrient density standard for vegetables and fruits: nutrients per calorie and nutrients per unit cost. J Am Diet Assoc. 2005;105:1881-7.
- National Institutes of Health. Vitamin C. Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ (accessed 20 November 2016).
- Gearry, R. A multi-center clinical trial of the effect of kiwifruit on digestive and gut health functions. 1st International Symposium on Kiwifruit & Health.