High in vitamin C

Kiwifruit is an excellent source of the essential nutrient, Vitamin C, simply one of the best. One NutriKiwi (green Kiwifruit*) has around 117 grams of Vitamin C.  2 X more Vitamin C than an orange (*per serve)

How much Vitamin C do we need each day?

The recommended dietary intake (RDI) for adult men and women is 45mg/day. It’s a little less for children 35mg/day for 1-8 years and 40mg/day for 9-18years.

So by eating just 1 Kiwifruit/day everyone will be meeting their Vitamin C target even pregnant and breast feeding mums who need 60mg and 85mg respectively.

Vitamin C is a water soluble vitamin which means that we don’t store it to any great extent and what we don’t need we excrete. So it’s important to replenish what we use daily

* RDIs given are for Australia
** weight of 1 NutriKiwi =150 g


What do we need it for?

Vitamin C acts as a powerful antioxidant.

Vitamin C is vitally important for collagen synthesis and helps maintain healthy skin, gums, cartilage and other body tissues. Vitamin C helps to heal those cuts and scratches and enhances iron absorption which can reduce tiredness and overall fatigue.

Standard 1.2.7 Nutrition, Health and related studies claim the following benefits associated with Vitamin C

  • Contributes to iron absorption from food
  • Necessary for normal connective tissue structure and function
  • Necessary for normal blood vessel structure and function
  • Contributes to cell protection from free radical damage
  • Necessary for normal neurological function
  • Contributes to normal growth and development (children)
  • Contributes to normal collagen formation for the normal structure of cartilage and bones
  • Contributes to normal collagen formation for the normal function of skin
  • Contributes to normal energy metabolism
  • Contributes to normal psychological function
  • Contributes to normal immune system function
  • Contributes to the reduction of tiredness and fatigue

A word about the enzyme Aactinidin

Aactinidin is a cysteine protease enzyme which helps to breakdown proteins. Recently there have been studies looking at the potential role of this enzyme actinidin in helping to digest food proteins like those found meat, milk, legumes and grains.

NutriKiwi (green Kiwifruit) has high levels of the enzyme Aactinidin activity compared with other varieties of kiwifruit like the Gold and actuially is able to digest proteins more quickly and more completely than digestive enzymes alone.

That’s why NutriKiwi can be a delicious way to tenderize your calamari or meat.

Antioxidant power

Kiwifruit contains a wide range of phytonutrients like polyphenols and vitamins like Vitamin C and E which have antioxidant power.

What are antioxidants?

Antioxidants help defend the body’s tissues against oxidative damage by destroying substances called free radicals. These antioxidants could be referred to as our body’s defence force trying to stop the vandals ‘ free radicals” damaging our bodies. There is some controversy whether the antioxidant capacity of a food actually increases the antioxidant levels in the blood and if there are any health benefits.

Let’s have a look at one of the major vitamin antioxidants in Kiwifruit besides Vitamin C. Vitamin E is an essential group of 8 plant derived, fat soluble compounds including the tocopherols. These are the most biologically active form of this vitamin group.

It’s very interesting that Kiwifruit is one of the few low fat sources of Vitamin E and the levels are relatively high. You would expect that the Vitamin E was mainly in the seeds in Kiwifruit because of their natural oil content but recent analysis has shown that the flesh of the kiwifruit is the main source.


Why do we need it?

The most important function of Vitamin E is it’s antioxidant function and it’s role in many metabolic functions Other antioxidants in Kiwifruit are carotenoids especially lutein and zeaxanthin. They are very important for eyes as they are associated with the pigment in the macular of the eye. Kiwifruit has one of the highest  concentrations of lutein in fruit.

There are a vast array of other antioxidant compounds in kiwifruit including the polyphenols such as quercetin. These compounds are only present in small amounts, but it’s the combination of these compounds that may offer benefits.

Good Source of Dietary Fibre

Kiwifruit is a good mix of soluble and insoluble dietary fibre. Inside a Kiwifruit, you can see the edible black seeds which add to the soluble fibre content while the structural part of the fruit together with the fuzzy skin provide the insoluble fibre.

One NutriKiwi (green kiwifruit) provides 4.5 grams of fibre.

How much fibre do we need each day?

While there is no exact recommended dietary intake for fibre, an adequate intake for a woman is 25g /day and for a man it’s 30g/day. For young children up to 8 years it’s between 14-18g /day and for ‘tweens’ and adolescents it ranges from 24 to 28g/day for boys and from 20 to 22g/day for girls.

It’s always a good idea to meet your fibre needs by including a variety of fibre sources from wholegrains, legumes, nuts , seeds, vegetables and of course fruit .

A serve of NutriKiwi (2 Kiwifruit) will provide more than 30% of your daily fibre target


What do we need it for?

Dietary fibre is very important for a healthy digestive system – keeping everything functioning the way it should.

Soluble fibre including pectins is the sticky , gum like fibre found mainly in plant cells which helps to lower cholesterol absorption and maintain blood sugar levels as well as helping with constipation.

Insoluble fibre which includes cellulose and lignins makes up the structural component of the plant adds bulkiness to the stool thereby helping to maintain normal bowel function.

Good source of Folate/folic acid

Fabulous folate- the B Vitamin that is essential for mums to be, babies, our hearts, blood and normal cell growth and development.

How much folate do we need each day?

For males and females the recommended dietary intake (RDI) is the same at 400 micrograms /day from the age of 14 upwards with an extra 200 micrograms during pregnancy. Children aged 9-13 both boys and girls need 300 micrograms per day and younger children less again.

The best approach to meet your folate needs is to eat a varied diet with a wide range of green leafy vegetables and fresh fruit like Kiwifruit. Certain everyday foods like bread and cereals are fortified with folate.

One serve of NutriKiwi (2 kiwifruit) will give you just over 25% of your daily folate needs

Just remember that folate is destroyed upon cooking (between 50-80% is lost). Since Kiwifruit are commonly eaten raw they are a good folate find.


What do we need it for?

Folate is involved in more than one hundred different processes within the body. It is essential for the formation of new cells and tissues and the proper growth, development and functioning of the brain, blood and immune systems. When folate levels are low, there can be an increase in chromosome damage and abnormal gene expression. So really important to eat foods that provide folate like NutriKiwi.

Low Glycemic index (GI)

The Glycaemic index(GI) is a measure of the rate at which a food that contains a certain amount of carbohydrate affects our blood glucose (sugar) levels. High GI foods are rapidly digested and absorbed and cause a rapid rise in blood glucose levels whereas low GI foods are digested and absorbed more slowly and result in a more gradual rise in blood glucose levels and insulin levels.

Carbohydrate containing foods are categorised as either low GI <55, moderate GI 56-69 or high GI >70. It’s best to have more low GI foods in our diets especially for people needing to manage their blood glucose levels.

NutriKiwi has a low GI value ( GI=39)

NutriKiwi Nutrition Table

Per 100g
Per 150g
(1 Kiwifruit)
Energy kcals 57 85.5
Energy kj 239 358.5
Protein g 1.17 1.75
Carbohydrate g 14.7 22.05
Glucose g 4.13 6.19
Fructose g 4.68 7.02
Sucrose g <0.1 <0.15
Total Fats g 0.66 0.99
Saturated Fat g 0.087 0.130
Cholesterol mg 0 0
Dietary Fibre g 3 4.5
Water g 83.5 125.25
– Vitamins –
Total Vitamin A Equivalents mcg 90 135
Vit B1 / Thiamin mg <0.1 <0.015
Vit B2 / Riboflavin mg 0.05 0.07
Vit B3 / Niacin mg <0.01 <0.015
Vit B6 / Pyridoxine mg 0.07 0.10
Vit C mg 85.1 127.65
Vit E mg 0.86 1.29
Folate µg 38.2 57.3
– Minerals –
Sodium mg 2.3 3.45
Magnesium mg 14.4 21.6
Phosphorus mg 33.8 50.7
Potassium mg 300.6 450.9
Calcium mg 27 40.5
Copper mg 0.12 0.18
Iron mg 0.22 0.33
Zinc mg 0.1 0.15