Food Facts · Your food guide
Kiwis
A comparison of green and gold kiwis, plus nutrient notes and portion examples.
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Part 1: Nutritional Spotlight
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Green • Gold
Green kiwis
Typically more fibre than gold. Tangy taste, fuzzy skin.
Gold kiwis
Typically more vitamin C than green. Sweeter taste, smoother skin.
Vitamin C
Both are rich in vitamin C. Supports normal immune function.
Potassium + folate
Both provide these nutrients. A useful addition to a varied diet.
Skin on?
The skin is edible and adds fibre. Wash well — or peel if you prefer.
Nutrition varies by variety.
Part 2: Benefits & Portions
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Green • Gold
Example serving
2 green kiwis: ~100 kcal, ~4 g fibre. Approx. 185 g edible flesh. Values vary with size.
Serving idea: Greek yoghurt, kiwi & granola. Nutrition figures are for the kiwis only.
Gut health
In trials, two green kiwis daily improved bowel regularity in adults with constipation.
Antioxidant support
Vitamin C helps protect cells from oxidative damage.
Collagen + iron
Vitamin C helps form collagen and improves iron absorption from plant foods.
One of your 5 a day
Two kiwis count as one fruit portion. Enjoy alone or with plain Greek yoghurt.