Know what’s on your plate
Zespri SunGold kiwifruit
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 63 kcal —
- Protein 1 g 2%
- Carbohydrate 14 g 5%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.4 g 5%
- Sugars 12 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 161 mg 179%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 9%
- Vitamin K 6.1 µg 5%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0.07 mg 6%
- Niacin (B3) 0.23 mg 1%
- Pantothenic acid (B5) 0.12 mg 2%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 31 µg 8%
- Vitamin B12 0.08 µg 3%
- Choline 1.9 mg 0%
Minerals
- Calcium 17 mg 1%
- Iron 0.21 mg 1%
- Magnesium 12 mg 3%
- Phosphorus 25 mg 2%
- Potassium 315 mg 7%
- Zinc 0.08 mg 1%
- Copper 0.15 mg 17%
- Manganese 0.05 mg 2%
- Selenium 0.4 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 63 | 1 g | 14 g | 0.3 g |
| 1 × fruit | 81 g | 51 | 0.8 g | 12 g | 0.2 g |
| 2 × fruit | 162 g | 102 | 1.7 g | 23 g | 0.5 g |
| ½ × fruit | 40.5 g | 26 | 0.4 g | 5.8 g | 0.1 g |
| 3 × fruit | 243 g | 153 | 2.5 g | 35 g | 0.7 g |
| 4 × fruit | 324 g | 204 | 3.3 g | 47 g | 0.9 g |
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Questions about Zespri SunGold kiwifruit
How do you know when a SunGold kiwifruit is ripe?
Press it gently with your thumb: it is ready when it gives slightly, like a ripe peach, but is not mushy. If it is firm, leave it at room temperature for a few days.
Can you eat the skin of a SunGold kiwifruit?
Yes. The smooth, thin skin is edible; rinse and rub it clean, then bite into the fruit or slice it whole. If you prefer a softer texture, peel it with a small knife or vegetable peeler.
How should you store SunGold kiwifruit?
Keep ripe fruit in the fridge, where it will stay in good condition for longer. To ripen firm fruit faster, leave it in a paper bag with a banana or apple at room temperature, and check it daily.
Can you freeze SunGold kiwifruit?
Yes. Peel and slice ripe fruit, freeze the pieces in a single layer on a tray, then transfer them to a sealed container. Use them straight from the freezer in smoothies, or thaw them for a softer texture.
What goes well with SunGold kiwifruit?
Its sweet, tangy flavour works with yoghurt, porridge, berries and citrus, and it makes a bright topping for pavlova or fruit salad. Add it just before serving to keep other fresh fruit from turning soft.
Can you use SunGold kiwifruit in cooking?
It is best added fresh to dishes, as heating softens its texture and dulls its fresh flavour. For a quick dessert, halve a ripe fruit and scoop out the flesh, or slice it over a cooled tart just before serving.
What is the difference between SunGold and green kiwifruit?
SunGold has smooth, bronze skin and yellow flesh, with a sweeter, less tart flavour than green kiwifruit. Green kiwifruit has more fibre per 100 g—3 g compared with 1.4 g in SunGold.
Is SunGold kiwifruit a good source of vitamin C?
Yes. A typical fruit weighing 81 g provides 131 mg of vitamin C, and the fruit is also a source of copper.
Source: USDA FoodData Central 168211 · per 100 g · carbohydrate per EU label, fibre excluded
