Eat the smooth skin of the yellow kiwi (SunGold) directly to obtain more than 100% of your vitamin C requirements and benefit from 5 grams of fiber easily, without the unpleasant fuzz of the green kiwi.

noli's read

Steph Grasso enthusiastically encourages us to bite into the smooth skin of the yellow kiwi (SunGold), a practical tip for boosting our fiber and vitamin intake. Regarding vitamin C, the promise is scientifically indisputable: analyses from the USDA nutritional database (type of evidence: laboratory analyses) and a characterization study published in the journal *Food Chemistry* confirm that a single yellow kiwi contains approximately 130 to 160 mg of this vitamin, easily covering our vitality requirements. As for fiber, the recommendation to consume the skin is excellent because, according to an opinion from the Cleveland Clinic (type of evidence: health institution opinion), eating the skin increases fiber intake by 50%. However, claiming that a single yellow kiwi with its skin provides 5 grams of fiber is a bit optimistic. In reality, according to technical data sheets from the producer Zespri (type of evidence: product analyses), a single whole SunGold kiwi with its skin provides closer to 1.5 to 2 grams of fiber; one would need to consume two to approach the creator's estimate.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019