Eat yellow kiwifruit (SunGold) whole, including their smooth, fuzz-free skin, to easily increase your fiber intake and stock up on vitamin C.

noli's read

The idea of eating kiwifruit skin to maximize health benefits is scientifically sound. According to a literature review published in PMC ('The nutritional and health attributes of kiwifruit', type: review article), eating the skin of a kiwifruit increases its fiber content by approximately 50%, while providing a significant boost in vitamin E and antioxidants. Nutritional analyses from the Cleveland Clinic (type: expert opinion / analytical data) also confirm that the yellow variety (SunGold) has smooth, fuzz-free skin, which greatly facilitates consuming the whole fruit. Regarding vitamin C, research validates that a single fruit easily covers 100% of daily requirements, providing about 161 mg of vitamin C per 100 g. However, the claim that a single yellow kiwifruit with its skin offers 5 grams of fiber is slightly optimistic. Nutritional composition data shows that one whole fruit provides closer to 3 grams of fiber, with the 5-gram value corresponding more to a standard serving of two kiwifruits.

the sources

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