How Much Vitamin C is in One Kiwi Fruit: A Comprehensive Guide

Vitamin C is one of the most essential nutrients for maintaining good health, and kiwi fruit is a fantastic source of this nutrient. To help you understand just how much vitamin C is contained in a single kiwi fruit, we'll provide a detailed look at its nutritional content.

Understanding Vitamin C in Kiwis

Approximately 71 milligrams (mg) of vitamin C can be found in a medium-sized kiwi fruit, which typically weighs around 75 grams (g). While this figure can vary slightly depending on the specific size and ripeness of the fruit, kiwi fruits are consistently recognized for their high vitamin C content. It's crucial to note that the amount of vitamin C in a kiwi can slightly differ based on these variables, but the general nutrition profile remains consistent.

Nutritional Breakdown

According to scientific data, a single kiwi weighing about 69 grams provides approximately 64 mg of vitamin C. This amount represents between 71% to 85% of the daily recommended intake (RDI) for adults. Here's a breakdown to clarify:

Male RDI for Vitamin C: Approximately 90 mg per day Female RDI for Vitamin C: Approximately 75 mg per day

For a 69-gram kiwi, the vitamin C content aligns with about 85% of the daily intake for a female and around 71% for a male, based on their respective RDIs. The nutritional value of a 76-gram kiwi is even more impressive, providing 117% of the daily vitamin C requirement for an average adult.

Additional Nutritional Benefits

While vitamin C is the primary star of the kiwi nutrition profile, it's worth noting that kiwi fruit also provides other essential nutrients, such as vitamin E or tocopherol. This combination of vitamins makes kiwis a multi-faceted superfood that supports overall health and well-being.

Conclusion

In summary, a medium-sized kiwi fruit (approximately 69-75 grams) contains a significant amount of vitamin C, ranging from 64 to 71 mg per fruit. This amount contributes substantially to your daily vitamin C intake, making kiwi a highly beneficial addition to your diet.

Additional Reading

If you're curious about the many other nutritional benefits kiwi fruit offers, check out the following resources:

Nutritional Facts on Kiwis Understanding Vitamin C: RDA and Benefits More on the Nutritional Benefits of Kiwis