Kiwi

food source · 1

• →Vitamin C

  A medium green kiwi has about 70–92 mg of vitamin C, while the same weight of orange has only about 40 mg, so one kiwi usually comes close to an adult's need for the day.

  GUIDE · moderateGUIDE · high
  Mechanism · 2

  Mechanism · Eating it raw keeps the vitamin C

  Vitamin C dissolves in water and is damaged by heat. Kiwi is almost always eaten raw, with no cooking step, so you get nearly all of the vitamin C in the fruit. One kiwi comes close to a day's need; there is no reason to pile it on in superfood portions.

  Numbers · Green kiwi and gold kiwi

  Depending on its size, one green kiwi has about 70–92 mg of vitamin C; a medium one weighs about 75 g, and the same weight of orange has only about 40 mg. Gold kiwi is higher still, at about 105 mg per 100 g, and one usually covers a day.

  GUIDE · moderateGUIDE · high