Edible parts
Fruit flesh (as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 264 kJ / 63 kcal | 3% |
| Protein | 1.02 g | 2% |
| Carbohydrate | 15.8 g | 6% |
| Natural sugars | 12.3 g | 14% |
| Fat | 0.28 g | <1% |
| Saturated fat | 0.07 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 1.4 g |
| Monounsaturated fat | 0.02 g |
| Polyunsaturated fat | 0.11 g |
| Omega-3 (ALA) | 0.04 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 1 µg RAE | <1% |
| Vitamin C | 161 mg | 201% |
| Vitamin E | 1.4 mg | 12% |
| Vitamin K | 6.1 µg | 8% |
| Folate | 31 µg | 16% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 0.23 mg | 1% |
| Pantothenic acid (B5) | 0.12 mg | 2% |
| Vitamin B6 | 0.08 mg | 6% |
| Vitamin B12 | 0.08 µg | 3% |
| Choline | 1.9 mg | — |
| Calcium | 17 mg | 2% |
| Iron | 0.21 mg | 2% |
| Magnesium | 12 mg | 3% |
| Potassium | 315 mg | 16% |
| Zinc | 0.08 mg | 1% |
| Copper | 0.15 mg | 15% |
| Manganese | 0.05 mg | 2% |
| Phosphorus | 25 mg | 4% |
| Selenium | 0.4 µg | 1% |
| Sodium | 3 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Kiwifruit, ZESPRI SunGold, raw (USDA FDC SR Legacy 168211). Nutrients the row does not report are left blank.
Prep notes
More vitamin C than green kiwi, far less vitamin K. Sweeter, smooth skin on some cultivars.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Gold kiwifruit (Actinidia chinensis) is listed in Thrive’s plant atlas under fruit. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Fruit flesh (as sold).