Kiwi outperforms oranges in vitamin C

Vitamin C is often associated with oranges when temperatures drop. However, a winter fruit that is significantly richer in vitamin C could change your habits until spring. With the return of the first cold weather, many people turn to orange juice to replenish their vitamin C. However, at equal weight, another winter fruit performs significantly better: it provides more than 80 mg of vitamin C per 100 g, compared to slightly more than 50 mg for the orange, according to Santé Magazine and the Ciqual table from ANSES. This discrepancy challenges a well-established idea in our kitchens.

Kiwi is the hidden champion of vitamin C

This discreet champion is the kiwi. Santé Magazine reminds us: "Did you know? The kiwi contains more vitamin C (83.2 mg/100g) than an orange (53 mg/100g)." With this content, a medium-sized kiwi nearly meets the recommended daily intake of vitamin C for an adult, set at 110 mg per day. The Ciqual table from ANSES indicates around 81.9 mg/100 g for the kiwi, confirming its clear advantage. Another advantage: this fruit is in season during the cold months, from November to May.

Kiwi's skin protects its vitamin C

The kiwi's secret lies not only in its high content, but also in the way its skin protects the vitamin C. "This skin prevents the precious nutrient from oxidizing and being exposed to light," explains Florence Pujol, a dietitian in Paris. "Because vitamin C does not tolerate air or light and is destroyed upon contact with them." To best benefit from this richness, Florence Pujol advises eating it raw and cutting it at the last moment.

Kiwi offers more than just vitamin C

The kiwi remains light, with 49.7 kcal per 100 g, while also providing fiber, potassium, and a bit of vitamin E in its small black seeds. These fibers aid digestion and satiety, making it a practical dessert when monitoring your figure in winter.