Kiwifruit Nutrition Facts

Kiwifruit or kiwi is the national fruit of China. This exotic fruit, also known as Chinese gooseberry, has a dull brown-green skin and bright green or yellow flesh with small black seeds that are edible. The fruit has a unique flavor and texture.

It is a low calorie fruit with a low glycemic index. Plus, this fruit is rich in vitamin A, vitamin C, vitamin, vitamin K, beta carotene, folate, etc.

It has almost the same amount of potassium as a banana and nearly twice the amount of vitamin C than in an orange.

Kiwi fruitIt contains fat-soluble carotenoids such as lutein and zeaxanthin that aid in vitamin absorption. In addition, kiwifruit is a good source of flavonoids and dietary fiber. Furthermore, the tiny black seeds contain omega-3 fatty acids.

Even the skin of this fruit is edible. In fact, it contains high levels of antioxidants and insoluble fiber. Thus, it improves the body’s metabolic functions and aids in digestion.

Moreover, it has anti-allergenic, anti-cancer, and anti-inflammatory properties. In addition, it fights off Staphylococcus and E-coli bacteria that cause food poisoning.

Kiwi Nutritional Value (Kiwifruit green, raw)

Value per 100 g Value in a cup (180 g) % Daily Value (for 100 g) % Daily Value (for 180 g)
Energy

61 kcal

110 kcal

3.05%

5.50%

Carbohydrate

14.66 g

26.39 g

4.89%

8.80%

Protein

1.14 g

2.05 g

2.28%

4.10%

Total Fat

0.52 g

0.94 g

0.8%

1.45%

Saturated Fats

0.029 g

0.052 g

0.145%

0.26%

Monounsaturated Fats

0.047 g

0.085 g

0.19%

0.34%

Polyunsaturated Fats

0.287 g

0.517 g

1.20%

2.15%

Cholesterol

0 mg

0 mg

0.00%

0.00%

Dietary Fiber

3 g

5.4 g

12.00%

21.60%

Total Sugar

8.99 g

16.18 g

Starch

0 g

0 g

Water

83.07 g

149.53 g

Ash

0.61 g

1.1 g

Vitamins

Vitamin A IU

87 IU

157 IU

1.74%

3.14%

Retinol

0 µg

0 µg

Beta Carotene

52 µg

94 µg

Vitamin B1- thiamin

0.027 mg

0.049 mg

1.80%

3.26%

Vitamin B2- riboflavin

0.025 mg

0.045 mg

1.47%

2.65%

Vitamin B3- niacin

0.341 mg

0.614 mg

1.71%

3.07%

Vitamin B6

0.063 mg

0.113 mg

3.15%

5.65%

Vitamin B12

0 mg

0 mg

0.00%

0.00%

Vitamin C

92.7 mg

166.9 mg

154.5%

278.16%

Vitamin D

0 IU

0 IU

0.00%

0.00%

Vitamin E

1.46 mg

2.63 mg

7.30%

13.15%

Folic acid

0 µg

0 µg

0.00%

0.00%

Folate

25 µg

45 µg

6.25%

11.25%

Pantothenic acid

0.183 mg

0.329 mg

1.83%

3.29%

Choline

7.8 mg

14 mg

Vitamin K

40.3 µg

72.5 µg

50.38%

90.63%

Minerals

Calcium

34 mg

61 mg

3.40%

6.10%

Copper

0.13 mg

0.234 mg

6.50%

11.70%

Iron

0.31 mg

0.56 mg

1.72%

3.11%

Magnesium

17 mg

31 mg

4.25%

7.75%

Manganese

0.098 mg

0.176 mg

4.90%

8.80%

Phosphorus

34 mg

61 mg

3.40%

6.10%

Potassium

312 mg

562 mg

Selenium

0.2 µg

0.4 µg

0.29%

0.57%

Sodium

3 mg

5 mg

Zinc

0.14 mg

0.25 mg

0.93%

1.66%

Source: USDA Nutrient Database. Daily Values based on a 2000 Calorie diet

Kiwi Health Benefits

Eating kiwifruits can boost your immune system, lower bad cholesterol, regulate high blood pressure, and improve your cardiovascular health.

In addition, it promotes respiratory health and improves the nerve function. In fact, it is good for children dealing with wheezing and respiratory symptoms caused by asthma.

Furthermore, it is beneficial for individuals suffering from diabetes because it has a low glycemic index. Moreover, it contains inositol that enhances insulin sensitivity in the body. Inositol is useful in the treatment of depression, too.

Being rich in fiber, the fruit has mild laxative effects, too. Besides, studies have shown that regular consumption of two to three kiwifruits in a day can decrease the chances of blood clots because it works as a natural blood thinner.

It helps lower the platelet aggregation rates, thereby reducing the risk of heart attack and stroke. In addition, it can reduce the probability of developing age-related macular degeneration.

Plus, it contains an amino acid called arginine that works as a vasodilator and hence, treats impotence in men.

As the fruit is rich in vitamin C, it fights against damage caused by free radicals. Thus, it helps delay the signs of aging.

Moreover, it reduces the severity of symptoms caused by degenerative conditions like osteoarthritis and rheumatoid arthritis.

Additional Information and Tips

Though the hairy skin of this fruit is edible, some people find it annoying and hence avoid eating the fruit with the skin, or at least remove the hairy layer.

In fact, it is usually advised to remove the hairy layer of the skin before consuming it because it may contain inedible debris like sand and dust.

In case you want to remove the skin altogether, you may simply peel it off. Alternatively, you can dip the fruit in boiling water for about a minute to remove the skin easily.

When selecting the fruit, make sure you pick medium soft kiwi fruits. Golden kiwifruits with a beak shape at the stem attachment are usually sweeter in taste and have a more aromatic flavor. Plus, their skin is less hairy. On the downside, this variety has a short storage life.

Generally, kiwifruits can be stored in the refrigerator for about a week or two. While storing, keep it away from other fruits as it tends to overripe soon (even in the refrigerator) in the presence of ethylene gas emitted by other fruits.

If you have somewhat unripe kiwifruits, you may place them in a paper bag along with an apple, banana, or pear for about four to six days to help them ripen.

Kiwifruit contains a protein-dissolving enzyme called actinidain. It is useful as a meat tenderizer and tends to digest milk proteins soon. Thus, raw kiwi should not be used in desserts containing milk or dairy products.

In case you want to include the fruit in gelatin desserts, make sure you cook the fruit for a few minutes before adding it as raw kiwi tends to dissolve the collagen proteins in gelatin.

Side Effects

Individuals dealing with kidney or gallbladder problems should avoid having kiwifruits because they contain oxalates that tend to crystallize and deposit in the kidney, and eventually harden into stones.

Besides, the fruit contains certain compounds that may cause allergic reactions in people suffering from latex allergy.

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