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Home Foods Nutrition

Kiwi Fruit Nutrition Facts

by The Editors
January 27, 2022
in Nutrition
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Kiwi Fruit
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Kiwi (Chinese gooseberry) is a small fruit that grows on a woody vine species in the genus Actinidia. Tastes sweet and tangy, this tiny oval-shaped kiwi has a thin light brown skin and a bright green flesh with series of tiny edible black seeds. Kiwi is originated in eastern China but more popularly cultivated in New Zealand in the 20th century. 

Kiwis are high in vitamin C, fiber, and antioxidants, which provide several health benefits to the body. In addition, its low-calorie count makes it a healthy choice for consuming as a snack or sides or a unique dessert.

The Golden Kiwi Fruit

Golden Kiwi Fruit has higher vitamins C and folate than Green Kiwi Fruit. At the same time, Green Kiwi Fruit has more dietary fiber and low sugar compared to Golden Kiwi Fruit. So Taste-wise, both are the same and nutritious and healthy.

About Kiwi Trees

Kiwi trees originally have their roots in southwestern China; It is also known as Chinese gooseberry. Until the 19th century, Kiwi was not exported to other countries, But in the 20th century, the Chinese started exporting Kiwi seeds to Europe, the US, and Newzealand. As a result, today, Kiwi fruits are available worldwide.

Types of Kiwi Fruits

Kiwi fruits are of two types, namely, hardy Kiwi and Kiwi berry. The difference between the two types of Kiwi’s is the Sizes and Colors. Hardy kiwi is a fuzzy brown fruit, and Kiwi berry’s are grapes shaped with green fruits.

Nutrition in Kiwi Fruits

According to the USDA data, the nutritional value of raw green kiwifruit (100g) are as follows.

NutrientValue
Calories61
Carbohydrates14.66 g
Water83 g
Sugars8.99 g
Fiber3 g
Protein1.14 g
Fat0.52 g

Vitamins

According to the USDA data, vitamins and their quantity in raw green kiwifruit (100g) are as follows.

VitaminsQuantity
Thiamine (B1)0.027 mg
Riboflavin (B2)0.025 mg
Niacin (B3)0.341 mg
Pantothenic acid (B5)0.183 mg
Vitamin B60.063 mg
Folate (B9)25 μg
Choline7.8 mg
Vitamin C92.7 mg
Vitamin E1.46 mg
Vitamin K40.3 μg

Minerals

According to the USDA data, minerals and their quantity in raw green kiwifruit (100g) are as follows.

MineralsQuantity
Calcium34 mg
Copper0.13 mg
Iron0.31 mg
Magnesium17 mg
Manganese0.098 mg
Phosphorus34 mg
Potassium312 mg
Selenium0.2 μg
Sodium3 mg
Zinc0.14 mg

Health benefits

  1. Improves bone health
  2. Prevents cancer
  3. Can help treat asthma
  4. Aids digestion
  5. Boosts the immune system
  6. Help manage heart health and blood pressure

FAQ

Which vitamin in kiwi contributes to bone health?

Kiwi contains vitamin K and minerals such as calcium and phosphorus, and these nutrients play an important role in bone health.

Is eating kiwi improves digestive health?

Kiwi is an excellent source of dietary fibers, which helps for regular and healthy digestion. It also contains an enzyme called actinidin that enhances protein digestion in the stomach.

Tags: Kiwi fruitkiwi fruit nutrition
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