Kiwi Nutrition Facts,
Health Benefits of Kiwi Fruit

Everything on kiwi nutrition, nutritional value of kiwi, health benefits of kiwi, calories in kiwi, kiwi nutrients, kiwi benefits

The kiwi fruit originates from China, originally called the Chinese gooseberry, the fruit then made its way to New Zealand, where it got the name, kiwi. It makes for a very good looking addition to any fruit salad.

The fruit is full of vitamin C, more even than an orange, and provides four times as much fiber as a grapefruit, helping to make you feel fuller, and therefore ideal as part of your weight loss diet. It is thought the fiber helps to lower our bad cholesterol and reduce the incidence of colon cancer. Fat is almost non-existent, they contain no cholesterol, and only 61 calories per 100g serving.

They also contain magnesium and potassium, believed to be key to lowering cholesterol and helping to maintain normal blood pressure.

The kiwi fruit is full of phytonutrients, helping to protect against arthritis, reducing the risk of some cancers and cardiovascular diseases. Given the high quantity of vitamin C, they are also believed to help boost our immune systems.

When purchasing, kiwis should be firm and give slightly when pressed. They should last for a week when refrigerated. Kiwis are great juiced; consider mixing with orange or grape juice. 

Compare kiwi nutrition facts to the other fruits.

Kiwi Nutrition Facts, Health Benefits of Kiwi

Nutritional Value of Kiwi

Green and Golden Kiwi Nutrition Facts
Kiwi Nutrition per 100 g (3.5 oz)
Refuse: 24% (Skin)
Scientific Name: Actinidia deliciosa
Common Name: Chinese gooseberry
NutrientsKiwifruit, green, rawKiwifruit, gold, raw
Water83.07 g83.22 g
Energy255 kJ (61 kcal)251 kJ (60 kcal)
Protein1.14 g1.23 g
Carbohydrates14.66 g14.23 g
Total Fat:0.52 g0.56 g
Fiber3 g2 g
Cholesterol0 mg0 mg
Calcium, Ca3.4 mg (3.4 %)20 mg (2%)
Iron, Fe0.34 mg (2 %)0.29 mg (2%)
Magnesium, Mg17 mg (4 %)14 mg (4%)
Phosphorus, P34 mg (3.4 %)29 mg (3%)
Potassium, K312 mg (7 %)316 mg (9%)
Sodium, Na3 mg (0.1 %)3 mg (0%)
Zinc, Zn0.14 mg (1 %)0.10 mg (1%)
Copper, Cu0.130 mg (7 %)0.147 mg (10%)
Manganese, Mn0.098 mg (5 %)0.058 mg (3%)
Selenium, Se0.2 mcg (0.3 %)3.1 mcg (4%)
Vitamin C92.7 mg (154 %)105.4 mg (176%)
Thiamine (Vit. B1)0.027 mg (2 %)0.024 mg (2%)
Riboflavin (Vit. B2)0.025 mg (1.5 %)0.046 mg (3%)
Niacin (Vit. B3)0.341 mg (1.7 %)0.28 mg (1%)
Pantothenic acid (B5)0.183 mg (2 %)0.5 mg (5%)
Vitamin B60.063 mg (3 %)0.057 mg (3%)
Folate (Vit. B9)25 mcg (6 %)34 mcg (9%)
Vitamin B122.80 mcg (47 %)-
Vitamin A87 IU (2 %)72 IU (1%)
Vitamin E1.46 mg (7 %)1.49 mg (7%)
Vitamin K40.3 mcg (50 %)5.5 mcg (7%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

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