Kiwifruit (Green, Raw) – Nutritional Information
Kiwifruit, also known as green kiwi, is a delicious and nutritious fruit packed with essential vitamins, minerals, and fiber. This vibrant, tangy fruit is not only a flavorful addition to any meal or snack but also offers a wide range of health benefits. Below is the detailed nutritional breakdown for fresh, raw kiwifruit:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 61 kcal |
| Protein | 1.14 g |
| Total Fat | 0.52 g |
| Saturated Fat | 0.029 g |
| Carbohydrates | 14.66 g |
| Fiber | 3.0 g |
| Sugars | 8.99 g |
| Calcium | 34 mg |
| Iron | 0.31 mg |
| Magnesium | 17 mg |
| Phosphorus | 34 mg |
| Potassium | 312 mg |
| Sodium | 3 mg |
| Zinc | 0.14 mg |
| Copper | 0.13 µg |
| Manganese | 0.098 mg |
| Selenium | 0.2 µg |
| Vitamin C | 92.7 mg |
| Thiamin (B1) | 0.027 mg |
| Riboflavin (B2) | 0.025 mg |
| Niacin (B3) | 0.341 mg |
| Vitamin B6 | 0.063 mg |
| Folate (B9) | 25 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 4 µg |
| Vitamin E | 1.46 mg |
| Vitamin D2 | 0.0 µg |
Health Benefits of Kiwifruit
Kiwifruit is widely celebrated for its exceptional vitamin C content, providing more than 90 mg per 100g, which is higher than most citrus fruits. This makes it an excellent choice for supporting immune health. Additionally, kiwifruit is an excellent source of dietary fiber, which aids in digestion and helps to maintain a healthy gut.
The fruit also offers essential minerals such as potassium, which helps in regulating blood pressure, and magnesium, which plays a vital role in muscle function and overall cellular processes. The relatively low sodium content makes it a heart-healthy option, further supporting cardiovascular health.
Kiwifruit is rich in antioxidants, particularly vitamin C and E, both of which help to fight oxidative stress and protect cells from damage caused by free radicals. Its high fiber content, combined with its moderate sugar levels, makes it an ideal choice for individuals looking to manage blood sugar levels.
Allergen Information
Kiwifruit is generally safe for most people to consume. However, individuals who have sensitivities to latex may experience a reaction, as kiwifruit contains certain proteins that are cross-reactive with latex. Additionally, some people may experience mild oral irritation or itching, a condition known as “kiwi mouth,” which is caused by the fruit’s enzymes. If you are unsure whether kiwifruit may cause an adverse reaction, it’s always best to consult with a healthcare provider.
Dietary Preferences
- Vegan: Kiwifruit is entirely plant-based and suitable for vegan diets.
- Gluten-Free: This fruit is naturally gluten-free, making it an excellent option for those with gluten sensitivities or celiac disease.
- Low-Calorie: At just 61 kcal per 100g, kiwifruit is a low-calorie fruit, ideal for those following a weight management plan.
- Rich in Fiber: With 3g of fiber per 100g, kiwifruit supports digestive health and promotes a feeling of fullness, making it a great addition to any meal or snack.
Tips for Enjoying Kiwifruit
- Snack on Its Own: Kiwifruit is a refreshing and naturally sweet snack on its own. Simply peel and slice to enjoy its tangy flavor.
- Add to Smoothies: Blend kiwifruit into your favorite smoothie for a burst of flavor and extra vitamins.
- Toss in Salads: Add kiwifruit to fruit salads or green salads to balance savory flavors with its sweet and tart notes.
- Pair with Yogurt: Top your yogurt with sliced kiwifruit for a healthy breakfast or dessert option.
- Baked Goods: Incorporate kiwifruit into baked goods such as muffins, tarts, or cakes to add a unique twist to traditional recipes.
Conclusion
Kiwifruit is more than just a delicious fruit; it’s a nutritional powerhouse that can support your health in various ways. Packed with vitamins, minerals, and fiber, it’s an excellent addition to any diet, whether you’re looking to boost immunity, improve digestion, or add some excitement to your meals. With its versatility in both sweet and savory dishes, kiwifruit offers endless possibilities for enjoying its tangy, vibrant flavor.
