Saturday, January 23

Fruit facts: Kiwi fruit nutrition facts

Kiwi fruit nutrition facts > Kiwi plant facts > Health benefits
Kiwi (Actinidia deliciosa) is commonly called as Chinese gooseberry.
This berry plant is a native of North East Asia and China. Many hybrids have been evolved by hybridising kiwi with wild plants of the genus Actinidia.
Fresh raw kiwi is rich in vitamin C providing more than the recommended dietary requirement in 100g. The high vitamin C and vitamin E content enhances its use as an antioxidant. It is useful in the prevention of oxidative damages to the cells of the body and protects the health of skin.
Kiwi also is rich in vitamin b6, vitamin E and vitamin K.
Kiwi is high in potassium and low in sodium. It contains high levels of dietary fibre.
Kiwi is also rich in actinidin and helps in digestion. To reap the benefits of vitamins and fibre it is advisable to eat it with skin.
Kiwi is a natural blood thinner. Eating two or three kiwi daily for a month considerably thins the blood. This lowers the risk of blood clots and lowers the fats in the blood.
(Nearly 24% weight is refuse in the form of skin. Nutrition facts and values are given for edible part.)
Kiwi fruit (enlarge)
Image: Luc Viatour

Fruit facts: kiwi nutrition

Nutrients
facts
UnitsValue
per
100g
One
cup
chunks
180g
One medium
fruit 56g
Water g 83.07 149.53 57.32
Energy kcal 61 110 42
Protein g 1.14 2.05 0.79
Total lipid g 0.52 0.94 0.36
Ash g 0.61 1.10 0.42
Carbohydrate g 14.66 26.39 10.12
Dietary fibre g 3.0 5.4 2.1

Fruit facts: Kiwi carbohydrate nutrition

Carbohydrates
nutrition
UnitsValue
per
100g
One
cup
chunks
180g
One
medium
fruit
56g
Sugars g 8.99 16.18 6.20
Sucrose g 0.15 0.27 0.10
Glucose (dextrose) g 4.11 7.40 2.84
Fructose g 4.35 7.83 3.00
Maltose g 0.19 0.34 0.13
Galactose g 0.17 0.31 0.12

Fruit facts: Kiwi minerals nutrition

Minerals
nutrition facts
UnitsValue
per 100g
One
cup
chunks
180g
One
medium
fruit
56g
Calcium mg 34 61 23
Iron mg 0.31 0.56 0.21
Magnesium mg 17 31 12
Phosphorus mg 34 61 23
Potassium mg 312 562 215
Sodium mg 3 5 2
Zinc mg 0.14 0.25 0.10
Copper mg 0.130 0.234 0.090
Manganese mg 0.098 0.176 0.068
Selenium mcg 0.2 0.4 0.1

Fruit facts: Kiwi vitamin nutrition

Vitamin
nutrition facts
UnitsValue
per
100g
One
cup
chunks
180g
One
medium
fruit
56g
Vitamin C mg 92.7 166.9 64.0
Thiamin mg 0.027 0.049 0.019
Riboflavin mg 0.025 0.045 0.017
Niacin mg 0.341 0.614 0.235
Pantothenic acid mg 0.183 0.329 0.126
Vitamin B-6 mg 0.063 0.113 0.043
Folate mcg 25 45 17
Choline mg 7.8 14.0 5.4
Betaine mg 0.5 0.9 0.3
Vitamin A mcg 4 7 3
Vitamin A IU 87 157 60
Lutein + zeaxanthin mcg 122 220 84
Vitamin E (alpha-tocopherol) mg 1.46 2.63 1.01
Vitamin K (phylloquinone) mcg 40.3 72.5 27.8

Fruit facts: Kiwi lipids nutrition

Lipids nutrition facts
UnitsValue
per 100g
One
cup
chunks
180g
One
medium
fruit
56g
Saturated fatty acids g 0.029 0.052 0.020
Monounsaturated fatty acid g 0.047 0.085 0.032
polyunsaturate fattyacids g 0.287 0.517 0.198

Fruit facts: Kiwi amino acid nutrition

Amino acid nutrition

UnitsValue per
100g
One
cup
chunks
180g
One
medium
fruit
56g
Tryptophan g 0.015 0.027 0.010
Serine g 0.053 0.095 0.037
Threonine g 0.047 0.085 0.032
Proline g 0.044 0.079 0.030
Isoleucine g 0.051 0.092 0.035
Glycine g 0.060 0.108 0.041
Leucine g 0.066 0.119 0.046
Glutamic acid g 0.184 0.331 0.127
Lysine g 0.061 0.110 0.042
Aspartic acid g 0.126 0.227 0.087
Methionine g 0.024 0.043 0.017
Alanine g 0.053 0.095 0.037
Cystine g 0.031 0.056 0.021
Phenylalanine g 0.044 0.079 0.030
Histidine g 0.027 0.049 0.019
Tyrosine g 0.034 0.061 0.023
Arginine g 0.081 0.146 0.056
Valine g 0.057 0.103 0.039


Source: USDA National Nutrient Database

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