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	Units	Value 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	Units	Value 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	Units	Value 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	Units	Value 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	Units	Value 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	Units	Value 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