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Kiwi Nutrition
the nutritional value of kiwis and full kiwi nutrition information...
Kiwi fruits are high in vitamins C and K and contain other health giving nutrients which are beneficial to the body.
Kiwis are an excellent source of vitamin C - one kiwi fruit contains more vitamin C than an averaged sized orange - which is beneficial to human health as it helps protect against free radical damage to cells and tissues, which could then lead to cancer. Vitamin C also aids in iron absorption.
Kiwis are also a good source of vitamin K which allows the blood to clot normally and plays a part in bone health. Vitamin K can also help protect us from liver and prostate cancer.
A fairly good source of fibre, kiwi fruit can help bowel regularity and can help prevent bowel cancer. Fibre also helps maintain blood sugar levels and helps to maintain normal
cholesterol
levels.
Kiwis are also a good source of dietary copper which helps the body to utislise iron, helps tissue damage caused by free radicals, helps the body to produce melanin and helps to keep the thyroid gland functioning normally.
Kiwis are a good source of magnesium which helps to build and strengthen bones, relaxes the muscles and nerves and keeps the blood circulating smoothly.
Kiwis are also a good source of potassium which helps the nerves and muscles to function properly, maintains the bodies' acid balance and helps to lower the risk of high blood pressure.
One kiwi contains around 42 calories.
THE FULL NUTRITIONAL VALUE OF KIWIS:
Kiwifruit, green, rawRefuse: 24% (Skin)
Scientific Name: Actinidia deliciosa
Common Name: Chinese gooseberry
NDB No: 09148 (Nutrient values and weights are for edible portion)
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Nutrient
|
Units
|
1.00 X 1 fruit (2" dia)
-------
69g
| | Proximates
|
|
Water
|
g
|
57.32
|
|
Energy
|
kcal
|
42
|
|
Energy
|
kJ
|
176
|
|
Protein
|
g
|
0.79
|
|
Total lipid (fat)
|
g
|
0.36
|
|
Ash
|
g
|
0.42
|
|
Carbohydrate, by difference
|
g
|
10.12
|
|
Fiber, total dietary
|
g
|
2.1
|
|
Sugars, total
|
g
|
6.20
|
|
Sucrose
|
g
|
0.10
|
|
Glucose (dextrose)
|
g
|
2.84
|
|
Fructose
|
g
|
3.00
|
|
Lactose
|
g
|
0.00
|
|
Maltose
|
g
|
0.13
|
|
Galactose
|
g
|
0.12
|
|
Starch
|
g
|
0.00
| | Minerals
|
|
Calcium, Ca
|
mg
|
23
|
|
Iron, Fe
|
mg
|
0.21
|
|
Magnesium, Mg
|
mg
|
12
|
|
Phosphorus, P
|
mg
|
23
|
|
Potassium, K
|
mg
|
215
|
|
Sodium, Na
|
mg
|
2
|
|
Zinc, Zn
|
mg
|
0.10
|
|
Copper, Cu
|
mg
|
0.090
|
|
Manganese, Mn
|
mg
|
0.068
|
|
Selenium, Se
|
mcg
|
0.1
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
64.0
|
|
Thiamin
|
mg
|
0.019
|
|
Riboflavin
|
mg
|
0.017
|
|
Niacin
|
mg
|
0.235
|
|
Pantothenic acid
|
mg
|
0.126
|
|
Vitamin B-6
|
mg
|
0.043
|
|
Folate, total
|
mcg
|
17
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
17
|
|
Folate, DFE
|
mcg_DFE
|
17
|
|
Choline, total
|
mg
|
5.4
|
|
Betaine
|
mg
|
0.3
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
3
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
36
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
60
|
|
Lycopene
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
84
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
1.01
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Tocopherol, beta
|
mg
|
0.00
|
|
Tocopherol, gamma
|
mg
|
0.02
|
|
Tocopherol, delta
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
27.8
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.020
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.012
|
|
18:0
|
g
|
0.008
|
|
Fatty acids, total monounsaturated
|
g
|
0.032
|
|
16:1 undifferentiated
|
g
|
0.000
|
|
18:1 undifferentiated
|
g
|
0.032
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.198
|
|
18:2 undifferentiated
|
g
|
0.170
|
|
18:3 undifferentiated
|
g
|
0.029
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Tryptophan
|
g
|
0.010
|
|
Threonine
|
g
|
0.032
|
|
Isoleucine
|
g
|
0.035
|
|
Leucine
|
g
|
0.046
|
|
Lysine
|
g
|
0.042
|
|
Methionine
|
g
|
0.017
|
|
Cystine
|
g
|
0.021
|
|
Phenylalanine
|
g
|
0.030
|
|
Tyrosine
|
g
|
0.023
|
|
Valine
|
g
|
0.039
|
|
Arginine
|
g
|
0.056
|
|
Histidine
|
g
|
0.019
|
|
Alanine
|
g
|
0.037
|
|
Aspartic acid
|
g
|
0.087
|
|
Glutamic acid
|
g
|
0.127
|
|
Glycine
|
g
|
0.041
|
|
Proline
|
g
|
0.030
|
|
Serine
|
g
|
0.037
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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