...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, raw
Refuse: 24% (Skin) Scientific Name: Actinidia deliciosa Common Name: Chinese gooseberry NDB No: 09148 (Nutrient values and weights are for edible portion)
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)
Kiwi fruits are high in vitamins C and K and contain other health giving nutrients which are beneficial to the body.
