Home > Avocado fruit nutrition facts > Kiwi fruit nutrition and health benefits
Kiwi (Actinidia deliciosa) is commonly called as Chinese gooseberry. Kiwi is a berry plant and 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.
Kiwi 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.)
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 fatty acids | g | 0.287 | 0.517 | 0.198 |
Kiwi amino acid facts
| 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
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