Nutrition information for kiwi. Kiwi Health Benefits and Nutritional Information: A Comprehensive Guide
What are the health benefits of kiwi? What are the nutritional contents of kiwi? How can kiwi benefit skin, sleep, heart health, and more? Explore the comprehensive details on the advantages of incorporating kiwi into your diet.
The Nutrient-Dense Kiwi Fruit
The kiwifruit, or Chinese gooseberry, is a nutrient-dense food that originated in China and was later introduced to New Zealand in the early 20th century. Kiwis are renowned for their high vitamin C content, but they also provide a range of other beneficial nutrients, including antioxidants, fiber, and potassium.
Antioxidants in Kiwi
Kiwis are rich in antioxidants, such as vitamin C, choline, lutein, and zeaxanthin. These antioxidants help remove free radicals from the body, which can cause oxidative stress and cell damage, potentially leading to issues like heart disease or cancer. Consuming kiwis can help protect the body by neutralizing these free radicals.
Other Antioxidant-Rich Foods
- Berries (blueberries, raspberries, blackberries)
- Leafy greens (spinach, kale, chard)
- Nuts and seeds (almonds, walnuts, chia seeds)
- Citrus fruits (oranges, grapefruit, lemons)
Skin Health Benefits of Kiwi
Vitamin C in kiwi contributes to collagen production, which is a key component of cells and organs, including the skin. This can help improve skin elasticity, hydration, and reduce the appearance of wrinkles. Additionally, the antioxidant properties of vitamin E in kiwi may help protect the skin from sun damage and prevent skin disorders.
How Much Vitamin C is in Kiwi?
One kiwi (69 grams) provides 64 milligrams of vitamin C, which represents 71-85% of an adult’s daily vitamin C requirement.
Improved Sleep with Kiwi
A 2011 study found that eating kiwifruit can improve sleep quality in adults with sleep problems. This benefit may be attributed to the antioxidant and serotonin contents of kiwis.
Why Does Kiwi Improve Sleep?
The antioxidants and serotonin in kiwi may help regulate the sleep-wake cycle and promote better sleep quality.
Cardiovascular Health and Kiwi
Kiwis contain fiber, potassium, and antioxidants, all of which can support heart health. Potassium helps relax blood vessels and manage blood pressure, while fiber may help reduce the risk of cardiovascular disease by lowering “bad” cholesterol levels.
How Much Potassium and Fiber is in Kiwi?
One kiwi (69 grams) contains about 215 milligrams of potassium, which is nearly 5% of an adult’s daily requirement. It also provides around 2 grams of fiber, or 6-9% of an adult’s daily fiber requirement.
Kidney Stone Prevention with Kiwi
The high potassium content in kiwi may help prevent the formation of kidney stones, according to the Office of Dietary Supplements.
Can Kiwi Help Prevent Kidney Stones?
Yes, the high potassium levels in kiwi can help maintain the proper balance of minerals in the body, which may reduce the risk of kidney stone formation.
Kiwi and Cancer Prevention
Kiwis provide a range of antioxidants that can help remove free radicals from the body, which may prevent the DNA damage that can lead to various types of cancer. Additionally, the fiber in kiwi has been shown to reduce the risk of colorectal cancer.
How Can the Diet Affect Cancer Risk?
A diet rich in fruits, vegetables, and fiber-containing foods, like kiwi, can help lower the risk of certain types of cancer by reducing inflammation, supporting a healthy immune system, and promoting overall cellular health.
Kiwi and Constipation Relief
A 2019 study found that kiwifruit can help improve stool frequency and consistency in healthy individuals, suggesting it could be a natural alternative to laxatives for mild constipation.
Other Foods that Help with Constipation
- Prunes
- Chia seeds
- Oats
- Flaxseeds
- Leafy greens
Anti-Inflammatory Properties of Kiwi
Kiwellin and kissper, two proteins found in kiwifruit, may have anti-inflammatory effects, particularly in the human intestines.
How Can Kiwi Help Manage Inflammation?
The anti-inflammatory properties of the proteins in kiwi, such as kiwellin and kissper, may help reduce inflammation in the body, especially in the digestive system.
Kiwi and Pregnancy
Kiwifruit contains folate, which is essential for cell division and is particularly important during pregnancy. Doctors often advise pregnant women to take additional folate supplements.
Why is Folate Important During Pregnancy?
Folate is crucial for the proper development of the fetus and helps prevent neural tube defects. Consuming foods like kiwi that are rich in folate can help ensure pregnant women meet their increased folate needs.
Health benefits and nutritional information
The kiwifruit, or Chinese gooseberry, originally grew wild in China. Kiwis are a nutrient-dense food — they are rich in in nutrients and low in calories.
A schoolteacher introduced the fruit to New Zealand in 1904, upon returning from China with seeds. The New Zealanders called it “kiwi” after their national bird.
Kiwi has a reputation as a health food because of its high vitamin C content, but the fruit is also rich in other nutrients. These may help reduce blood pressure, boost wound healing, help maintain bowel health, and more.
Below, learn more about the potential benefits and risks of adding kiwi to the diet.
Kiwi and other fruits provide a range of health benefits due to their nutritional contents. Kiwis are a good source of vitamin C, antioxidants, and fiber.
Antioxidants — including vitamin C, choline, lutein, and zeaxanthin — help remove free radicals from the body. Free radicals are unstable molecules that the body produces during metabolism and other processes.
If too many free radicals build up, they can cause oxidative stress, which can result in cell damage. This damage may lead to issues such as heart disease or cancer. Antioxidants can help protect the body by removing free radicals.
Which other foods are good sources of antioxidants?
The nutrients in kiwi may benefit a person in the following ways.
Healthful skin
Vitamin C contributes to the production of collagen, a key component in cells and organs throughout the body, including the skin. The vitamin also boosts the body’s ability to heal wounds.
A 2019 review of studies found that taking oral collagen supplements may help boost skin elasticity and hydration and reduce wrinkles. Taking supplements is not the same as consuming vitamin C in kiwis, but eating the fruit may still help keep the skin healthy.
One kiwi weighing 69 grams (g) provides 64 milligrams (mg) of vitamin C. This represents 71–85% of an adult’s daily vitamin C requirement.
Kiwifruit also provides vitamin E, or tocopherol.
The antioxidant properties of vitamin E and its ability to help protect the skin from sun damage may help prevent skin disorders.
Learn more about skin-friendly foods.
Better sleep
A 2011 study looked at the effects of kiwifruit on sleep quality in adults with sleep problems. The researchers found that eating kiwis improved sleep, according to self-reported measures.
The scientists suggested that this benefit may stem from the antioxidant and serotonin contents of kiwis.
Heart health and blood pressure
Kiwis contain fiber, potassium, and antioxidants, all of which may support heart health.
The American Heart Association (AHA) encourage people to increase their potassium intake while reducing their consumption of added salt, or sodium.
Potassium relaxes the blood vessels, which helps manage blood pressure, and people with low blood pressure tend to be less likely to develop cardiovascular disease.
One kiwi contains about 215 mg of potassium, or nearly 5% of an adult’s daily requirement.
Kiwi’s fiber content may also benefit cardiovascular health. A review published in 2017 found that people who consume high amounts of fiber have a lower risk of developing cardiovascular disease. They also tend to have less low-density lipoprotein, or “bad,” cholesterol.
One kiwi provides around 2 g of fiber, or 6–9% of an adult’s daily requirement.
Which foods may help manage high blood pressure?
Kidney stone prevention
According to the Office of Dietary Supplements, a high potassium intake may also help prevent kidney stones from forming.
Cancer prevention
The National Cancer Institute note that high levels of free radicals in the body can cause damage to DNA that can result in various types of cancer.
Kiwis provide a range of antioxidants that help remove free radicals from the body. This is one way in which the fruit may help prevent cancer.
In addition, research has shown that people who eat plenty of fiber — especially fiber from fruits and cereals — are less likely to develop colorectal cancer than those who eat little fiber.
How may the diet affect cancer? Find out here.
Constipation prevention
A 2019 study concluded that when healthy people eat kiwis, their small intestines are better able to retain water, leading to greater stool frequency and softer stool consistency.
The study authors suggested that kiwifruit could be a natural alternative to medical laxatives for people with mild constipation.
Which other foods are good for constipation?
Anti-inflammatory effects
Kiwellin and kissper are proteins in kiwifruit that may have anti-inflammatory properties.
Laboratory findings have indicated that kissper may help manage inflammation in the human intestines.
During pregnancy
Kiwifruit contains folate, which is essential for cell division. During pregnancy, doctors advise women to take additional folate, as it may protect the fetus from developmental problems, such as neural tube abnormalities.
One kiwi provides around 17.2 micrograms (mcg) of folate, or just over 4% of an adult’s daily requirement.
Learn more about the benefits of folate.
Bone health
Kiwi contains vitamin K and traces of calcium and phosphorus, all of which contribute to bone health. An adequate intake of vitamin K may help prevent osteoporosis.
Vitamin K also plays an important role in blood clotting.
One kiwi provides 23–30% of an adult’s daily requirement of the vitamin.
Learn more about osteoporosis.
The table below shows the amounts of specific nutrients in a kiwi weighing 69 g.
It also shows how much of each nutrient an adult needs per day, according to the Dietary Guidelines for Americans 2015–2020. However, specific requirements vary, depending on a person’s age and sex.
| Nutrient | Amount in 1 kiwi (69 g) | Daily adult requirement |
| Energy (calories) | 42.1 | 1,600–3,000 |
| Carbohydrates (g) | 10.1, including 6.2 g of sugar | 130 |
| Fiber (g) | 2. 1 | 22.4–33.6 |
| Calcium (mg) | 23.5 | 1,000–1,300 |
| Magnesium (mg) | 11.7 | 310–420 |
| Phosphorus (mg) | 23.5 | 700–1,250 |
| Potassium (mg) | 215 | 4,700 |
| Copper (mcg) | 90 | 890–900 |
| Vitamin C (mg) | 64 | 65–90 |
| Folate (mcg) | 17.2 | 400 |
| Beta carotene (mcg) | 35.9 | No data |
| Lutein & zeaxanthin (mcg) | 84.2 | No data |
| Vitamin E (mg) | 1.0 | 15 |
| Vitamin K (mcg) | 27.8 | 75–120 |
Kiwi also contains small amounts of iron, vitamin A, and vitamins other than folate.
Below are some tips for incorporating kiwis into the diet:
- Make kiwi cups by cutting a ripe kiwi in half, leaving the skin on, and eating each half with a spoon.
- Make a fruit cocktail with kiwi, pineapple, mango, and strawberry chunks.
- Make a green smoothie or juice with kiwi, spinach, apple, and pear.
- Freeze slices of kiwi and eat them as a snack or dessert on a hot day.
- Add diced kiwi to a salad of spinach, walnuts, dried cranberries, diced apple, feta cheese, and a light vinaigrette dressing.
Which fruits are the most healthful?
Some nutrients in kiwis may interact with medications or cause other adverse effects.
Beta-blockers
Doctors often prescribe these medications for people with heart disease.
Beta-blockers can cause potassium levels to rise in the blood, so people taking this type of medication should monitor their intake of potassium.
Kidney problems
Consuming too much potassium can also be harmful for people whose kidneys are not working properly.
If the kidneys are unable to remove excess potassium from the blood, life-threatening complications can arise.
Blood thinners
People at risk of cardiovascular disease may take blood thinners, such as warfarin (Coumadin).
Kiwi contains a significant amount of vitamin K, which can interfere with the action of blood thinners. Anyone who uses these drugs should check with a doctor before increasing their intake of foods that contain vitamin K.
Allergy
Some people experience allergic reactions to kiwi. Anyone who develops hives, a rash, or swelling after eating kiwi should seek medical attention.
A severe reaction can lead to anaphylaxis, which can be life threatening.
Find out more here about a kiwi allergy.
Kiwifruit is a good source of vitamin C and antioxidants. It can make a healthful snack, it can be easy to pack in lunch boxes, and it can add flavor to sweet dishes and salads.
Kiwis are also on the Environmental Working Group’s 2019 Clean Fifteen list of foods least likely to contain pesticides.
Kiwis are available fresh, dried, or as juice. Various kiwi products are available for purchase online. https://amzn.to/2XeMUSJ
Q:
Is kiwifruit suitable for a person with gastroesophageal reflux disease (GERD)?
A:
Yes, it is generally okay for people with GERD to consume kiwi.
In general, people with GERD are encouraged to consume more fruits and foods rich in vitamin C and fiber.
Miho Hatanaka, RDN, L.D.Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
Was this helpful?
Health benefits and nutritional information
The kiwifruit, or Chinese gooseberry, originally grew wild in China. Kiwis are a nutrient-dense food — they are rich in in nutrients and low in calories.
A schoolteacher introduced the fruit to New Zealand in 1904, upon returning from China with seeds. The New Zealanders called it “kiwi” after their national bird.
Kiwi has a reputation as a health food because of its high vitamin C content, but the fruit is also rich in other nutrients. These may help reduce blood pressure, boost wound healing, help maintain bowel health, and more.
Below, learn more about the potential benefits and risks of adding kiwi to the diet.
Kiwi and other fruits provide a range of health benefits due to their nutritional contents. Kiwis are a good source of vitamin C, antioxidants, and fiber.
Antioxidants — including vitamin C, choline, lutein, and zeaxanthin — help remove free radicals from the body. Free radicals are unstable molecules that the body produces during metabolism and other processes.
If too many free radicals build up, they can cause oxidative stress, which can result in cell damage. This damage may lead to issues such as heart disease or cancer. Antioxidants can help protect the body by removing free radicals.
Which other foods are good sources of antioxidants?
The nutrients in kiwi may benefit a person in the following ways.
Healthful skin
Vitamin C contributes to the production of collagen, a key component in cells and organs throughout the body, including the skin. The vitamin also boosts the body’s ability to heal wounds.
A 2019 review of studies found that taking oral collagen supplements may help boost skin elasticity and hydration and reduce wrinkles.
Taking supplements is not the same as consuming vitamin C in kiwis, but eating the fruit may still help keep the skin healthy.
One kiwi weighing 69 grams (g) provides 64 milligrams (mg) of vitamin C. This represents 71–85% of an adult’s daily vitamin C requirement.
Kiwifruit also provides vitamin E, or tocopherol. The antioxidant properties of vitamin E and its ability to help protect the skin from sun damage may help prevent skin disorders.
Learn more about skin-friendly foods.
Better sleep
A 2011 study looked at the effects of kiwifruit on sleep quality in adults with sleep problems. The researchers found that eating kiwis improved sleep, according to self-reported measures.
The scientists suggested that this benefit may stem from the antioxidant and serotonin contents of kiwis.
Heart health and blood pressure
Kiwis contain fiber, potassium, and antioxidants, all of which may support heart health.
The American Heart Association (AHA) encourage people to increase their potassium intake while reducing their consumption of added salt, or sodium.
Potassium relaxes the blood vessels, which helps manage blood pressure, and people with low blood pressure tend to be less likely to develop cardiovascular disease.
One kiwi contains about 215 mg of potassium, or nearly 5% of an adult’s daily requirement.
Kiwi’s fiber content may also benefit cardiovascular health. A review published in 2017 found that people who consume high amounts of fiber have a lower risk of developing cardiovascular disease. They also tend to have less low-density lipoprotein, or “bad,” cholesterol.
One kiwi provides around 2 g of fiber, or 6–9% of an adult’s daily requirement.
Which foods may help manage high blood pressure?
Kidney stone prevention
According to the Office of Dietary Supplements, a high potassium intake may also help prevent kidney stones from forming.
Cancer prevention
The National Cancer Institute note that high levels of free radicals in the body can cause damage to DNA that can result in various types of cancer.
Kiwis provide a range of antioxidants that help remove free radicals from the body. This is one way in which the fruit may help prevent cancer.
In addition, research has shown that people who eat plenty of fiber — especially fiber from fruits and cereals — are less likely to develop colorectal cancer than those who eat little fiber.
How may the diet affect cancer? Find out here.
Constipation prevention
A 2019 study concluded that when healthy people eat kiwis, their small intestines are better able to retain water, leading to greater stool frequency and softer stool consistency.
The study authors suggested that kiwifruit could be a natural alternative to medical laxatives for people with mild constipation.
Which other foods are good for constipation?
Anti-inflammatory effects
Kiwellin and kissper are proteins in kiwifruit that may have anti-inflammatory properties.
Laboratory findings have indicated that kissper may help manage inflammation in the human intestines.
During pregnancy
Kiwifruit contains folate, which is essential for cell division. During pregnancy, doctors advise women to take additional folate, as it may protect the fetus from developmental problems, such as neural tube abnormalities.
One kiwi provides around 17.2 micrograms (mcg) of folate, or just over 4% of an adult’s daily requirement.
Learn more about the benefits of folate.
Bone health
Kiwi contains vitamin K and traces of calcium and phosphorus, all of which contribute to bone health. An adequate intake of vitamin K may help prevent osteoporosis.
Vitamin K also plays an important role in blood clotting.
One kiwi provides 23–30% of an adult’s daily requirement of the vitamin.
Learn more about osteoporosis.
The table below shows the amounts of specific nutrients in a kiwi weighing 69 g.
It also shows how much of each nutrient an adult needs per day, according to the Dietary Guidelines for Americans 2015–2020.
However, specific requirements vary, depending on a person’s age and sex.
| Nutrient | Amount in 1 kiwi (69 g) | Daily adult requirement |
| Energy (calories) | 42.1 | 1,600–3,000 |
| Carbohydrates (g) | 10.1, including 6.2 g of sugar | 130 |
| Fiber (g) | 2.1 | 22.4–33.6 |
| Calcium (mg) | 23.5 | 1,000–1,300 |
| Magnesium (mg) | 11.7 | 310–420 |
| Phosphorus (mg) | 23.5 | 700–1,250 |
| Potassium (mg) | 215 | 4,700 |
| Copper (mcg) | 90 | 890–900 |
| Vitamin C (mg) | 64 | 65–90 |
| Folate (mcg) | 17.2 | 400 |
| Beta carotene (mcg) | 35.9 | No data |
| Lutein & zeaxanthin (mcg) | 84.2 | No data |
| Vitamin E (mg) | 1.0 | 15 |
| Vitamin K (mcg) | 27. 8 | 75–120 |
Kiwi also contains small amounts of iron, vitamin A, and vitamins other than folate.
Below are some tips for incorporating kiwis into the diet:
- Make kiwi cups by cutting a ripe kiwi in half, leaving the skin on, and eating each half with a spoon.
- Make a fruit cocktail with kiwi, pineapple, mango, and strawberry chunks.
- Make a green smoothie or juice with kiwi, spinach, apple, and pear.
- Freeze slices of kiwi and eat them as a snack or dessert on a hot day.
- Add diced kiwi to a salad of spinach, walnuts, dried cranberries, diced apple, feta cheese, and a light vinaigrette dressing.
Which fruits are the most healthful?
Some nutrients in kiwis may interact with medications or cause other adverse effects.
Beta-blockers
Doctors often prescribe these medications for people with heart disease.
Beta-blockers can cause potassium levels to rise in the blood, so people taking this type of medication should monitor their intake of potassium.
Kidney problems
Consuming too much potassium can also be harmful for people whose kidneys are not working properly.
If the kidneys are unable to remove excess potassium from the blood, life-threatening complications can arise.
Blood thinners
People at risk of cardiovascular disease may take blood thinners, such as warfarin (Coumadin).
Kiwi contains a significant amount of vitamin K, which can interfere with the action of blood thinners. Anyone who uses these drugs should check with a doctor before increasing their intake of foods that contain vitamin K.
Allergy
Some people experience allergic reactions to kiwi. Anyone who develops hives, a rash, or swelling after eating kiwi should seek medical attention.
A severe reaction can lead to anaphylaxis, which can be life threatening.
Find out more here about a kiwi allergy.
Kiwifruit is a good source of vitamin C and antioxidants. It can make a healthful snack, it can be easy to pack in lunch boxes, and it can add flavor to sweet dishes and salads.
Kiwis are also on the Environmental Working Group’s 2019 Clean Fifteen list of foods least likely to contain pesticides.
Kiwis are available fresh, dried, or as juice. Various kiwi products are available for purchase online. https://amzn.to/2XeMUSJ
Q:
Is kiwifruit suitable for a person with gastroesophageal reflux disease (GERD)?
A:
Yes, it is generally okay for people with GERD to consume kiwi.
In general, people with GERD are encouraged to consume more fruits and foods rich in vitamin C and fiber.
Miho Hatanaka, RDN, L.D.Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
Was this helpful?
calories, nutritional value ⋙ TablicaKalorijnosti.ru
fiber_manual_record Proteins
fiber_manual_record Carbohydrates
fiber_manual_record Fats
fiber_manual_record Proteins
9 0002 fiber_manual_record Carbs
fiber_manual_record Sugar
fiber_manual_record Fat
fiber_manual_record Saturated fatty acids
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Vitamin B3 Vitamin B3 (niacin, PP, niacinamide, nicotinamide, nicotinic acid)
Vitamin B1 Vitamin B1 (thiamine)
Vitamin K Vitamin K
Vitamin B2 Vitamin B2 (riboflavin)
Vitamin A Vitamin A
Vitamin C Vitamin C (ascorbic acid)
Vessels Has a positive effect on the health of blood vessels
Bones Helps in the growth and repair of bones.
Heart Positive effect on heart health
Immunity Positive effect on immunity
Chemical composition and calorie content of kiwi
Kiwi fruits belong to the category of exotic berries, have excellent taste characteristics and rich chemical composition . They are oval in shape and covered with a soft brown skin with short hairs on the outside. The pulp of the fruit is juicy and tender, contains small black seeds. Usually it is colored green and has a moderately elastic texture. Kiwi has a pleasant sweet taste with notes of strawberry, melon, gooseberry, banana and pineapple. Fresh fruits exude a rich fruity aroma.
How many kilocalories are in a kiwi? 100 g of the product contains only 48 kcal, more than 10 g of carbohydrates, almost 1 g of protein and 0.6 g of fat. But despite the low nutritional value, kiwi is a valuable source of vitamins and minerals. The fruits contain vitamins A, B1, B2, B6, B9, C, E, PP. Of the minerals, kiwi contains zinc, magnesium, sulfur, calcium and potassium, manganese, sodium and phosphorus.
The fruits are rich in natural antioxidants and fiber. Kiwi is also a valuable source of unsaturated acids, contains starches and pectins. One kiwi weighs about 80 g and has a calorie content of only 38 kcal, so it can serve as a healthy snack that does not harm the figure.
Benefits and harms of kiwi for the human body
A small amount of calories in kiwi is not the only useful property of this product. Fruits allow you to normalize the work of the gastrointestinal tract, eliminate the unpleasant feeling of heaviness in the stomach. Due to the high content of vitamins, kiwi strengthens the immune system well and helps to keep the body in good shape.
Fruits are useful for lowering the level of bad cholesterol in the blood. The substances contained in kiwi strengthen the walls of blood vessels, promote the removal of stones from the kidneys, have a beneficial effect on the condition of the teeth, and enrich the bones with calcium.
The product is recommended to be introduced into the diet during a cold, as it helps to reduce cough and promotes a quick recovery.
Despite the minimal calorie content of kiwi, it should be eaten with caution if you are prone to allergies. With excessive use of the product, digestive disorders and skin irritation may occur. Fruits can not be introduced into the diet for gastritis and stomach ulcers. The substances contained in kiwi increase the acidity of gastric juice and can cause discomfort in acute diseases of the digestive system.
Kiwi in weight loss and cosmetology
The kiwi pulp contains enzymes that promote the breakdown of fats, so the fruits can be consumed during a diet. It is important to consider how many calories are in kiwi so as not to exceed the allowable dose of the product. Fruits can be eaten during fasting days, combining them with other fresh fruits and berries.
Kiwi is often used as an ingredient in various cosmetics.
The pureed pulp of the fruit improves skin elasticity, smoothes wrinkles and slows down the aging process. And regular consumption of kiwi in food can improve the condition of hair and nails.
The use of kiwi in cooking
The low calorie content of kiwi makes it possible to eat it as an independent product. In this case, the fruits are peeled or cut into two halves and eaten with a teaspoon. It is not recommended to combine kiwi with cottage cheese, because in this case an unpleasant bitterness may appear in the taste of the product.
Ripe fruit can be used in various dishes. Kiwi often acts as an ingredient in fruit salads with the addition of banana, pineapple and other fresh fruits and berries. Fruit slices can be added to natural yogurt or used to make vitamin smoothies. A meat marinade made from kiwi pulp gives the finished dish a pleasant aroma and slight sourness.
The product has a pleasant sweet taste and is therefore ideal for making pastries, cakes and pastries.
Fruit slices often serve as a decoration for various desserts. Delicious and fragrant jam is cooked from kiwi, jams and marmalade are made. But when eating such delicacies, it is important not only to count how many calories are in kiwi, but also to take into account the nutritional value of sugar and other ingredients.
Kiwi calories. Chemical composition and nutritional value.
Chemical composition and nutrition analysis
Nutritional value and chemical composition
Kiwi .
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calories | 47 kcal | 1684 kcal | 2. 8% | 6% | 3583 g |
| Proteins | 0.8 g | 76 g | 1.1% | 2.3% | 9500 g |
| Fats | 0.4 g | 56 g | 0.7% | 1.5% | 14000 g |
| Carbohydrates | 8.1 g | 219 g | 3.7% | 7.9% | 2704 g |
| Organic acids | 2. 5 g | ~ | |||
| Dietary fiber | 3.8 g | 20 g | 19% | 40.4% | 526 g |
| Water | 83.8 g | 2273 g | 3.7% | 7.9% | 2712 g |
| Ash | 0.6 g | ~ | |||
| Vitamins | |||||
| Vitamin A RE | 15 mcg | 900 mcg | 1. 7% | 3.6% | 6000 g |
| beta carotene | 0.09 mg | 5 mg | 1.8% | 3.8% | 5556 g |
| Vitamin B1, thiamine | 0.02 mg | 1.5 mg | 1.3% | 2.8% | 7500 g |
| Vitamin B2, riboflavin | 0.04 mg | 1.8 mg | 2.2% | 4. 7% | 4500 g |
| Vitamin B4, choline | 7.8 mg | 500 mg | 1.6% | 3.4% | 6410 g |
| Vitamin B5, pantothenic | 0.183 mg | 5 mg | 3.7% | 7.9% | 2732 g |
| Vitamin B6, pyridoxine | 0.063 mg | 2 mg | 3.2% | 6.8% | 3175 g |
| Vitamin B9, folates | 25 mcg | 400 mcg | 6. 3% | 13.4% | 1600 g |
| Vitamin C, ascorbic | 180 mg | 90 mg | 200% | 425.5% | 50 g |
| Vitamin E, alpha tocopherol, TE | 0.3 mg | 15 mg | 2% | 4.3% | 5000 g |
| Vitamin K, phylloquinone | 40.3 mcg | 120 mcg | 33.6% | 71. 5% | 298 g |
| Vitamin PP, NE | 0.5 mg | 20 mg | 2.5% | 5.3% | 4000 g |
| Niacin | 0.4 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 300 mg | 2500 mg | 12% | 25. 5% | 833 g |
| Calcium Ca | 40 mg | 1000 mg | 4% | 8.5% | 2500 g |
| Silicon, Si | 13 mg | 30 mg | 43.3% | 92.1% | 231 g |
| Magnesium, Mg | 25 mg | 400 mg | 6.3% | 13.4% | 1600 g |
| Sodium, Na | 5 mg | 1300 mg | 0. 4% | 0.9% | 26000 g |
| Sulfur, S | 11.4 mg | 1000 mg | 1.1% | 2.3% | 8772 g |
| Phosphorus, P | 34 mg | 800 mg | 4.3% | 9.1% | 2353 g |
| Chlorine, Cl | 47 mg | 2300 mg | 2% | 4.3% | 4894 g |
| Trace elements | |||||
| Aluminium, Al | 815 mcg | ~ | |||
| Bor, B | 100 mcg | ~ | |||
| Vanadium V | 0. 76 mcg | ~ | |||
| Iron, Fe | 0.8 mg | 18 mg | 4.4% | 9.4% | 2250 g |
| Iodine, I | 2 mcg | 150 mcg | 1.3% | 2.8% | 7500 g |
| Cobalt, Co | 1 mcg | 10 mcg | 10% | 21. 3% | 1000 g |
| Lithium, Li | 0.7 mcg | ~ | |||
| Manganese, Mn | 0.098 mg | 2 mg | 4.9% | 10.4% | 2041 |
| Copper, Cu | 130 mcg | 1000 mcg | 13% | 27.7% | 769 g |
| Molybdenum, Mo | 10 mcg | 70 mcg | 14. 3% | 30.4% | 700 g |
| Nickel, Ni | 0.3 mcg | ~ | |||
| Rubidium, Rb | 44 mcg | ~ | |||
| Selenium, Se | 0.2 mcg | 55 mcg | 0.4% | 0.9% | 27500 g |
| Strontium, Sr | 121 mcg | ~ | |||
| Fluorine, F | 14 mcg | 4000 mcg | 0. 4% | 0.9% | 28571 g |
| Chrome, Cr | 1.45 mcg | 50 mcg | 2.9% | 6.2% | 3448 g |
| Zinc, Zn | 0.14 mg | 12 mg | 1.2% | 2.6% | 8571 g |
| Zirconium, Zr | 10 mcg | ~ | |||
| Digestible carbohydrates | |||||
| Starches and dextrins | 0. 3 g | ~ | |||
| Mono- and disaccharides (sugars) | 7.8 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.1 g | max 18.7 g | |||
| Polyunsaturated fatty acids | |||||
| Omega-3 fatty acids | 0. 042 g | 0.9 to 3.7 g | 4.7% | 10% | |
| Omega-6 fatty acids | 0.246 g | 4.7 to 16.8 g | 5.2% | 11.1% |
The energy value of Kiwi is 47 kcal.
Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. More.
** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the application
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Nutritional value per 100 g
| Content per serving | % of RSP | ||
| Calories | 47 kcal | -% | |
| Proteins | 0. 8 g | -% | |
| Fats | 0.4 g | -% | |
| Carbohydrates | 8.1 g | -% | |
| Dietary fiber | 3.8 g | -% | |
| Water | 83.8 g | -% | |
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Vitamins and minerals
Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body’s needs for vitamins and minerals.
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Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.
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Kiwi is rich in such vitamins and minerals as:
vitamin C – 200%, vitamin K – 33.6%, potassium – 12%, silicon – 43.3%, copper – 13%, molybdenum – 14.3%
- Vitamin C is involved in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to friable and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
- Vitamin K regulates blood clotting. A lack of vitamin K leads to an increase in blood clotting time, a reduced content of prothrombin in the blood.
- Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Silicon is a structural component of glycosaminoglycans and stimulates collagen synthesis.
- Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
- Molybdenum is a cofactor for many enzymes involved in the metabolism of sulfur-containing amino acids, purines and pyrimidines.
You can find a complete guide to the healthiest foods in the My Healthy Diet app.
Calorie content and chemical composition of other products
- Kiwi, puree
- Kiwi, jam
- Seedless raisins (raisins)
- Quince jam
- Pear jam
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Kiwi Calories 47 kcal, chemical composition, nutritional value, vitamins, minerals, benefits of Kiwi, calories, nutrients, beneficial properties of Kiwi
Energy value, or calorie content is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the “food calorie”, so the prefix kilo is often omitted when referring to calories in (kilo)calories.