What are the health benefits of kiwi fruit. How does kiwi support heart health. Can kiwi improve digestion. What nutrients are abundant in kiwi. Is kiwi good for immune function. How can kiwi be incorporated into a healthy diet.

The Origins and Varieties of Kiwi Fruit

Kiwi fruit, scientifically known as Actinidia deliciosa and A. chinensis, originated in the mountainous regions of Southwest China. This small yet flavorful fruit has since become a global favorite, with New Zealand emerging as a leading producer. The fruit’s journey to international popularity began in 1904 when Isabel Fraser, a New Zealand schoolteacher, brought kiwi seeds back from her travels in China.

Initially called Chinese gooseberry, the fruit was later renamed “kiwi” by New Zealand exporters, inspired by the country’s native flightless bird. Today, kiwi is cultivated in various parts of the world, including the United States.

Types of Kiwi Fruit

• Hayward kiwi: The most common green-fleshed variety
• Golden kiwi: Yellow-fleshed variety with a sweeter taste
• Kiwiberries: Smaller, grape-sized fruits with edible skin

The Hayward kiwi, named after Hayward Wright who popularized it in New Zealand during the 1920s, is oval-shaped and approximately the size of a large hen’s egg. It features fuzzy brown skin, vibrant green flesh, and tiny black seeds. The golden kiwi, on the other hand, lacks the green chlorophyll pigment found in its green counterpart.

Nutritional Profile of Kiwi Fruit

Kiwi fruit boasts an impressive nutritional profile, making it a valuable addition to a healthy diet. A 3.5-ounce (100-gram) serving of raw, green kiwi flesh provides:

• Calories: 64
• Carbohydrates: 14 grams
• Fiber: 3 grams
• Fat: 0.44 grams
• Protein: 1 gram
• Vitamin C: 83% of the Daily Value (DV)
• Vitamin E: 9% of the DV
• Vitamin K: 34% of the DV
• Folate: 7% of the DV
• Copper: 15% of the DV
• Potassium: 4% of the DV
• Magnesium: 4% of the DV

One of the most notable aspects of kiwi’s nutritional profile is its exceptionally high vitamin C content. A single serving provides over 80% of the average daily vitamin C requirement. This essential nutrient acts as a powerful antioxidant, protecting cells from oxidative damage and playing a crucial role in immune function, collagen production, and neurotransmitter synthesis.

Powerful Plant Compounds in Kiwi Fruit

Beyond its impressive vitamin and mineral content, kiwi fruit is rich in beneficial plant compounds that contribute to its health-promoting properties. These compounds include:

Carotenoids

• Lutein
• Zeaxanthin
• Beta carotene

Research has shown that diets high in carotenoids may offer protection against various health conditions, including heart disease. A comprehensive review of 69 studies revealed that higher dietary intake and blood concentrations of carotenoids, vitamin C, and vitamin E were associated with a reduced risk of heart disease, total cancer, and all-cause mortality.

Polyphenols

• Caffeic acid
• Chlorogenic acid

These compounds exhibit anti-inflammatory effects in the gut and throughout the body. Some studies suggest that kiwi fruit may have a higher total antioxidant capacity compared to many popular fruits, including apples, grapefruits, and pears.

Kiwi Fruit and Heart Health

Incorporating kiwi fruit into a diet rich in fruits and vegetables may contribute to improved heart health. Several factors make kiwi a heart-friendly food:

1. High antioxidant content: The abundance of vitamin C, vitamin E, and carotenoids in kiwi helps combat oxidative stress, which is linked to heart disease.
2. Potassium content: This mineral supports healthy blood pressure levels, crucial for heart health.
3. Fiber: The dietary fiber in kiwi may help manage cholesterol levels and promote overall cardiovascular health.

Can kiwi consumption directly impact heart health markers? A study involving 85 men with high cholesterol found that consuming two kiwis daily for eight weeks led to a 10% reduction in LDL (bad) cholesterol and a 15% increase in HDL (good) cholesterol. While these results are promising, more research is needed to fully understand the long-term effects of kiwi consumption on heart health.

Digestive Benefits of Kiwi Fruit

Kiwi fruit may offer significant benefits for digestive health, thanks to its unique combination of nutrients and enzymes. Here’s how kiwi supports digestion:

Fiber Content

With 3 grams of fiber per 100-gram serving, kiwi contributes to daily fiber intake, promoting regular bowel movements and supporting overall gut health. The fiber in kiwi includes both soluble and insoluble types, which work together to maintain digestive balance.

Actinidin Enzyme

Kiwi contains a unique enzyme called actinidin, which may aid in the breakdown of proteins. This enzyme can be particularly beneficial for individuals who experience discomfort after consuming protein-rich meals. How does actinidin work? It helps break down protein molecules into smaller peptides, potentially easing digestion and reducing bloating.

Prebiotic Properties

The fiber in kiwi may also act as a prebiotic, nourishing beneficial gut bacteria. A healthy gut microbiome is associated with improved digestion, enhanced immune function, and even better mood regulation.

Does kiwi consumption improve constipation symptoms? A study involving 79 adults with chronic constipation found that eating two kiwis daily for four weeks significantly improved bowel movement frequency and consistency. While these results are encouraging, individual responses may vary, and it’s always best to consult with a healthcare provider for persistent digestive issues.

Kiwi Fruit and Immune Function

The immune-boosting properties of kiwi fruit are primarily attributed to its high vitamin C content. A single serving of kiwi provides over 80% of the daily recommended intake of this essential nutrient. Here’s how kiwi supports immune function:

Vitamin C’s Role in Immunity

• Enhances the production and function of white blood cells
• Supports the skin’s barrier function, acting as a first line of defense against pathogens
• Acts as a powerful antioxidant, protecting immune cells from damage

Can regular kiwi consumption reduce the incidence of common illnesses? A study involving 132 older adults found that consuming four gold kiwifruit daily for four weeks led to a significant reduction in the severity and duration of upper respiratory tract infection symptoms. While these findings are promising, more research is needed to establish definitive links between kiwi consumption and improved immune function across different age groups.

Additional Immune-Supporting Nutrients

Beyond vitamin C, kiwi contains other nutrients that contribute to immune health:

• Vitamin E: An antioxidant that supports T-cell function
• Folate: Essential for the production of new immune cells
• Potassium: Helps regulate fluid balance, which is crucial for immune function

Incorporating Kiwi Fruit into Your Diet

Adding kiwi to your daily diet is both easy and delicious. Here are some creative ways to enjoy this nutritious fruit:

Fresh Consumption

• Slice and eat as a snack
• Add to fruit salads
• Top yogurt or oatmeal with kiwi slices

Smoothies and Drinks

• Blend kiwi into green smoothies
• Make kiwi-infused water for a refreshing drink
• Create kiwi juice or add to fresh-pressed juices

Culinary Applications

• Use as a meat tenderizer (thanks to the actinidin enzyme)
• Incorporate into savory salads for a sweet contrast
• Make kiwi salsa or chutney to accompany grilled meats or fish

How many kiwis should you eat to reap the health benefits? While there’s no one-size-fits-all answer, consuming 1-2 kiwis daily as part of a balanced diet can contribute to your overall nutrient intake and potentially provide the benefits discussed in this article.

Potential Considerations and Precautions

While kiwi fruit offers numerous health benefits, there are some considerations to keep in mind:

Allergies

Some individuals may be allergic to kiwi fruit. Symptoms can range from mild oral allergy syndrome to more severe reactions. If you experience any allergic symptoms after consuming kiwi, discontinue use and consult a healthcare provider.

Oxalates

Kiwi contains oxalates, which may contribute to kidney stone formation in susceptible individuals. Those with a history of kidney stones or at high risk should consult their healthcare provider about kiwi consumption.

Medication Interactions

Due to its high vitamin K content, kiwi may interact with blood-thinning medications like warfarin. If you’re on such medications, consult your healthcare provider before significantly increasing your kiwi intake.

Are there any risks associated with overconsumption of kiwi? While kiwi is generally safe when consumed in normal dietary amounts, excessive intake may lead to digestive discomfort due to its fiber content. As with any food, moderation is key.

Sustainable Kiwi Production and Consumption

As the popularity of kiwi fruit continues to grow, it’s important to consider the environmental impact of its production and consumption:

Local vs. Imported Kiwi

When possible, opt for locally grown kiwi to reduce the carbon footprint associated with transportation. If local kiwi isn’t available, look for sustainably sourced options.

Organic Kiwi

Consider choosing organic kiwi to support farming practices that minimize pesticide use and promote soil health. Organic farming can also contribute to biodiversity conservation.

Reducing Food Waste

To maximize the nutritional benefits and minimize waste, consider these tips:

• Store ripe kiwis in the refrigerator to extend their shelf life
• Use slightly overripe kiwis in smoothies or baked goods
• Freeze peeled and sliced kiwi for later use in smoothies or as a cool treat

How can consumers support sustainable kiwi production? Look for certifications such as Fair Trade or Rainforest Alliance when purchasing kiwi fruit. These certifications often indicate environmentally friendly and socially responsible production practices.

Future Research and Potential Applications of Kiwi

As interest in the health benefits of kiwi fruit grows, researchers are exploring new areas of study and potential applications:

Kiwi and Gut Microbiome

Emerging research is investigating the prebiotic potential of kiwi and its impact on the gut microbiome. Future studies may reveal more about how kiwi consumption influences gut health and overall well-being.

Kiwi-Derived Supplements

The unique enzymes and compounds found in kiwi, such as actinidin, may have applications in the development of digestive supplements or functional foods.

Kiwi in Sports Nutrition

Given its nutrient profile and potential anti-inflammatory properties, researchers are exploring the role of kiwi in sports nutrition and recovery.

What new discoveries about kiwi fruit can we expect in the coming years? While it’s impossible to predict with certainty, ongoing research may uncover additional health benefits, novel culinary applications, or innovative ways to harness the nutritional power of this small but mighty fruit.

In conclusion, kiwi fruit stands out as a nutritional powerhouse, offering a wide range of potential health benefits. From supporting heart health and digestion to boosting immune function, this small fruit packs a significant punch. By incorporating kiwi into a balanced diet and considering sustainable consumption practices, individuals can enjoy its delicious flavor while potentially improving their overall health and well-being. As research continues to unveil new insights about kiwi, its role in nutrition and health is likely to expand, solidifying its place as a valuable component of a healthy lifestyle.

Heart Health, Digestion, and More

Kiwis are small fruits that pack a lot of flavor and plenty of vitamins, minerals, and powerful plant compounds.

They’re sweet, easy to eat, and highly nutritious. Plus, these small fruits offer a few impressive health benefits.

This article covers 4 health benefits of kiwi and gives you tips on how to incorporate them into your diet.

Kiwis, also known as kiwifruit, are a type of fruit native to the mountains and hillsides of Southwest China (1).

They’re now grown in many other areas of the world, including New Zealand, which is a top producer of this popular fruit. Kiwis are also grown in many other areas of the world, including the United States.

Kiwis were first brought to New Zealand in 1904 by a schoolteacher named Isabel Fraser, who brought kiwi seeds back home with her after traveling through China.

Once known as Chinese gooseberry, kiwis were given the name “kiwi” by New Zealand fruit exporters after the flightless kiwi birds, which are endemic to New Zealand (1).

Botanically, kiwis are classified as berries. Actinidia deliciosa and A. chinensis are the two most commonly consumed kiwi species (2).

The most popular type of A. deliciosa kiwi is the Hayward kiwi, a green kiwi named after a man named Hayward Wright, who popularized kiwis in New Zealand in the 1920s (2).

Hayward kiwis are oval in shape and about the size of a large hen’s egg. They have fuzzy brown skin, green flesh, and tiny black seeds (3).

Kiwis also come in yellow-fleshed or golden varieties (A. chinensis). The difference between green-fleshed and yellow-fleshed kiwis is that green kiwis contain a green pigment called chlorophyll while yellow kiwis do not (3).

It should be noted that kiwis are not the same species as kiwiberry. Even though they belong to the same plant family, Actinidia, kiwiberries are small and have edible, grape-like skin.

Kiwis are larger and have thicker, fuzzy skin.

The skin of most varieties of kiwi should be peeled off before you eat them. However, some people like to eat the skin of golden or yellow kiwi varieties because the skin is softer than the skin of green kiwis.

Summary

Kiwis are small fruits that come in green- and yellow-fleshed varieties. New Zealand is a top kiwi producer, and these fruits grow in many other areas of the world as well.

Kiwis have an impressive nutrient profile.

Here is the nutrition breakdown for a 3.5 ounce (100-gram) serving of the flesh of a raw, green kiwi (4):

• Calories: 64
• Carbs: 14 grams
• Fiber: 3 grams
• Fat: 0.44 grams
• Protein: 1 gram
• Vitamin C: 83% of the Daily Value (DV)
• Vitamin E: 9% of the DV
• Vitamin K: 34% of the DV
• Folate: 7% of the DV
• Copper: 15% of the DV
• Potassium: 4% of the DV
• Magnesium: 4% of the DV

Kiwis are exceptionally high in vitamin C, with a 3. 5-ounce (100-gram) kiwi providing over 80% of the average daily vitamin C needs (4).

Vitamin C functions as a powerful antioxidant in the body, protecting cells against oxidative damage. It’s also involved in immune function and your body needs it to make collagen and neurotransmitters (5).

Additionally, kiwis contain potassium, copper, vitamin K, folate, and vitamin E, a fat-soluble nutrient that has antioxidant effects and plays an important role in immune health (6).

Kiwis are low in calories, protein, and fat, and they’re a good source of fiber.

Summary

Kiwis are highly nutritious and contain a variety of vitamins and minerals, plus fiber. They’re particularly high in vitamin C, a nutrient that’s essential for immune health.

According to research findings, kiwis may benefit health in the following ways.

1. Excellent source of beneficial plant compounds

In addition to containing the antioxidant nutrients vitamin C and vitamin E, kiwis are an excellent source of plant compounds that have antioxidant and anti-inflammatory effects in the body.

For example, kiwis contain carotenoids, which have health-promoting properties. These compounds include:

• lutein
• zeaxanthin
• beta carotene

Studies show that diets high in carotenoids may help protect against certain health conditions, including heart disease (1, 7).

A review of 69 studies found that higher dietary intake and higher blood concentrations of carotenoids, vitamin C, and vitamin E were associated with a lower risk of heart disease, total cancer, and death from all causes (7).

Kiwis are rich in all these nutrients.

Plus, a study that included data on over 17,000 adults found that those whose diets were rich in total carotenoids had a lower risk of depressive symptoms (8).

Kiwis also contain polyphenol compounds, like caffeic acid and chlorogenic acid, which exert anti-inflammatory effects in the gut and throughout the body (9, 10).

Some research suggests that the total antioxidant capacity of kiwis are higher than many popular fruits, including apples, grapefruits, and pears (1).

2. May benefit heart health

Consuming a diet rich in vegetables and fruits like kiwis is a smart way to support heart health.

Studies show that eating kiwis, specifically, could help reduce heart disease risk factors, including high blood pressure.

A study looked at the effects of eating either kiwis or apples in 118 people with either high normal blood pressure or stage one high blood pressure (11).

Those who ate three kiwis per day for 8 weeks had lower blood pressure at the end of the intervention compared with those who ate one apple per day (11).

A 2012 study in 102 men who smoked had participants eat three kiwis per day for 8 weeks. Those who did this had reductions in blood pressure and platelet aggregation, or the clumping together of platelets in the blood, compared with a control group (12).

Platelet hyperactivity could increase the risk of heart disease because platelets can stick to blood vessel walls, forming plaques. When this happens, it’s a condition known as atherosclerosis.

People who smoke are at higher risk of plaque buildup, so eating kiwis may help prevent platelet accumulation and reduce the risk of atherosclerosis in this population (13).

What’s more, some studies have shown that eating kiwis may help reduce total cholesterol and triglycerides and boost heart-protective HDL (good) cholesterol (1, 14).

It’s worth noting that adding any fresh or frozen fruit to your diet, not just kiwis, is likely to benefit your heart health. Nonetheless, eating kiwis is a delicious way to take care of your heart.

3. Benefits digestive health

Kiwis contain both insoluble and soluble fiber. Studies show that kiwis contain about one-third soluble and two-thirds insoluble fiber (1).

The soluble fiber found in kiwis may benefit blood sugar regulation and heart health and help support healthy gut bacteria, while the insoluble fiber found in the fruit can help keep bowel movements regular.

The fiber found in kiwis can retain water and swell more than other types of fibers, like apple fiber and wheat bran, which means it’s a good choice for improving stool consistency and decreasing the time it takes for food to go through your digestive system (1).

Because of these qualities, kiwis may be a good choice for people who have constipation.

In fact, a study in 79 people with chronic constipation found that eating two kiwis per day for 4 weeks helped improve stool consistency and frequency and helped decrease straining during bowel movements.

Also, more participants were satisfied with the kiwi treatment compared with consuming psyllium husk or prunes. The kiwi treatment was also associated with the lowest rate of adverse side effects out of the three treatments (15).

4. Excellent source of vitamin C

Kiwis are exceptionally high in vitamin C, a nutrient that helps protect your cells from oxidative damage and plays many other important roles in the body.

Studies show that eating kiwi can help you reach optimal blood levels of vitamin C.

A 2012 study in 15 males with low vitamin C levels demonstrated that eating one kiwi per day for 6 weeks was enough to reach “healthy” vitamin C levels, while eating two kiwis per day resulted in vitamin C saturation, or the highest that vitamin C levels can reach (16).

Other older studies have also found that daily kiwi intake is effective for increasing vitamin C levels in the body (17, 18).

What’s more, older studies suggest that the bioavailability of the vitamin C found in kiwis is the same as vitamin C supplements, making kiwis an excellent alternative to supplement pills (18).

Maintaining optimal vitamin C levels is critical for immune function.

In fact, a study showed that eating two kiwis per day for 4 weeks increased vitamin C levels and also improved the function of immune cells called neutrophils in young men with low vitamin C levels (19).

Neutrophils are white blood cells that help protect against pathogens and infection. These cells accumulate high concentrations of vitamin C, which is thought to protect these cells and support their functioning (19).

For this reason, eating foods rich in vitamin C like kiwis can help promote optimal immune function.

Summary

Eating kiwis is an excellent way to increase your consumption of vitamin C, plus many other antioxidant and anti-inflammatory compounds. Kiwis may also benefit the health of your heart and digestive system.

Eating kiwis regularly is beneficial for health and does not pose any risks for most people.

The main exception is for those who have a kiwi allergy.

Kiwis contain many potential allergens, including actinidin, which is kiwi’s major allergen.

Kiwis can cause minor to severe allergic reactions in some people, particularly in children (1, 20).

Signs of a kiwi allergy include (20):

• itchy throat
• swollen tongue
• trouble swallowing
• wheezing
• abdominal pain
• vomiting
• hives

Summary

For most people, kiwis are safe to consume on a regular basis. However, they may cause allergic reactions in some people.

Many people enjoy eating kiwis raw. You can also incorporate them into a number of recipes, both sweet and savory.

Most species of kiwi should be peeled before you eat them. However, some particular varieties, including Zespri SunGold kiwis, can be eaten whole, including the outer peel.

You can enjoy kiwis on their own or add them to dishes like fruit salads.

Here are a few ways to use them:

• Mix sliced kiwi with berries and bananas to create a nutrient-dense fruit salad.
• Use diced kiwi in your favorite salsa recipe.
• Top smoothie bowls and Greek yogurt with sliced kiwi.
• Add fresh kiwi to smoothies and protein shakes.
• Top salads with diced kiwi for a sweet, tart twist.
• Blend kiwi into homemade salad dressings.
• Make marinades for meat and fish with blended kiwi, Worcestershire sauce, soy sauce, garlic, and olive oil.

There are many other ways to use kiwi in the kitchen. Try experimenting with kiwi in your favorite sweet and savory recipes.

Summary

You can enjoy kiwis on their own or add them to recipes like marinades, dressings, smoothies, and salsas.

Kiwis are a small fruit with a satisfyingly sweet taste and an impressive nutrient profile.

Not only are they packed with nutrients, like vitamins C and E, but studies show they may also benefit the health of your heart and digestive system and help you boost your intake of protective plant compounds.

Kiwis are also easy to use in the kitchen and you can enjoy them in both sweet and savory recipes.

Just one thing

Try this today: The next time you’re at the grocery store or farmers market, try adding at least one new fruit to your cart or basket.

Trying new fruits can shake up your routine and introduce variety into your diet — not to mention increasing your intake of vitamins, minerals, and beneficial plant compounds.

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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.

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calories, nutritional value ⋙ TablicaKalorijnosti.ru

fiber_manual_record Proteins

fiber_manual_record Carbohydrates

fiber_manual_record Fats

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9 0002 fiber_manual_record Carbs

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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 hints 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 kiwifruit, 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 information 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

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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.

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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.