Nutrition board

  • One medium-sized kiwifruit contains only 46 calories
  • A serving of kiwifruit (2 kiwis) has twice the vitamin C of an orange, as much potassium as a banana and the fiber of a bowl of whole grain cereal–all for less than 100 calories!
  • a 100-gram serving of kiwifruit—that’s about one large kiwi—provides 15% of the Recommended Daily Allowance (RDA) of potassium.
  • A kiwifruit’s fiber content is as high as many whole grain cereals and it contributes to its moderate to low glycemic index of 52; it does not rapidly raise blood glucose levels—which is great news for individuals suffering from diabetes
  • kiwifruit has the best nutrient density of 21 commonly consumed fruits
  • It is rich in magnesium, a nutrient essential to convert food into energy.

Tip:
Kiwifruit contains protein actinidain which softens the meat. Same protein digests proteins in milk and gelatin and prevents solidification of desserts (induces “melting” of the cake).

Nutritional value per 100 g (3.5 oz)
Energy 255 kJ (61 kcal)
Carbohydrates 14.66 g
Sugars 8.99 g
Dietary fiber 3 g
Fat 0.52 g
Protein 1.14 g
Vitamins
Vitamin A equiv.

lutein zeaxanthin

122 μg
Thiamine (B1) (2%)

0.027 mg

Riboflavin (B2) (2%)

0.025 mg

Niacin (B3) (2%)

0.341 mg

Pantothenic acid (B5) (4%)

0.183 mg

Vitamin B6 (5%)

0.063 mg

Folate (B9) (6%)

25 μg

Choline (2%)

7.8 mg

Vitamin C (112%)

92.7 mg

Vitamin E (10%)

1.46 mg

Vitamin K (38%)

40.3 μg

Minerals
Calcium (3%)

34 mg

Iron (2%)

0.31 mg

Magnesium (5%)

17 mg

Manganese (5%)

0.098 mg

Phosphorus (5%)

34 mg

Potassium (7%)

312 mg

Sodium (0%)

3 mg

Zinc (1%)

0.14 mg

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