Kiwi Nutrition

Kiwi Nutrition

Kiwi nutrition is 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.

  • Kiwi nutrition is 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 nutrition 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.

  • Kiwi nutrition is a good source of magnesium which helps to build and strengthen bones, relaxes the muscles and nerves and keeps the blood circulating smoothly.

  • Kiwi nutrition is 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)

    NutrientUnits1.00 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)

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