Kiwi fruit nutrition facts -
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Medically Reviewed. Lynn Grieger, RDN, CDCES. Nutrition Facts Health Benefits Jump to More Topics. What Is Kiwi, and What Should I Know About Its History? Department of Agriculture: 2 44 calories milligrams mg of potassium , or 3 percent recommended daily value DV 2 g of dietary fiber, or 7 percent DV 0.
Promotes Bone Health The vitamin K in kiwi also promotes healthier, stronger bones. Helps You Get Better-Quality Sleep Do you have difficulty sleeping? Editorial Sources and Fact-Checking.
Resources What Is the Origin of Kiwifruit? Zespri Kiwifruit. Kiwi Fruit, Raw. Department of Agriculture. October 30, Deleted, October 18, Hunter DC, Skinner MA, Wolber FM, et al.
Consumption of Gold Kiwifruit Reduces Severity and Duration of Selected Upper Respiratory Tract Infection Symptoms and Increases Plasma Vitamin C Concentration in Healthy Older Adults.
British Journal of Nutrition. October 14, Chang C, Lin Y, Lu Y, et al. Kiwifruit Improves Bowel Function in Patients With Irritable Bowel Syndrome With Constipation [PDF].
Asia Pacific Journal of Clinical Nutrition. Svendsen M, Tonstad S, Heggen E, et al. The Effect of Kiwifruit Consumption on Blood Pressure in Subjects With Moderately Elevated Blood Pressure: A Randomized, Controlled Study. Blood Pressure. Duttaroy AK, Jorgensen A.
Effects of Kiwi Fruit Consumption on Platelet Aggregation and Plasma Lipids in Healthy Human Volunteers. Your blood sugar levels can significantly impact how your body feels and functions. When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.
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Heather Davis, MS, RDN, LDN. Kiwi Nutrition Facts Kiwi is a nutrient-dense fruit that can be a good source of dietary fiber, is low-calorie, and is known for its high vitamin C content.
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Octadecatrienoic acid. Fatty acids, total trans. Kiwifruit, raw, green contains calories per g serving. This serving contains 0. The latter is 16 g sugar and 5. Kiwifruit, raw, green contains 0. Kiwifruit, raw, green belong to 'Fruits and Fruit Juices' food category.
Food properties Source. Please let us know if you have any suggestions on how to make this website better. Kiwifruit, raw, green nutrition facts and analysis.. Daily values are based on a calorie a day diet.
Recommended daily intake of essential amino acids is provided for lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice.
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Barbie Cervoni MS, RD, CDCES, CDN, is a Vegetarian sources of lean protein dietitian Rruit certified diabetes care and Klwi specialist. Frit is jutrition tiny fruit KKiwi packs Kiwi fruit nutrition facts a lot of nutritional benefits. Sometimes Kiwi fruit nutrition facts to as kiwifruit or Chinese gooseberries, kiwis originated in China before spreading to New Zealand, and eventually, Europe and the United States. Unfortunately, kiwis can trigger a fruit allergy for some. However, for the majority of people who aren't allergic, kiwis are a sweet way to add vitamins, minerals, and fiber to the diet. One medium-sized kiwi 75g provides 42 calories, 0. Kiwis are an excellent source of vitamin C, fiber, and potassium.Kiwi fruit nutrition facts -
Kiwi nutrition has elements that help with bone growth and maintenance, eye and vision health, and can even help you sleep better, among the following benefits. One study conducted by the Department of Chemical Toxicology, Division of Environmental Medicine, at the Norwegian Institute of Public Health in which kiwifruit was supplemented to a normal diet showed that with just one to two golden kiwifruit a day, a marked decrease in internal oxidative damage occurred.
A recent study found that the vitamin C in kiwifruit may reduce cancer development because of its ability to reduce oxidative injury and enhance bowel movements. This may help in the prevention of colorectal cancer. A big reason for this is that vitamin C levels in kiwifruit outshine oranges and provide benefits that help repair and maintain a number of body tissues and systems.
Aside from the high levels of vitamin C and E, both natural antioxidants, kiwifruit is also rich in polyphenols that have immunostimulatory activity.
These polyphenols have been proven to prompt an immune system response. Collagen is the most abundant protein in our bodies and the building block that maintains the skin, muscles, bones and tendons.
Research shows that it breaks down as we age and is dependent on vitamin C, which we know is plentiful in kiwi fruit. Research published in the Journal of Cellular Physiology suggests that the polysaccharides in kiwifruit are able to double collagen synthesis in the body compared to normal conditions when this activity reduces as we age.
Kiwi is also a good source of a carotenoid and antioxidant called lutein. Lutein is incredibly beneficial to skin health by protecting us from UV light, marking yet another kiwi nutrition benefit.
Kiwifruit and other fruits high in vitamin C have been used successfully to treat a number of respiratory illnesses. Two studies have shown beneficial reactions in both adults and children suffering from asthma and other respiratory illnesses and infections after adding kiwifruit to their diets.
Both studies concluded that the fruit was able to enhance the vitamin C concentration. This was able to reduce the symptoms of the patients, including decreasing wheezing, head congestion and duration of sore throat.
Research published in Critical Reviews in Food Science and Nutrition shows that lutein is able to protect the eye by filtering out damaging short-wavelength UV light. Kiwifruit has milligrams of lutein in one large fruit.
That is substantially higher than almost any other fruit. Along with lutein, kiwi fruit has a great supply of another carotenoid , vitamin A. Vitamin A has proved to be beneficial for optimum eye health. Kiwi has shown promise as a treatment of bowel and digestive disorders. A number of studies have shown kiwi helps reduce complications related to irritable bowel syndrome as well as inflammatory bowel disease.
These are able to produce anti-inflammatory results, as well as overall improvements in bowel function. A more recent study found that kiwi consumption may work to increase stool frequency and looser stool consistencies, thereby working as a dietary alternative to laxatives in cases of mild constipation.
One kiwi a day can provide a lower risk of stroke, high blood pressure, blood clots and cardiovascular diseases. The potassium in kiwi fruit helps lower blood pressure, counteract sodium in the body and is a vasodilator, relaxing the blood vessels throughout the body.
The dietary fiber found in kiwi is also very heart-healthy, along with vitamin K, which is able to prevent the buildup of calcium in the arteries and therefore able to reduce the risk for heart attacks. Studies have shown that people who regularly consume kiwifruit have 15 percent lowered triglyceride levels compared to those who do not.
Kiwifruit is also a great source of omega-3s, magnesium, vitamin E and copper, all of which help keep the cardiovascular system working properly. Vitamin K is needed to use calcium to make bones.
That is why a vitamin K deficiency can be extremely troublesome and consuming dietary sources of the nutrient is important. Studies suggest that diets high in vitamin K can improve bone health and reduce the risk of bone-related injuries and diseases, like osteoporosis.
Another kiwi nutrition benefit is the presence of serotonin. Serotonin may be why the fruit has a long-running reputation for its sleep-aiding abilities. There is also evidence to suggest serotonin may help boost memory and mood and can even help with depression.
The trees in the Actinidia family kiwi trees have been used as medicinal plants in China for many years, treating ailments like joint pain, bladder stones, and cancers of the liver and esophagus. Both the fruit and roots of kiwi have proven inhibitory effects on human liver, lung and colon cancer cell growth.
Thanks to its polysaccharides and the abundance of antioxidants found in fresh kiwi nutrition, studies in mice have shown anti-tumor effects and reduction of cancer cells.
These reasons are why kiwis are among some of the best cancer-fighting foods available in nature. Both green and golden kiwifruit have shown antifungal and antibacterial capabilities in several studies.
The most antibiotic activity has been found in the seeds, which are commonly consumed with the fruit because of their small size. The golden kiwifruit contains a protein called actinchinin, which is suggested as the origin of its antifungal capabilities.
Extracts from the kiwifruit have shown antibacterial activity against a number of bacterial strains. These capabilities may also be connected to the large number of antioxidants in the fruit.
Kiwifruit allergy is very common and responsible for 10 percent of all food allergy reactions in children. People with allergies to latex and other fruits like avocados and bananas should be especially cautious.
Reports show that kiwifruit allergy can result in :. Individuals on beta-blockers should consume kiwifruit in moderation, as the potassium found in the fruit can alter the potassium levels to higher than what is healthy.
Heightened potassium can be harmful to the kidneys, especially for those with kidney illness. Kiwifruit also has the capability to slow blood clotting in some individuals and could negatively affect people with bleeding disorders.
Kiwifruit holds well in storage. Therefore the season extends from November through April — but it can usually be found in grocery stores year-round. When purchasing kiwifruit, size is usually not indicative of quality. Kiwis can be stored at home at room temperature or in the refrigerator.
Learn more about the benefits of folate. 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. 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 — Which fruits are the most healthful? Beta-blockers can cause potassium levels to rise in the blood, so people taking this type of medication should monitor their intake of potassium.
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. 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. 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 available fresh, dried, or as juice.
Various kiwi products are available for purchase online. In general, people with GERD are encouraged to consume more fruits and foods rich in vitamin C and fiber. Miho Hatanaka, RDN, L.
Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the health benefits of kiwifruit? Medically reviewed by Miho Hatanaka, RDN, L.
on December 5, Benefits Nutrition Recipes Risks Summary The kiwifruit, or Chinese gooseberry, originally grew wild in China. Possible health benefits. Share on Pinterest The vitamin C in kiwi may improve skin health.
Nutritional contents. Kiwifruit in the diet. Kiwifruit health risks. 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. Was this helpful?
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Detoxification Diet Plans kiwifruit, or Chinese gooseberry, originally grew Kiwo in Protein for lean muscle mass in athletes. Benefits of kiwis may include high vitamin C Kiwi fruit nutrition facts, anti-inflammatory effects, and being nurtition source of dietary fiber. Kisi schoolteacher introduced the fruit to New Zealand inupon returning from China with seeds. 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 pressureboost wound healing, help maintain bowel health, and more. For instance, did Detoxification Diet Plans fruut that Detoxification Diet Plans is fduit of the most nugrition vitamin Facte foods around? In fact, just Fat burners for men cup of kiwi nutrition provides more than the Detoxification Diet Plans recommended allowance of vitamin C. The kiwifruit, also called the Chinese gooseberry, comes in different varieties — golden kiwi and green kiwi being the most popular. This fruit easily added to fruit salads, smoothies, and other delicious meals and snacks, and kiwis also great on their own. The flesh of the fruit is sweet, creamy and delicious. Can you eat kiwi skin? Its fuzzy exterior is similar to that of a peach, and the fruit can be enjoyed with or without it.
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