Kiwi fruit, also known as yang tao or Chinese gooseberry, come in 10 different varieties with similar nutritional profiles, although only three are commonly cultivated and sold. The most common variety is green kiwi, with brown fuzzy skin, green flesh and tiny edible black seeds. Other varieties include baby kiwis and gold kiwis. Kiwi fruit is typically not cooked, but can be eaten raw or blended into smoothies. The skin is edible, but many people choose to eat only the inner flesh.
Servings and Calories
One serving is a single medium kiwi fruit, which weighs approximately 76g. Large kiwis may weigh 90g or more and may provide more calories and nutrients than smaller fruit. In a single medium kiwi there are about 46 calories.
Macronutrients
Kiwis are a fat-free food and are also low in sodium, containing only 2mg per fruit. A serving contains 11g of carbohydrates, including 7g of sugar. They contain small amounts of omega-6 and omega-3 fatty acids, essential fatty acids the body cannot produce itself. There is 1g of fiber in a single kiwi and no cholesterol. Kiwis have a high water content of about 63g per fruit.
Micronutrients
Kiwis contain 117 percent of the daily recommended value of vitamin C, a full 70.5mg per fruit. Kiwis are also high in vitamin K, with 30.6mcg, 38 percent of the daily value. Other vitamins in kiwi fruit include vitamin A, vitamin E, vitamin B6, choline, niacin, folate, pantothenic acid and betaine. Minerals in kiwi fruit include iron, calcium, magnesium, manganese, phosphorus, selenium, zinc, copper and potassium.
Phytochemicals
Kiwis are also high in phytochemicals, including flavonoids and carotenoids, beneficial compounds not classified as vitamins or minerals. While many of the phytochemicals in fruit remain undiscovered and unstudied, some known phytochemicals found in kiwi fruit include nonfluorescing chlorophyll catabolytes, lutein, caffeic acid and xanthin.
Health Benefits
According to The World's Healthiest Foods, kiwis exert a protective effect on the cardiovascular system and colon. Eating kiwis also reduces wheezing symptoms in asthmatics and protects against the eye disease macular degeneration. To gain the most health benefits, kiwis should be fully ripe when consumed, as antioxidants and other compounds are at their maximum when the fruit is completely ripe.
Considerations
According to Walk About Magazine, kiwis contain an enzyme called actinidin that can act as a meat tenderizer. Kiwis also contain compounds called oxalates, which may aggravate kidney and gallbladder conditions, so people with these diseases should avoid kiwis. They also have components that are similar in structure to latex and may trigger a reaction in individuals with a latex allergy.
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