Kiwi fruit, also known as the Chinese gooseberry, has a flavor reminiscent of bananas mixed with pineapples and strawberries. The fruit is native to China but is widely grown in New Zealand. A kiwi's fuzzy brown skin encases a pale green flesh featuring a strip of white pulp and tiny black seeds. Kiwis are low in calories and high in nutrients, making them a healthy addition to any diet.
Calories
One cup of sliced kiwi fruit contains 108 calories. One large fruit, weighing about 91g, contains 56 calories. A medium fruit, weighing about 76g, contains 46 calories.
Breakdown
The majority of the calories in a cup of kiwi, 93, come from carbohydrates. In a 1-cup serving of kiwi, only 7.7 calories come from fat. Another 6.8 calories come from protein. A cup of kiwi contains 16g, or 64 calories, of naturally occurring sugar, which are counted as part of the carbohydrates.
Benefits
Choosing a kiwi instead of higher-calorie snacks such as chips or baked goods can help you manage your weight. One cup of kiwi also provides over 250 percent of the recommended dietary allowance for vitamin C, based on a 2,000-calorie diet. You also get 5g of fiber in 1 cup of kiwi, which can help regulate your digestion, prevent heart disease and help you feel full when you are restricting calories. One cup of kiwi also provides more potassium than is available in a small banana.
Uses
Blend a whole, peeled kiwi into a low-calorie smoothie. Puree a medium kiwi with several fresh mint leaves, a frozen banana and enough water to moisten the mixture in a blender for a 151-calorie snack. Serve yourself a smaller serving of breakfast cereal in the morning and fill the rest of your bowl with fresh kiwi slices. Stir fresh diced kiwi into plain yogurt to add a sweet, tart flavor. Avoid cooking kiwi fruit, as it alters the texture and flavor.
Member Comments