The Nutritional Content Of Kiwis

Kiwis are a flavorful, healthful fruit to include in your nutrition plan. Originally known in Europe as Chinese gooseberries, kiwis are easily recognized by their fuzzy tan skin, tiny black seeds and juicy green flesh. The nutritional content of kiwis includes a variety of important vitamins, minerals and other essential nutrients. Their striking appearance also makes kiwis an attractive addition to a variety of dishes.

Calories and Carbohydrates

Kiwis are low in calories -- a 2-inch, average-sized fruit contains only about 42 calories. As with all types of fruit, kiwis contain natural carbohydrates, which your body absorbs and converts into energy. A kiwi contains 10 g of carbohydrates, of which approximately 60 percent are fruit sugars. A cup of sliced kiwi contains nearly 26 g of carbohydrates. Kiwis can be eaten with the skin on or peeled. Treat yourself to one in your lunch or as a snack for a quick boost of energy.

Fiber

An average-sized kiwi provides you with approximately 2 g of dietary fiber, which can help keep your bowels moving regularly. A cup of sliced kiwi includes 5 g of fiber. Adding cubed kiwi to a cup of nonfat vanilla yogurt makes a refreshing, light dessert.

Vitamin C

Kiwis contain an exceptionally high concentration of ascorbic acid, better known as vitamin C. A single kiwi contains nearly 65 mg of vitamin C, representing 72 to 87 percent of the recommended daily intake for men and women, respectively. Vitamin C supports your immune system function and helps keep your bones and joints healthy. Adding pureed kiwis to homemade lemonade adds a delightful flavor twist and increases the vitamin C content of this summertime favorite.

Vitamin A and Beta Carotene

Kiwis contain a small amount of vitamin A and the related micronutrient beta carotene. A cup of sliced kiwi provides you with approximately 7 micrograms of vitamin A and 92 micrograms of beta carotene, which your body can convert into vitamin A. Your respiratory, digestive and immune systems and skin require vitamin A to function normally. If you buy kiwis when they are still firm, allow them to ripen at room temperature to improve the flavor and texture. A ripe kiwi feels similar to a ripe peach.

Calcium

Kiwis provide you with a small amount of the mineral calcium, which your body uses to form and maintain healthy bones. A cup of sliced kiwi provides you with 60 mg of calcium, roughly 5 to 6 percent of the recommended daily intake for this mineral. Ripe kiwis will keep in your refrigerator for approximately a week. Storing kiwis with plums, pears, apples or peaches causes them to spoil more quickly.