Nutritional Facts Concerning Kiwi

Kiwi, also known as kiwifruit, is actually a berry. It originated in China, where it is known as the Chinese gooseberry. It actually takes two small kiwis, which can be eaten with the skin or without, to equal one 5 oz. serving of this nutrient dense fruit.

Nutritional Overview

One serving of kiwi contains 50 calories, 13 g of total carbohydrates and 1 g of protein. Kiwi contains a small amount of vitamin A and iron, but it is a vitamin C powerhouse, providing 140 percent of the USDA's recommended daily allowance. Kiwi also provides 8 percent of the potassium, 6 percent of the copper and 4 percent of the magnesium needed each day. Kiwi does contain a very small amount of fat, due to the seeds and seed oil inside the fruit.

Fructose

The eight grams of simple sugars found in a serving of kiwi come from fructose. Natural fructose is actually metabolized more slowly than sucrose, or table sugar. This slower digestion and release of sugar means that consuming kiwi will not produce blood sugar spikes.

Fiber

Many fruits are excellent sources of dietary fiber, and kiwi is no exception. Dietary fiber is almost indigestible. Dietary fiber enhances colon health, slows the release of sugars into the blood and keeps you full for longer periods of time. A single serving of kiwi contains 3 g of dietary fiber which is 12 percent of the USDA's recommended daily allowance of dietary fiber.

Kiwi Allergies

Allergic reactions to kiwi can occur at any age. Symptoms of an allergic reaction vary with each individual. According to a study conducted by the University of Southampton in Southampton, England, the most common signs of an allergic reaction to kiwi is an itching of the mouth. Abdominal symptoms include stomach pain and vomiting. Wheezing and difficulty breathing have also been reported. Gideon Lack, M.D., also reported in "The New England Journal of Medicine" that those with kiwi allergies are more prone to latex allergies. Those who suspect a kiwi allergy should always alert their health care provider to avoid unnecessary contact with latex gloves.