Kiwi Nutrition

Kiwi Fruit

Kiwifruit or Chinese gooseberry is the edible berry of several species of woody vines in the genus Actinidia. The most common cultivar group of kiwifruit is oval, about the size of a large hen's egg. It has a fibrous, dull greenish-brown skin and bright green or golden flesh with rows of tiny, black, edible seeds. The fruit has a soft texture, with a sweet and unique flavor. China produced 56% of the world total of kiwifruit in 2016.

Kiwifruit, Zespri SunGold Or Green, Raw Nutrition

Nutritional value per 100 g (3.5 oz)

• Energy - 262 kJ (63 kcal), 255 kJ (61 kcal)
• Carbohydrates - 15.8 g, 14.66 g
• Sugars - 12.3 g, 8.99 g
• Dietary fiber - 1.4 g, 3 g
• Fat - 0.28 g, 0.52 g
• Protein - 1.02 g, 1.14 g

Vitamins

• Vitamin A - 24 μg, 122 μg
• Thiamine (B1) - (0%) 0 mg, (2%) 0.027 mg
• Riboflavin (B2) - (6%) 0.074 mg, (2%) 0.025 mg
• Niacin (B3) - (2%) 0.231 mg, (2%) 0.341 mg
• Pantothenic acid (B5) - (2%) 0.12 mg, (4%) 0.183 mg
• Vitamin (B6) - (6%) 0.079 mg, (5%) 0.063 mg
• Folate (B9) - (8%) 31 μg, (6%) 25 μg
• Vitamin (B12) - (3%) 0.08 μg, (0%) 0 μg
• Choline - (0%) 1.9 mg, (2%) 7.8 mg
• Vitamin C - (194%) 161.3 mg, (112%) 92.7 mg
• Vitamin E - (9%) 1.4 mg, (10%) 1.46 mg
• Vitamin K - (6%) 6.1 μg, (38%) 40.3 μg

Minerals

• Calcium - (2%) 17 mg, (3%) 34 mg
• Copper - (8%) 0.151 mg, (7%) 0.13 mg
• Iron - (2%) 0.21 mg, (2%) 0.31 mg
• Magnesium - (3%) 12 mg, (5%) 17 mg
• Manganese - (2%) 0.048 mg, (5%) 0.098 mg
• Phosphorus - (4%) 25 mg, (5%) 34 mg
• Potassium - (7%) 315 mg, (7%) 312 mg
• Selenium - (1%) 0.4 μg, (0%) 0.2 μg
• Sodium - (0%) 3 mg, (0%) 3 mg
• Zinc - (1%) 0.08 mg, (1%) 0.14 mg

Other constituents

• Water - 82 g, 83 g

Also Read : Kiwi Benefits & Side Effects In Hindi