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kiwi.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

kiwifruitChinese gooseberrykiwigreen kiwiActinidia deliciosaraw green kiwifruit

Recipes with kiwi + Add to pantry

SERVING

CALORIES

PROTEIN

1.1g

CARBS

14.7g

FAT

0.50g

FIBER

3.0g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories61kcal—

Protein1.1g2%

Carbohydrates14.7g5%

Fiber3.0g11%

Sugar9.0g18%

Total fat0.50g1%

Saturated fat0.03g0%

Trans fat0g—

Cholesterol0mg0%

Water83.1g—

MINERALS

Sodium3.0mg0%

Potassium312mg7%

Calcium34mg3%

Iron0.30mg2%

Magnesium17mg4%

Phosphorus34mg3%

Zinc0.14mg1%

Copper0.13mg14%

Manganese0.10mg4%

Selenium0.20µg0%

VITAMINS

Vitamin A4.0µg0%

Vitamin C92.7mg103%

Vitamin D0µg0%

Vitamin E1.5mg10%

Vitamin K40.3µg34%

Thiamin (B1)0.03mg3%

Riboflavin (B2)0.03mg2%

Niacin (B3)0.34mg2%

Pantothenic acid (B5)0.18mg4%

Vitamin B60.06mg4%

Folate (B9)25µg6%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup180g

1 tablespoon11.3g

1 teaspoon3.8g

1 ml0.8g

1 liter750g

1 piece76g

HEALTH BENEFITS

Why eat it.

✓Excellent source of Vitamin C, often exceeding daily requirements in a single fruit, which boosts immune function and collagen production.
✓High in dietary fiber, which aids digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
✓Contains the enzyme actinidin, which helps break down proteins and can ease feelings of bloating or indigestion after a protein-rich meal.
✓Rich in antioxidants, including Vitamin E and polyphenols, that help protect the body against oxidative stress and inflammation.

COOKING TIPS

In the kitchen.

1The enzyme actinidin in raw kiwi is an effective meat tenderizer; use it in marinades for no more than 15-20 minutes to prevent the meat from becoming mushy.
2Actinidin also prevents gelatin from setting. If using kiwi in gelatin-based desserts, briefly cook the fruit first to deactivate the enzyme.
3The fuzzy brown skin is edible and a good source of fiber and folate. For a less fuzzy experience, choose golden kiwis or scrub green kiwis well before eating whole.
4For easy eating, simply slice the kiwi in half crosswise and scoop out the flesh with a spoon.

STORAGE

Keep it fresh.

Store unripe kiwis at room temperature away from direct sunlight until they yield to gentle pressure, which can take 3-5 days.
Once ripe, transfer kiwis to the refrigerator in a plastic bag, where they will stay fresh for up to two weeks.

FAQ

Frequently asked questions.

Is kiwi healthy?

Yes, kiwi is very healthy. It's an excellent source of Vitamin C, dietary fiber, and various antioxidants. These nutrients support immune function, aid digestion, and protect against oxidative stress, making it a beneficial addition to any diet.

What are the main nutritional benefits of kiwi?

Kiwi is exceptionally rich in Vitamin C, often providing more than the daily requirement in a single fruit, which boosts immunity and collagen production. It's also high in dietary fiber, promoting digestive health and regularity. Additionally, kiwi contains antioxidants like Vitamin E and polyphenols, which help combat inflammation.

How many calories and carbs are in a kiwi?

Per 100g, kiwi contains approximately 61 calories and 14.7g of carbohydrates. It also provides about 1.1g of protein and 0.5g of fat, making it a relatively low-calorie and nutrient-dense fruit.

Is kiwi good for digestion?

Yes, kiwi is excellent for digestion. It's high in dietary fiber, which aids in regular bowel movements and supports a healthy gut. Furthermore, kiwi contains the enzyme actinidin, which helps break down proteins, potentially easing indigestion and bloating after meals.

Can diabetics eat kiwi?

Yes, diabetics can generally eat kiwi in moderation. While it contains natural sugars, kiwi has a relatively low glycemic index (GI), meaning it causes a slower rise in blood sugar compared to high-GI fruits. Its high fiber content also helps manage blood sugar levels.

Is kiwi keto-friendly?

Kiwi is generally not considered keto-friendly due to its carbohydrate content. At 14.7g of carbs per 100g, a single kiwi can quickly exceed the strict daily carb limits of a ketogenic diet. Small portions might be acceptable for some, but it's not ideal for strict keto.

How do you eat a kiwi, and do you need to peel it?

Kiwi can be eaten by slicing it in half and scooping out the flesh with a spoon, or by peeling the skin and then slicing or dicing it. While the fuzzy skin is edible and contains extra fiber, many prefer to peel it due to its texture.

What does kiwi taste like?

Kiwi has a unique sweet and tart flavor, often described as a mix between strawberries, bananas, and pineapples. It has a soft, juicy green flesh with tiny, edible black seeds that add a slight crunch.

How do you store kiwi, and how do you know if it's ripe?

Unripe kiwis can be stored at room temperature to ripen, which usually takes a few days. Once ripe, or if already ripe when purchased, store kiwis in the refrigerator for up to 1-2 weeks. A ripe kiwi will yield slightly to gentle pressure, similar to a ripe peach.

Can kiwi cause allergies?

Yes, kiwi can cause allergic reactions in some individuals, particularly those with oral allergy syndrome or allergies to latex, birch pollen, or other fruits like avocados or bananas. Symptoms can range from mild itching in the mouth to more severe reactions like swelling or difficulty breathing.

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