Kiwifruit, green
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
58
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 48 (82.8%) |
| Protein | 4.2 (7.3%) |
| Fat | 4.0 (6.8%) |
| Total | 58 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 84 (83.9%) |
| Carbohydrate | 14 (14.0%) |
| Protein | 1.1 (1.1%) |
| Ash | 0.6 (0.6%) |
| Fat | 0.4 (0.4%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in vitamin C which is an antioxidant that protects cells from free radical damage and supports immune function
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Good source of vitamin K which is important for blood clotting and bone health
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Contain actinidin which helps digestion by breaking down proteins
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High in potassium which helps regulate blood pressure and heart function
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Fiber content promotes healthy digestion and regular bowel movements
Risks
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Some people may experience oral allergy syndrome from raw kiwifruit due to cross-reactivity with birch pollen allergens
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Kiwifruit contains oxalates that can irritate the throat and lead to a sore throat or mouth ulcers in sensitive individuals
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Eating too many kiwifruits may cause diarrhea or abdominal discomfort in some people due to its high fiber and vitamin C content
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Kiwifruit skin contains a protein-dissolving enzyme that can irritate the inside of the mouth if eaten in large quantities
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Like many fruits, kiwifruit is high in natural sugars. For those watching their sugar intake, moderation is key
Additional Information
Kiwifruit, green, raw, is a delicious and nutrient-dense fruit that offers numerous health benefits. This small, green fruit is packed with essential vitamins, minerals, and antioxidants, making it a fantastic addition to a balanced diet.
One of the primary attributes of kiwifruit is its high vitamin C content. Just one medium-sized kiwifruit provides more than the daily recommended intake of vitamin C, which is essential for a healthy immune system. Vitamin C also acts as a powerful antioxidant, protecting the body against free radicals and reducing the risk of chronic diseases.
Another notable attribute of kiwifruit is its fiber content. Kiwifruit is an excellent source of dietary fiber, which aids in digestion and promotes a healthy gut. Fiber helps prevent constipation, regulates blood sugar levels, and may even reduce the risk of heart disease and certain types of cancer.
Kiwifruit is also rich in several other essential vitamins and minerals. It is a good source of vitamin K, which is crucial for blood clotting and bone health. Additionally, kiwifruit contains vitamin E, potassium, and folate, all of which play vital roles in maintaining overall health.
Moreover, kiwifruit is known for its antioxidant properties. It contains various antioxidants, such as vitamin C, vitamin E, and carotenoids, which help neutralize harmful free radicals in the body. Antioxidants are essential for reducing inflammation, protecting against chronic diseases, and promoting healthy aging.
Furthermore, kiwifruit has a low glycemic index, meaning it does not cause a rapid spike in blood sugar levels. This makes it a suitable fruit for individuals with diabetes or those watching their blood sugar levels. The fiber content in kiwifruit also helps slow down the absorption of sugar into the bloodstream, providing a steady release of energy.
While kiwifruit offers numerous nutritional benefits, there are a few potential risks associated with its consumption. Some individuals may be allergic to kiwifruit, experiencing symptoms such as itching, swelling, or difficulty breathing. It is advisable to consult a healthcare professional if you suspect an allergy to kiwifruit.
Additionally, kiwifruit contains a natural enzyme called actinidin, which can sometimes cause irritation or a burning sensation in the mouth or throat, especially in individuals with sensitive digestive systems. However, this is rare and usually only occurs when consuming large quantities of kiwifruit.
Lastly, kiwifruit, like most fruits, contains natural sugars. While the sugar content is not excessive, individuals who need to monitor their sugar intake, such as those with diabetes or following a low-sugar diet, should be mindful of their portion sizes.
In conclusion, kiwifruit, green, raw, is a nutrient-dense fruit with numerous health benefits. Its high vitamin C content, fiber, antioxidants, and low glycemic index make it an excellent choice for supporting a healthy immune system, digestion, and overall well-being. However, individuals with allergies or sensitive digestive systems should exercise caution, and those monitoring their sugar intake should consume kiwifruit in moderation.