Diet Bites Logo

Kiwifruit Calories

Article by Sky Taylor, Diet Bites

Calories in Kiwi

One gold kiwi fruit contains about 52 calories while one green that is two inches in diameter contains about 42. One pound of kiwifruit contains about 180 calories.

The Nutritional Values of Kiwi

diet grazingCan you eat the fuzzy skin or peeling of the kiwi? It is edible but some may find the fuzzy texture off-putting. Therefore, when serving it to a crowd, it's best to peel the outer layer away before using in your recipe or arranging on a tray.

A Super Food, Rich in Potassium Values, Low in Salt Content

diet grazingThe kiwi is an exotic fruit that is considered a super food. It's definitely rich in potassium at 588 mgs for the gold specimen and 562 for the green.

It's also naturally low in sodium content and contains no caffeine or cholesterol. It also provides hints of iron and calcium benefits and is rich in dietary fiber. That little two inch-round green goddess contains over two grams of dietary fiber with the gold just under two grams.

Makes an Excellent Snack Choice

diet grazingEnjoy this unique fruit for snack time. It pairs quite well with some varieties of cheese; add a few whole grain crackers to round off your mini-power-snack. When the fruit is at a fully ripened, fully sweetened state, it also pairs well with low fat or Greek yogurt.

How to Store

diet grazingStore them in a cool place and the unripened kiwifruit will store well for weeks. Or, if you need them to come to a ripened state, place them into a bowl with other fruit; the enzymes within the kiwi quicken ripening.

Chinese Gooseberry History

diet grazingThe kiwi was once commonly known as the Chinese Gooseberry because they originated in the Yangtze Valley but since - they have 'branched out' in many other areas of the world. They are currently grown and harvested in Australia, New Zealand, South American, France and Italy.

Golden Kiwi Calories, Nutrition Facts

Vitamins, Minerals

Units

100 g

1 Cup, Sliced

1 Fruit, 86 g

Energy kcal 60 112 52
Protein g 1.23 2.29 1.06
Total lipid (fat) g 0.56 1.04 0.48
Carbohydrate, by difference g 14.23 26.47 12.24
Fiber, total dietary g 2.0 3.7 1.7
Sugars, total g 10.98 20.42 9.44
Calcium, Ca mg 20 37 17
Iron, Fe mg 0.29 0.54 0.25
Magnesium, Mg mg 14 26 12
Phosphorus, P mg 29 54 25
Potassium, K mg 316 588 272
Sodium, Na mg 3 6 3
Zinc, Zn mg 0.10 0.19 0.09
Vitamin C, total ascorbic acid mg 105.4 196.0 90.6
Thiamin mg 0.024 0.045 0.021
Riboflavin mg 0.046 0.086 0.040
Niacin mg 0.280 0.521 0.241
Vitamin B-6 mg 0.057 0.106 0.049
Vitamin A, RAE g 4 7 3
Vitamin A, IU IU 72 134 62
Vitamin E (alpha-tocopherol) mg 1.49 2.77 1.28
Vitamin D (D2 + D3) g 0.0 0.0 0.0
Vitamin D IU 0 0 0
Vitamin K (phylloquinone) g 5.5 10.2 4.7
Fatty acids, total saturated g 0.149 0.277 0.128
Fatty acids, total monounsaturated g 0.036 0.067 0.031
Fatty acids, total polyunsaturated g 0.207 0.385 0.178

 

Related Articles

Exercise & Activity Articles

Why We Get Fat

Diet Bites | Disclaimers

Diet Bites is a Trademark