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Kiwi fruit Nutrition Facts Health Benefits | Green Kiwi Red Kiwi

Kiwi fruit

Kiwi fruit is loaded with essential minerals, vitamins and is also a good source for antioxidants, fiber, folate, and potassium. Kiwi fruit provides massive health benefits including improved cardiovascular health, lower blood pressure, boosting the immune system, improvement of digestion and metabolism, protection from DNA damage and cancer and betterment of eye power.

What Is Kiwi?

It is an edible berry about the size of a large hen's egg. Kiwi has a fibrous, dull greenish-brown skin and bright green or golden flesh with rows of tiny, black, edible seeds. Delicious Kiwi taste is slightly sweet and tangy with a creamy texture. Kids often love them because its pulp looks more attractive than that of other fruits. Kiwi fruit is available in year around and is regularly eaten as directly or as part of a salad, on fruit tarts or in smoothies. Italy, New Zealand, Chile, Greece, France, Turkey, Iran, Japan, United States and Portugal are the main countries that produce kiwi fruit.

Varieties Of Kiwi Fruit:

Most common Kiwi fruits are Fuzzy kiwifruit, Golden kiwifruit, Kiwi berries, red kiwi fruit, baby kiwi fruit. These vary in size, shape, color, taste.

Nutrition Values Of Kiwi Fruit: 

Kiwi fruit is packed with lot vitamins and minerals, antioxidants.

1. Kiwifruit, Green, Raw (Nutritional value per 100 g (3.5 oz), % of Recommended Dietary Allowance):


Vitamin A equiv. lutein zeaxanthin               122 μg,

Thiamine (B1)                                              0.027 mg (2% of RDA),

Riboflavin (B2)                                              0.025 mg(2% of RDA),

Niacin (B3)                                                     0.341 mg(2% of RDA),

Pantothenic acid (B5)                                    0.183 mg(4% of RDA),

Vitamin (B6)                                                   0.063 mg(5% of RDA),

Folate (B9)                                                     25μg(6% of RDA),

 Choline                                                          7.8 mg(2%of RDA),

Vitamin C                                                        92.7 mg(112% of RDA),

Vitamin E                                                        1.46 mg(10%of RDA),

Vitamin K                                                        40.3 μg (38% of RDA).


Calcium                                                           (3% of RDA) 34 mg,

Iron                                                                 (2% of RDA) 0.31 mg,

Magnesium                                                     (5% of RDA) 17 mg,

Manganese                                                     (5% of RDA) 0.098 mg,

Phosphorus                                                    (5% of RDA) 34 mg,

Potassium                                                       (7% of RDA) 312 mg,

Sodium                                                           (0% of RDA) 3 mg,

Zinc                                                                 (1% of RDA) 0.14 mg.


It contains 255 kJ (61 kcal)


 It has total 14.66 g of crabs, Sugars 8.99 g, Dietary fiber 3 g.


 It has 0.52 g of Healthy fat.


1.14 g of Proteins is there in kiwi.

2. Kiwifruit, Gold, Raw (Nutritional value per 100 g (3.5 oz), % of Recommended Dietary Allowance):


Vitamin A equiv.lutein zeaxanthin                114 μg,

Thiamine (B1)                                               0.024 mg (2% of RDA),

Riboflavin (B2)                                              0.046 mg (4% of RDA),

Niacin (B3)                                                     0.28 mg   (2% of RDA),

Pantothenic acid (B5)                                    0.5 mg (10% of RDA),

Vitamin B6                                                     0.057 mg(4% of RDA),

Folate (B9)                                                     34 μg (9% of RDA),

Choline                                                          5 mg (1% of RDA),

 Vitamin C                                                      105.4 mg (127% of RDA),

Vitamin E                                                        1.49 mg (10% of RDA), 

Vitamin K                                                        5.5 μg (5% of RDA)


Calcium                                                           20 mg (2% of RDA),

Iron                                                                 0.29 mg (2% of RDA),

Magnesium                                                    14 mg (4% of RDA), 

Manganese                                                     0.058 mg (3% of RDA),

Phosphorus                                                    29 mg (4% of RDA),

Potassium                                                       316 mg (7% of RDA),

Sodium                                                           3 mg (0% of RDA),

Zinc                                                                 0.10 mg (1% of RDA)


It contains 251 kJ (60 kcal).


 It has total 14.23 g of crabs, Sugars 10.98 g, and Dietary fiber 2 g.


 It has 0.56 g of Healthy fat.


1.23 g of Proteins is present in kiwi.

Health Benefits Of Kiwi Fruit:

Kiwi fruits contain numerous phytonutrients as well as well-known vitamins and minerals that promote your health. Here we list few health benefits of Kiwi fruit:

  1. Increases Your Immunity Power:

Kiwi is rich in vitamin C content and also contains antioxidant compounds proven to boost the immune system.

  1. Improves Digestive Metabolism:

Kiwi is high in fiber which helps to regulate bowel movements. Thus Kiwi prevents the constipation and other intestinal problems.

  1. Control Of Blood Pressure:

Kiwis are great source of potassium which keep the blood pressure under control by balancing the effects of sodium in our system and helpful for normal functioning of the heart.

  1. Beneficial For Pregnant Women:

Kiwi fruits are rich in Vitamin B6 (folate), which is beneficial for pregnant women because, it is helpful in the development of the foetus, making it healthy. It is also considered to be good for growing children.

  1. Improves Skin Nature:

Kiwi fruit is loaded with vitamin E and antioxidants, which protect your skin from degeneration.

  1. Protects From DNA Damage And Cancer:

Kiwi contains combination of powerful Antioxidants, eliminating free radicals that could cause inflammation or cancer and also helps to protect the DNA cell from oxidative damage.

Kiwi fruit

  1. Prevents  Cardiovascular Diseases (CVD) And Coronary Heart Diseases:

Kiwi fruit has dietary fiber, which is helpful for lowering the risk of cardiovascular disease (CVD) and coronary heart disease.

  1. Protects Against The Eye Problems:

Kiwi has high levels of lutein and zeaxanthin, both of which are helpful protecting eyes and promote good vision.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  WatermelonsFeijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince FruitTangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit, Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit, Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  Jack FruitAsian Pear, Apricot Fruit, Date Palm FruitCoconutCherimoya Custard Apple FruitBlackberry FruitCantaloupe FruitGooseberry FruitCranberry FruitKiwi FruitDurio Zibethinus FruitKumquat FruitsJujube FruitGrape FruitsBoysenberry Fruit Avocado FruitsCarambola FruitsCommon Fig FruitCherry FruitApple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi PowderGarlicGingerGreen Beans-French-beansFenugreekDrumsticksDill-LeavesCurry-LeavesCucumberCorn-Grain popcornAmaranth-LeavesCarrot-vegetableCoriander-LeavesCabbageBottle-GourdCapsicumCluster-Beans, Bitter-GourdBeetrootAsh Gourd-Winter-MelonBrinjal

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