What are the Nutritional Benefits of Kiwi Fruits

What is Kiwi?

Kiwi fruit, also known as Chinese gooseberry, is a small, oval-shaped fruit with a fuzzy brown exterior and bright green flesh with small black seeds in the center. It has a sweet and tangy flavor and is rich in vitamin C, fiber, and other nutrients.


The fruit is native to China but is now widely cultivated in many other parts of the world, including New Zealand, where it is a popular export. Kiwi fruit is often eaten raw, sliced in salads, used in smoothies, or added as a garnish to desserts.

Calories in Kiwi

A medium-sized kiwi fruit (approximately 69 grams) contains approximately 61 calories. The fruits are a low-calorie fruit that is also high in fiber, vitamin C, vitamin K, and potassium.

This makes them a great choice for a healthy snack or addition to a balanced diet. However, keep in mind that the calorie content of kiwi can vary depending on its size and ripeness.

Nutritional Value

It is a rich source of various nutrients and has numerous health benefits. Here are some of the nutritional values of :

  1. Vitamins: Kiwi is an excellent source of vitamin C, providing more than 100% of the daily recommended intake in just one serving. It also contains vitamin K, vitamin E, folate, and vitamin A.
  2. Minerals: Contains several essential minerals such as potassium, calcium, iron, magnesium, and phosphorus.
  3. Antioxidants: Rich in antioxidants like flavonoids and carotenoids, which help to protect the body from oxidative stress and prevent chronic diseases.
  4. Fiber: It is high in dietary fiber, which aids in digestion, regulates blood sugar levels, and promotes a healthy gut.
  5. Low in calories: It is low in calories, making it an excellent option for weight loss.

Overall, kiwi is a nutrient-dense fruit that offers numerous health benefits, including improved immune function, digestive health, and heart health.

It is also a delicious and versatile fruit that can be added to smoothies, salads, or eaten on its own as a snack.

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Sabina Kamene