aka: Chinese gooseberries, are small oval shaped fruits with a thin brown furry skin, light green inner pulp, and little black edible seeds at their center.Health info: Kiwi fruit contains nutrients and antioxidants believed to help protect DNA from damage, it can also be used as a blood thinner. Kiwi fruit has a protein dissolving enzyme called actinidin, thus it can be used as a meat tenderizer, like papaya.
How to choose: Kiwis are ready to eat when they yield gently to pressure and have a sweet smell. Avoid kiwis which are overly soft, or withered. Kiwis which are still firm can be bought and kept to ripen till they become soft.
How to store: Ripe kiwis can keep in the refrigerator for up to a week, when bought firm they can last for up to eight weeks at room temperature. Store kiwis in a paper bag to accelerate the rate they ripen.
Climate and origin: Kiwis originated in East Asia, probably China, and in the 1800s spread to most of the rest of the world. The climate they can tolerate depends on type, but most do well in warm temperate climates with a few being able to survive colder areas. (Zones 4-9 in the U.S.)
Taste: Kiwis have a tart taste and a mushy texture.
Vitamins and other nutrients: Kiwis are moderate in calories and an extremely good source of vitamin C, they also provide moderate amounts of calcium, iron, and potassium.
Click here to compare these nutrition facts with other fruits.
| Nutrition Facts |
| Kiwi Fruit (Chinese Gooseberries) Fresh Raw |
| Serving Size 100g |
| Calories 61 |
| % Daily Value* |
| Total Fat 0.52g | 1% |
| Saturated Fat 0.029g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 3mg | 0% |
| Total Carbohydrate 14.66g | 5% |
| Dietary Fiber 3g | 12% |
| Sugar 8.99g | ~ |
| Protein 1.14g | ~ |
| Vitamin A | 2% | • | Vitamin C | 155% |
| Calcium | 3% | • | Iron | 2% |
| *Percent Daily Values
are based on a 2,000 calorie diet. Your daily values may be higher or lower depending
on your calorie needs. |
|
| Vitamins | %DV |
| Vitamin A 87IU | 2% |
| Retinol equivalents 4μg | ~ |
| Retinol 0μg | ~ |
| Alpha-carotene 0μg | ~ |
| Beta-carotene 52μg | ~ |
| Beta-cryptoxanthin 0μg | ~ |
| Vitamin C 92.7mg | 155% |
| Vitamin E 1.46mg | 5% |
| Vitamin K 40.3μg | 50% |
| Vitamin B12 0μg | 0% |
| Thiamin 0.027mg | 2% |
| Riboflavin 0.025mg | 1% |
| Niacin 0.341mg | 2% |
| Pantothenic acid 0.183mg | 2% |
| Vitamin B6 0.063mg | 3% |
| Folate 25μg | 6% |
| Folic Acid 0μg | ~ |
| Food Folate 25μg | ~ |
| Dietary Folate Equivalents 25μg | ~ |
| Choline 7.8mg | ~ |
| Lycopene 0μg | ~ |
| Lutein+zeazanthin 122μg | ~ |
|
| Minerals | %DV |
| Calcium 34mg | 3% |
| Iron 0.31mg | 2% |
| Magnesium 17mg | 4% |
| Phosphorus 34mg | 3% |
| Sodium 3mg | 0% |
| Potassium 312mg | 9% |
| Zinc 0.14mg | 1% |
| Copper 0.13mg | 7% |
| Manganese 0.098mg | 5% |
| Selenium 0.2μg | 0% |
| Water 83.07g | ~ |
| Ash 0.61g | ~ |
| Useful Stats |
Percent of Daily Calorie Target
(2000 calories) |
3.05% |
| Percent Water Composition |
83.07% |
| Protein to Carb Ratio (g/g) |
0.08g |
|
Miscellaneous information: Although commonly associated with New Zealand, Italy is actually the top producer of kiwi fruit, growing over four hundred thousand metric tons a year. Over one million metric tons are grown world wide yearly.
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