Kiwifruit (Actinidia chinensis) 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 Benefits of Kiwifruit:
Increased Immune Function
Reduced Cancer Risk
Reduced Risk of Colon Cancer
Protection Against Heart Disease
Protection Against Dementia
Alleviation of Cardiovascular Disease
Alleviation of Hypertension (High Blood Pressure)
Promoted Eye Health
Alleviation of Inflammation
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. *Some of these health benefits are due to the nutrients highly
concentrated in Kiwifruit, and may not necessarily be related to Kiwifruit.
Click here to compare these nutrition facts with other fruits.
Kiwifruit green raw
Serving Size 100g
% Daily Value*
Total Fat 0.52g
Saturated Fat 0.029g
Total Carbohydrate 14.7g
Dietary Fiber 3g
*Percent Daily Values
are based on a 2,000 calorie diet. Your daily values may be higher or lower depending
on your calorie needs.
Vitamin A 87IU
Retinol equivalents 4μg
Vitamin C 92.7mg
Vitamin D 0IU (0μg)
D2 Ergocalciferol ~IU (~μg)
D3 Cholecalciferol ~IU (~μg)
Vitamin E 1.46mg
Vitamin K 40.3μg
K1 - Dihydrophylloquinone 0μg
K2 - Menaquinone-4 ~μg
Vitamin B12 0μg
Pantothenic acid 0.183mg
Vitamin B6 0.063mg
Folic Acid 0μg
Food Folate 25μg
Dietary Folate Equivalents 25μg
Omega 3 to Omega 6 Ratio
Omega 6 to Omega 3 Ratio
Total Omega 3s
18D3CN3 Alpha Linolenic(ALA)
18D4 Stearidonic (SDA)
Total Omega 6s
18D2CLA Conjugated Linoleic(CLA)
18D3CN6 Gamma-linolenic (GLA)
20D3N6 Di-homo-gamma-linolenic (DGLA)
20D4N6 Arachidonic (AA)
22D4 Adrenic (AA)
Essential Amino Acids
Percent of Daily CalorieTarget (2000 calories)
Percent Water Composition
Protein to Carb Ratio (g/g)
How to choose Kiwifruit: Kiwifruit 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 Kiwifruit: 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 ripen them quickly.
Climate and origin: Kiwifruit 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: Kiwifruit have a tart taste and a mushy texture.
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 each year in the world.
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