1 serving (100 grams) contains 60 calories, 1.2 grams of protein, 0.4 grams of fat, and 14.0 grams of carbohydrates.
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Nutrition Information
Calories |
142.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.0 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.1 mg | 0% | |
| Total Carbohydrates | 33.3 g | 12% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 21.4 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 750 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Gold kiwi
Gold kiwi, a tropical fruit native to New Zealand, is a sweeter and less tangy variety of green kiwi, characterized by its smooth bronze skin and vibrant yellow flesh. Popular in various cuisines, especially in desserts, smoothies, and fruit salads, gold kiwi is a nutrient-dense food rich in vitamins and antioxidants. A single gold kiwi (about 100 grams) contains approximately 79 mg of vitamin C, which is over 88% of the daily recommended intake. It is also a source of dietary fiber, vitamin E, potassium, and small amounts of folate. Low in calories (roughly 60 calories per fruit) and fat, this fruit is a powerhouse for boosting immunity and supporting digestion.
Health Benefits
- Rich in vitamin C (88% of daily value per 100g), gold kiwis can boost immune health and protect cells from oxidative damage.
- Contains potassium (315 mg per 100g), which helps regulate blood pressure and support muscle function.
- High in dietary fiber (2 grams per 100g) to promote digestive health and prevent constipation.
- Provides vitamin E (1.5 mg per 100g), an antioxidant that helps maintain skin health and protects against free radical damage.
- Low glycemic index and natural sugars make it a diabetic-friendly fruit, helping to manage blood sugar levels in moderation.
Dietary Considerations
Selection and Storage
Store gold kiwis at room temperature if unripe or in the refrigerator once ripe to maintain freshness for up to a week. Wash thoroughly before cutting and consuming.
Common Questions About Gold kiwi Nutrition
Is gold kiwi high in protein?
Gold kiwi is not a significant source of protein, providing only about 1.2 grams of protein per 100 grams. It is mostly valued for its high vitamin C content and other nutrients.
Can I eat gold kiwi on a keto diet?
Gold kiwi can be challenging to fit into a strict keto diet due to its carbohydrate content of approximately 14 grams per 100 grams. If you're following a less restrictive low-carb diet, it may be consumed in moderation.
What are the health benefits of eating gold kiwi?
Gold kiwi is an excellent source of vitamin C, providing more than 100% of the daily recommended value per 100 grams, which supports immune health and skin health. It also contains dietary fiber and antioxidants that may aid digestion and reduce inflammation.
What is the recommended serving size for gold kiwi?
A recommended serving size is typically one medium gold kiwi, which is about 100 grams and contains approximately 60 calories, making it a healthy, nutrient-dense snack.
How does gold kiwi compare to green kiwi?
Gold kiwi is sweeter and has a smoother skin compared to green kiwi, which has a more tart flavor and a fuzzier texture. Nutritionally, gold kiwi has slightly higher vitamin C content and lower acidity, making it gentler on sensitive stomachs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
