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 Golden kiwi
The golden kiwi, scientifically known as Actinidia chinensis, is a fruit native to China but widely cultivated in New Zealand, making it a popular staple in both Asian and Pacific cuisines. It is slightly sweeter and less tangy compared to its green kiwi counterpart, with golden flesh and smooth skin. Nutritionally, golden kiwi is rich in vitamin C, providing over 100% of the recommended daily intake per serving, and also contains dietary fiber, potassium, and antioxidants like polyphenols, which contribute to its health benefits. Its low-calorie yet nutrient-dense profile makes it a versatile option for many diets, offering a refreshing taste with significant nutritional value.
Health Benefits
- Supports immune function due to its high vitamin C content, offering 161 mg per 100 g.
- Promotes digestive health with 3 grams of dietary fiber per serving.
- Aids in heart health by providing potassium (312 mg per 100 g), which helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store golden kiwis at room temperature until ripe, then refrigerate for prolonged freshness. Peel before consumption, or slice in half and scoop out the flesh with a spoon.
Common Questions About Golden kiwi Nutrition
What is the nutritional content of golden kiwi?
Golden kiwi is low in calories, with approximately 60 calories per fruit. It contains 1 gram of protein, 0.6 grams of fat, and about 14 grams of carbohydrates, including 3 grams of dietary fiber. Golden kiwi is also rich in vitamin C (providing 150% of the daily recommended intake per serving) and contains potassium, vitamin E, and antioxidants.
Can I eat golden kiwi on a keto diet?
Golden kiwi is high in natural sugars and carbohydrates, which makes it less suitable for strict keto diets. With around 14 grams of carbs per fruit, it might be challenging to include it without exceeding daily carb limits, but you could enjoy it in moderation depending on your macro goals.
What are the health benefits of golden kiwi?
Golden kiwi is a nutrient-dense fruit packed with vitamin C, which supports immune health, and potassium, which contributes to heart health and muscle function. It also contains antioxidants that protect against oxidative stress, and its fiber content is beneficial for digestion.
How many golden kiwis should I eat per day?
Eating 1-2 golden kiwis per day is a reasonable portion to enjoy their health benefits without consuming excessive sugar or calories. A single fruit provides an excellent source of vitamin C and fiber while fitting into a balanced diet.
How does golden kiwi compare to green kiwi in taste and nutrition?
Golden kiwi tends to be sweeter and less tart than green kiwi, making it more palatable for some. Nutritionally, both are rich in vitamin C, but golden kiwi contains slightly more vitamin C and less fiber. Golden kiwi also has higher levels of vitamin E and can be softer in texture.
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.
- Kiwifruit: a review of antioxidant and health-promoting propertiesNational Center for Biotechnology Information (NCBI)In-depth analysis of the antioxidant capacity and health implications of consuming kiwifruit, including golden kiwi.
- Dietary Guidelines for Americans, 2020-2025: Make Every Bite CountU.S. Department of Health and Human Services and USDAGuidelines promoting the consumption of nutrient-dense fruits like golden kiwi to meet daily nutritional requirements.
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.
