Green kiwi

Fruit

Item Rating: 84/100

1 serving (100 grams) contains 61 calories, 1.1 grams of protein, 0.5 grams of fat, and 14.7 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		145.2
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.1 mg	0%
Total Carbohydrates		35 g	12%
	Dietary Fiber	7.1 g	25%
	Sugars	21.2 g
protein		2.6 g	5%
Vitamin D		0 mcg	0%
Calcium		81.0 mg	6%
Iron		0.7 mg	3%
Potassium		742.9 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 10 cal (6.7%)

Protein: 10 cal (6.5%)

Carbs: 140 cal (86.8%)

About Green kiwi

Green kiwi, also known as Actinidia deliciosa, originated from China but is widely associated with New Zealand, where it was popularized and cultivated extensively. This small, fuzzy fruit is celebrated for its vibrant green flesh, tiny edible black seeds, and a sweet-tart flavor. Kiwis are nutrient-dense, offering a rich source of vitamin C (over 80% of the daily recommended intake per 100g), dietary fiber, and antioxidants like vitamin E and polyphenols. They are low in calories (around 61 kcal per 100g) while containing essential minerals such as potassium, copper, and folate. The fruit is often consumed raw in salads, desserts, or as a healthy snack, contributing to its versatility in both savory and sweet cuisines.

Health Benefits

• Rich in vitamin C, helping boost the immune system and acting as a powerful antioxidant.
• Contains dietary fiber, which supports digestive health and helps regulate blood sugar levels.
• High potassium content aids in maintaining healthy blood pressure and heart function.
• Provides vitamin E, which supports skin health and protects cells from oxidative stress.
• Contains folate, essential for cell growth and particularly beneficial during pregnancy.

Dietary Considerations

Allergens: Contains kiwi

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: People with kiwi allergy, low-fiber diet

Selection and Storage

Store ripe kiwis in the refrigerator to extend freshness for up to 1-2 weeks. To ripen unripe kiwis, keep them at room temperature or place them in a paper bag with a banana or apple.

Common Questions About Green kiwi Nutrition

Is green kiwi high in protein?

Green kiwi is not high in protein. One medium-sized kiwi (approximately 69 grams) contains only about 0.8 grams of protein, making it a poor source compared to protein-rich foods like meat, legumes, or nuts.

Can I eat green kiwi on a keto diet?

Kiwi is relatively high in carbohydrates, with one medium kiwi containing around 11 grams of carbs and 2 grams of fiber. While it can be incorporated into a keto diet in moderation, it may be best avoided if you are strictly limiting carb intake.

What are the health benefits of green kiwi?

Green kiwis are rich in vitamin C, providing about 64 milligrams per medium fruit (more than 70% of daily needs). They are also a good source of dietary fiber, aiding digestion, and contain antioxidants which help combat oxidative stress and support immune health.

What is the recommended portion size for green kiwi?

A standard serving size is one medium kiwi, weighing about 69 grams. This portion provides roughly 42 calories, making it a healthy snack option that's low in calories and high in nutrients.

How does green kiwi compare to golden kiwi?

Green kiwi is more tart in flavor, while golden kiwi is sweeter and less acidic. Nutritionally, green kiwi contains slightly more fiber (around 2 grams per fruit vs. 1 gram in golden kiwi), but golden kiwi has more vitamin C (up to 130% of daily needs per fruit compared to around 70% in green kiwi).

Data Sources & Scientific References