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 | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.1 mg | 0% | |
| Total Carbohydrates | 33.3 g | 12% | |
| Dietary Fiber | 5.5 g | 19% | |
| Sugars | 21.4 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54.8 mg | 4% | |
| 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 Kiwi gold
Kiwi Gold, also known as golden kiwi, is a tropical fruit native to New Zealand and later cultivated in regions such as Italy and China. Unlike the green kiwi, this variety has smooth, bronze skin and vibrant golden flesh with a sweeter and less tangy flavor. Kiwi Gold is a nutrient-dense food, rich in vitamins C and E, potassium, and dietary fiber, while being low in calories and fat. One medium-sized kiwi provides about 79 mg of vitamin C, which is more than 85% of the recommended daily intake, and it also contains antioxidants and naturally occurring enzymes like actinidin that aid digestion. Its unique flavor makes it popular for fresh eating, smoothies, or as a garnish in desserts and savory dishes.
Health Benefits
- Supports immune health due to its high vitamin C content (79 mg per medium kiwi, over 85% of the recommended daily intake).
- Promotes skin health through natural antioxidants like vitamin E, which helps protect skin cells from oxidative damage.
- Enhances digestion with dietary fiber (approximately 2 grams per fruit) and actinidin, a natural enzyme that aids protein digestion.
Dietary Considerations
Selection and Storage
Store unripe kiwi gold at room temperature until they yield to gentle pressure. Once ripe, refrigerate in a plastic bag for up to one week to extend freshness.
Common Questions About Kiwi gold Nutrition
What is the nutritional content of Kiwi Gold?
Kiwi Gold is low in calories, with about 79 calories per 100 grams. It provides 1.2 grams of protein, 0.6 grams of fat, and 19 grams of carbohydrates, including 14 grams of natural sugars. It's also rich in Vitamin C, offering around 161 mg per 100 grams, which is more than twice the daily recommended intake.
Can I eat Kiwi Gold on a keto or low-carb diet?
Kiwi Gold is not ideal for a strict keto diet due to its relatively high natural sugar content, with 14 grams of sugar per 100 grams. However, it can fit a low-carb diet in moderation, as it is nutrient-dense and provides benefits like Vitamin C and fiber.
What are the health benefits of eating Kiwi Gold?
Kiwi Gold is excellent for immune support, thanks to its high Vitamin C content, which boosts immunity and reduces oxidative stress. It is also a good source of fiber, aiding digestion and promoting gut health. Additionally, its natural antioxidants like polyphenols can help combat inflammation.
What is the recommended portion size for Kiwi Gold?
A typical serving size of Kiwi Gold is one medium fruit, which weighs about 100-120 grams depending on size. This serving provides approximately 79-95 calories, making it a healthy snack that delivers plenty of nutrients without excessive calorie intake.
How does Kiwi Gold compare to green kiwi in terms of nutrition and taste?
Kiwi Gold is sweeter and less tart than green kiwi, with natural sugar content slightly higher at 14 grams per 100 grams compared to about 9 grams in green kiwi. Nutritionally, both are rich in Vitamin C, but Kiwi Gold generally has more, providing 161 mg per 100 grams compared to 93 mg in green kiwi. Fiber content is slightly lower in Kiwi Gold, making green kiwi better for digestive health.
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.
