Kiwi with peel

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	21.4 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 Kiwi with peel

Kiwi, or kiwifruit, is a small, oval-shaped fruit with edible green flesh and brown, fibrous peel. It originates from China, likely cultivated as early as the 12th century, but gained widespread popularity in New Zealand, where it was renamed after the national bird. The peel of kiwi is nutrient-dense, adding fiber while giving a slightly earthy taste. Nutritionally, kiwis are low in calories (around 42 kcal per 100g), rich in vitamin C (71mg per 100g), vitamin K, potassium (215mg per 100g), and antioxidants. Its sweet-tart flavor makes it versatile, used raw, in desserts, or smoothies, while the peel contributes texture and nutrients. Eating kiwi with the peel boosts its fiber content to approximately 3g per fruit, enhancing its overall health profile.

Health Benefits

• Supports immune health due to high vitamin C content (around 85% of the daily value per serving).
• Aids digestion through dietary fiber present in both the flesh and peel (3g per fruit).
• Promotes heart health via potassium (215mg per 100g), essential for maintaining proper blood pressure.
• Contains antioxidants like lutein and zeaxanthin, which support eye health.
• Improves skin health with vitamin E found in the peel, which aids in retaining moisture and preventing oxidative damage.

Dietary Considerations

Allergens: Contains latex

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Latex allergy, low-fodmap diet

Selection and Storage

Store kiwis at room temperature until ripe, then refrigerate for up to a week. Wash thoroughly if consuming the peel to remove dirt and residual pesticides.

Common Questions About Kiwi with peel Nutrition

Is kiwi with peel high in protein?

Kiwi with peel is not a significant source of protein, as it contains only about 1 gram of protein per 100 grams. Its main nutritional benefits come from its high vitamin C, fiber, and antioxidant content.

Can I eat kiwi with peel on a keto diet?

Kiwi with peel is not ideal for a strict keto diet due to its carbohydrate content. A 100-gram serving of kiwi contains approximately 15 grams of carbs, including 3 grams of fiber. It might fit into a more moderate low-carb plan if portion sizes are controlled.

What are the health benefits of eating kiwi with the peel?

Eating kiwi with the peel significantly increases fiber intake, boosting digestion and gut health. The skin also contains additional antioxidants that support immune health and reduce oxidative stress. However, some individuals may experience mild irritation due to the skin's texture.

What is the recommended serving size for kiwi with peel?

A typical serving size of kiwi with peel is one medium kiwi, which weighs around 70-100 grams. This provides roughly 60 calories, 3 grams of fiber, and more than 100% of the daily recommended intake of vitamin C.

How does eating kiwi with peel compare to eating it without the peel?

Eating kiwi with the peel adds approximately 50% more fiber compared to a peeled kiwi, enhancing digestive health. The peel also contains additional antioxidants and nutrients, although some people find the texture slightly unpleasant. Washing thoroughly to remove any potential pesticide residues is recommended.

Data Sources & Scientific References