Kiwi with skin

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 skin

Kiwi, a small oval fruit native to China but popularly grown in countries like New Zealand and Italy, is known for its vibrant green flesh and speckled black seeds. Eating kiwi with skin enhances its nutritional benefits, as the skin is rich in fiber. This fruit is low in calories, offering approximately 42 kcal per 100g, while being packed with vitamins like vitamin C, vitamin K, and essential minerals such as potassium. It also contains health-promoting antioxidants and phytonutrients, making it an excellent choice for boosting immunity and supporting overall well-being.

Health Benefits

• High in vitamin C (71mg per 100g), which supports immune health and reduces inflammation.
• Rich in dietary fiber (up to 3g per 100g, with skin), aiding digestion and promoting gut health.
• Contains potassium (approximately 215 mg per 100g), essential for heart health and maintaining electrolyte balance.

Dietary Considerations

Allergens: Contains Latex (cross-reactivity), Fruit allergy

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-fructose, histamine intolerance

Selection and Storage

Store kiwis at room temperature away from sunlight to ripen, or refrigerate for prolonged shelf life. Wash thoroughly before consumption, especially if eating with skin.

Common Questions About Kiwi with skin Nutrition

Is kiwi with skin high in protein?

Kiwi with skin is not particularly high in protein; one medium kiwi (approximately 76 grams) contains about 0.8 grams of protein. Its nutritional value primarily comes from vitamins, minerals, and fiber rather than protein content.

Can I eat kiwi with skin on a keto diet?

Kiwi with skin is not ideal for a strict keto diet as it contains around 12 grams of carbs in a medium-sized fruit, including 2.1 grams of fiber. While not entirely off-limits, the fruit might need to be consumed in limited quantities for those closely tracking net carbs.

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

Eating kiwi with the skin increases fiber intake by up to 50%, aiding digestion and promoting gut health. Kiwi is also high in vitamin C, with one fruit providing over 90% of the daily recommended intake. The skin is rich in antioxidants, which contribute to reducing inflammation and supporting overall well-being.

How much kiwi with skin should I eat in one serving?

A common serving size is one medium kiwi, approximately 76 grams. Eating one kiwi provides 42 calories, 2.1 grams of fiber, and an excellent boost of vitamin C and potassium, making it a nutritious snack without excessive calorie consumption.

How does kiwi with skin compare to peeled kiwi in nutrition?

Kiwi with skin offers more fiber and antioxidants compared to peeled kiwi, as the skin contains nutrients that are otherwise discarded. Additionally, the texture of the skin adds a unique experience, but some may prefer to remove it due to its slightly fuzzy surface.

Data Sources & Scientific References