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 Yellow kiwi
Yellow kiwi, also known as golden kiwi, is a vibrant, nutrient-rich fruit cultivated primarily in New Zealand, with increasing production in Italy and Chile. It is a hybrid variety of the green kiwi with smoother skin and a sweeter, less tangy flavor. This tropical fruit is low in calories (about 79 kcal per 100g), offering high vitamin C content—nearly double the daily recommended intake per fruit. It is also rich in vitamin E, potassium, and dietary fiber, while being low in fat and naturally cholesterol-free. The yellow kiwi is an excellent addition to smoothies, salads, or eaten raw as a snack.
Health Benefits
- Supports immune health with 161% of the daily value of vitamin C per 100g, promoting wound healing and protecting against free radical damage.
- Aids digestion due to dietary fiber (approximately 2.0g per 100g), which helps maintain healthy gut function.
- Promotes skin health due to its vitamin E content (1.6mg per 100g), an antioxidant that supports skin repair and elasticity.
Dietary Considerations
Selection and Storage
Store yellow kiwis at room temperature until ripe, then refrigerate to extend freshness for up to a week. Wash thoroughly before consuming or slicing.
Common Questions About Yellow kiwi Nutrition
Is yellow kiwi high in protein?
Yellow kiwi is not particularly high in protein. A single medium-sized yellow kiwi (about 100 grams) contains approximately 1.2 grams of protein. It is better known for its high vitamin C content rather than its protein content.
Can I eat yellow kiwi on a keto diet?
Yellow kiwi can fit into a keto diet in small portions but should be consumed mindfully due to its natural sugar content. One medium yellow kiwi contains about 13 grams of carbohydrates, making it less suitable for strict keto plans but acceptable for some low-carb diets if balanced out carefully.
What are the health benefits of yellow kiwi?
Yellow kiwi is rich in vitamin C, providing over 150% of the daily recommended intake per 100 grams, which supports immune health. It is also a good source of dietary fiber and antioxidants, aiding digestion and reducing oxidative stress. Additionally, yellow kiwi contains actinidin, an enzyme that supports protein digestion.
What is the recommended portion size for yellow kiwi?
The recommended portion size for yellow kiwi is about 1-2 medium-sized fruits (approximately 100-200 grams) per day. This serves as a healthy snack or addition to a meal, providing key nutrients without excessive sugars or calories, as one medium fruit has around 61 calories.
How does yellow kiwi compare to green kiwi?
Yellow kiwi is sweeter and less tart compared to green kiwi, making it more appealing to those who prefer milder flavors. Nutritionally, yellow kiwi has slightly more vitamin C but less fiber than green kiwi. Both are excellent, nutrient-dense fruits, but yellow kiwi is often considered a better choice for those who prefer a sweeter taste.
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.
