Kiwi (Chinese gooseberry) is a small fruit that grows on a woody vine species in the genus Actinidia. Tastes sweet and tangy, this tiny oval-shaped kiwi has a thin light brown skin and a bright green flesh with series of tiny edible black seeds. Kiwi is originated in eastern China but more popularly cultivated in New Zealand in the 20th century.
Kiwis are high in vitamin C, fiber, and antioxidants, which provide several health benefits to the body. In addition, its low-calorie count makes it a healthy choice for consuming as a snack or sides or a unique dessert.
The Golden Kiwi Fruit
Golden Kiwi Fruit has higher vitamins C and folate than Green Kiwi Fruit. At the same time, Green Kiwi Fruit has more dietary fiber and low sugar compared to Golden Kiwi Fruit. So Taste-wise, both are the same and nutritious and healthy.
About Kiwi Trees
Kiwi trees originally have their roots in southwestern China; It is also known as Chinese gooseberry. Until the 19th century, Kiwi was not exported to other countries, But in the 20th century, the Chinese started exporting Kiwi seeds to Europe, the US, and Newzealand. As a result, today, Kiwi fruits are available worldwide.
Types of Kiwi Fruits
Kiwi fruits are of two types, namely, hardy Kiwi and Kiwi berry. The difference between the two types of Kiwi’s is the Sizes and Colors. Hardy kiwi is a fuzzy brown fruit, and Kiwi berry’s are grapes shaped with green fruits.
Nutrition in Kiwi Fruits
According to the USDA data, the nutritional value of raw green kiwifruit (100g) are as follows.
| Nutrient | Value |
| Calories | 61 g |
| Carbohydrates | 14.66 g |
| Water | 83 g |
| Sugars | 8.99 g |
| Fiber | 3 g |
| Protein | 1.14 g |
| Fat | 0.52 g |
Vitamins
According to the USDA data, vitamins and their quantity in raw green kiwifruit (100g) are as follows.
| Vitamins | Quantity |
| Thiamine (B1) | 0.027 mg |
| Riboflavin (B2) | 0.025 mg |
| Niacin (B3) | 0.341 mg |
| Pantothenic acid (B5) | 0.183 mg |
| Vitamin B6 | 0.063 mg |
| Folate (B9) | 25 µg |
| Choline | 7.8 mg |
| Vitamin C | 92.7 mg |
| Vitamin E | 1.46 mg |
| Vitamin K | 40.3 µg |
Minerals
According to the USDA data, minerals and their quantity in raw green kiwifruit (100g) are as follows.
| Minerals | Quantity |
| Calcium | 34 mg |
| Copper | 0.13 mg |
| Iron | 0.31 mg |
| Magnesium | 17 mg |
| Manganese | 0.098 mg |
| Phosphorus | 34 mg |
| Potassium | 312 mg |
| Selenium | 0.2 µg |
| Sodium | 3 mg |
| Zinc 0.14 mg | 0.14 mg |
Health benefits
- Improves bone health
- Prevents cancer
- Can help treat asthma
- Aids digestion
- Boosts the immune system
- Help manage heart health and blood pressure
FAQ
Which vitamin in kiwi contributes to bone health?
Kiwi contains vitamin K and minerals such as calcium and phosphorus, and these nutrients play an important role in bone health.
Is eating kiwi improves digestive health?
Kiwi is an excellent source of dietary fibers, which helps for regular and healthy digestion. It also contains an enzyme called actinidin that enhances protein digestion in the stomach.