Source: USDA FDCFDC ID: 1662236

Kiwi Nutrition Facts: Health Benefits of This Superfood

Nutrition values per 100g serving

61 kcal

Calories

1.4 g

Protein

0.7 g

Total Fat

14.9 g

Carbs

Kiwi, often called the Chinese gooseberry, is a vibrant, nutrient-dense fruit known for its fuzzy brown skin and bright green, tangy flesh. This small powerhouse is packed with essential vitamins and minerals, making it a perfect addition to a balanced diet.

Health Benefits

Immune System Support

The high concentration of Vitamin C helps stimulate immune function and protects the body against oxidative stress.

Heart Health

With zero sodium and a significant amount of potassium, kiwis help maintain healthy blood pressure levels and support cardiovascular function.

Digestive Wellness

The 2.7g of dietary fiber per 100g promotes regular digestion and helps maintain a healthy gut microbiome.

Bone Strength

Containing 37.8 µg of Vitamin K and 41 mg of calcium, kiwis contribute to bone density and proper blood clotting.

Nutrition Summary

With only 61 calories per 100g, kiwi is a low-calorie, nutrient-packed snack that offers an excellent balance of macronutrients and micronutrients. It is exceptionally high in Vitamin C, containing 93.2 mg per 100g, which exceeds the daily requirements for many individuals. Additionally, it provides a heart-healthy dose of 311 mg of potassium and 2.7g of dietary fiber, all while being completely free of cholesterol, sodium, and saturated fats.

Quick Facts

Calories

61 KCAL

Vitamin C

93.2 MG

Fiber

2.7 G

Potassium

311 MG

Fat

0 G Saturated

Who Should Eat This?

Kiwi is ideal for athletes, health-conscious individuals, and anyone looking to boost their immune system and digestive health with a low-calorie, vitamin-rich snack.