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Nutrition Info: Kiwi Fruit

Posted on | August 4, 2010 | No Comments

Kiwi Fruit

Kiwi Fruit

Kiwi Fruit – Not just another hairy ordinary fruit! ‘Kiwi’ is name of the native bird in New Zealand and also this fruit – however it’s actual scientific names are: Actinidia chinenesis (Gold Kiwifruit), Actinidia deliciosa (Green Kiwifruit). It was first discovered in China and known as Yang Tao (Sunny Peach) or Mihou Tao (Macaque Peach).

Kiwi fruit was brought into western countries in the early 20th century when missionary Isabel Frasier introduced it to New Zealand after visiting China. Over the years, it has been planted, harvested and exported to various parts of the world. Today, kiwi fruit are grown commercially in New Zealand, California, Italy, South Africa and Japan.


This fruit may not be “love at first sight”, but underneath that fuzzy brown skin is bright green flesh that is an excellent source of Vitamin C, Potassium and Antioxidants.

Nutrition Information for 1 kiwi fruit, without skin, large (91g)

Energy (kcal) 56
Protein 1.04g
Fat 0.47g
Carbohydrate 13.34g
Sugar 8.18g
Fibre 2.7g
Calcium 31mg
Potassium 284mg
Vitamin C 84.4mg
Vitamin E 1.33mg
Vitamin A 79 IU

Benefits of Kiwi Fruit

  1. High fibre content – Aids in normalizing abnormal cholesterol levels/ Helps regulate bowel movements/ Protects the body from colon cancer/
  2. Rich in Antioxidants – Helps fights against free radicals caused by the environment and diet/Provides a healthy amount of vitamins required by the body
  3. Vitamin C – Protect against sneezing, wheezing and respiratory problems, especially in children
  4. Potassium in kiwi – For the prevention of high blood pressure, do you know that kiwi contains as much potassium as a banana?
  5. Increase water content in the body
  6. The black seeds contain Alfa-Linoleic Acid which is a source of Omega-3
  7. The rich flavonoids in kiwi can protect our cells from oxidative damage which causes DNA mutations and damage
  8. Helps with indigestion
    1. Eat the fruit by itself! Remember to peel the skin though
    2. Chop it up and toss it into your salads, yoghurt, or smoothies
    3. Use it as a substitute for strawberries in jams, pies and desserts
    4. Mix kiwi, orange and pineapple together to make excellent chutney for chicken or fish
    5. Chop into pieces and freeze for a low calorie, healthy dessert
    6. Mix kiwi juice, water and vodka as a face mask to produce an astringent for the toning and tightening of skin
    7. Mix kiwi juice, strawberries and water to make ice lollies for the whole family
    8. Add kiwis into soda water for a fresh flavour
    9. Slice thinly and add it to your morning breakfast toast or pancakes

    Serving Suggestions


    Kiwi fruit contains “actinidin” which is a protein-dissolving enzyme. Some common symptoms caused by this allergy are itching of the lips, mouth and inflammation of throat. It can also be very severe and cause wheezing, abdominal pain and life-threatening situations.

    It’s advised to use Antihistamines or Oral steroids if the allergy becomes severe and see a doctor.

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