Kiwifruit, also known as kiwifruit or Chinese gooseberry, is a small fruit with a fuzzy brown exterior and bright green flesh inside. It is native to China but is now widely grown in countries like New Zealand, Italy, Chile, and the United States. There are several varieties of kiwi available in the market, each with its unique characteristics and nutritional profile.
Green Kiwi
Green kiwis are the most commonly found variety in supermarkets around the world. They have a tangy-sweet flavor and are rich in nutrients like vitamin C, vitamin K, potassium, and fiber. One medium-sized green kiwi (around 76 grams) contains:
- Calories: 50
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0.5 grams
- Fiber: 2.4 grams
- Vitamin C: 64 milligrams (71% of the daily recommended intake)
- Vitamin K: 13 micrograms (14% of the daily recommended intake)
- Potassium: 215 milligrams (5% of the daily recommended intake)
Green kiwis also contain small amounts of other vitamins and minerals like vitamin E, copper, folate, and magnesium.
Gold Kiwi
Gold kiwis, also known as golden kiwis, have a similar nutrient profile to green kiwis but with some notable differences. They have a sweeter and less tangy taste compared to green kiwis and have a smooth, hairless skin. One medium-sized gold kiwi (around 76 grams) contains:
- Calories: 60
- Carbohydrates: 14 grams
- Protein: 1 gram
- Fat: 0.3 grams
- Fiber: 2 grams
- Vitamin C: 64 milligrams (71% of the daily recommended intake)
- Vitamin K: 13 micrograms (14% of the daily recommended intake)
- Potassium: 280 milligrams (6% of the daily recommended intake)
Just like green kiwis, gold kiwis also contain small amounts of other vitamins and minerals.
Red Kiwi
Red kiwifruit, also known as baby kiwi or kiwi berry, is a smaller variety of kiwi with a smooth skin that can be eaten whole. It has a sweeter taste compared to green and gold kiwis and is rich in nutrients like antioxidants, vitamin E, and lutein. One serving of red kiwi (around 100 grams) contains:
- Calories: 61
- Carbohydrates: 15 grams
- Protein: 1 gram
- Fat: 0 grams
- Fiber: 3 grams
- Vitamin C: 154 milligrams (171% of the daily recommended intake)
- Vitamin E: 2.5 milligrams (17% of the daily recommended intake)
- Lutein: 255 micrograms
Red kiwis also contain small amounts of other vitamins and minerals like vitamin A, potassium, and calcium.
Kiwiberries
Kiwiberries are a type of red kiwi that is even smaller in size, about the size of a grape. They have a similar nutrient profile to red kiwis but with a slightly higher concentration of nutrients due to their smaller size. One serving of kiwiberries (around 100 grams) contains:
- Calories: 61
- Carbohydrates: 15 grams
- Protein: 1 gram
- Fat: 0 grams
- Fiber: 3 grams
- Vitamin C: 154 milligrams (171% of the daily recommended intake)
- Vitamin E: 2.5 milligrams (17% of the daily recommended intake)
- Lutein: 255 micrograms
In addition to their high nutrient content, kiwiberries are also a good source of antioxidants, which can help protect against cell damage and lower the risk of chronic
Nutritional Value of Different Kiwi Varieties.
| Kiwi Type | Calories (per 100g) | Vitamin C | Vitamin K | Fiber | Potassium | Carbs | Sugar |
| Green Kiwi | 61 | 93 mg | 40 mcg | 3 g | 312 mg | 15 g | 9 g |
| Golden Kiwi | 64 | 154 mg | 10 mcg | 3 g | 312 mg | 15 g | 8 g |
| Baby Kiwi | 50 | 92 mg | 18 mcg | 2 g | 280 mg | 12 g | 7 g |
| Red Kiwi | 80 | 120 mg | 30 mcg | 4 g | 350 mg | 17 g | 10 g |
Here’s a quick look at the different kiwi varieties:
- Green Kiwi: Contains 61 calories and is high in Vitamin C and fiber, which supports your immune system and digestion.
- Golden Kiwi: With 64 calories, it has even more Vitamin C than green kiwi, boosting your skin health and immune defense
- Baby Kiwi: Lower in calories (50) and sugar, it’s a small but nutritious option, ideal for a quick, healthy snack.
- Red Kiwi: At 80 calories, it offers more potassium and Vitamin K, which can help with energy and electrolyte balance.
Ways to Incorporate Kiwi into Your Diet
Here are some simple and delicious ways to add this superfood into your daily meals:
- Make a refreshing kiwi smoothie by blending together kiwi, banana, spinach, and almond milk.
- Add sliced kiwi to your morning oatmeal or yogurt for an extra boost of nutrients.
- Use kiwi slices as a topping for salads or on top of grilled chicken or fish for a sweet and tangy twist.
- Make a fruit salsa by combining diced kiwi, mango, red onion, jalapeno, and lime juice. Serve it with chips or use it as a topping for grilled meats.
- Make a healthy dessert by layering sliced kiwi with low-fat Greek yogurt and chia seeds. Top it off with some honey for added sweetness.
With its numerous health benefits and versatile ways to incorporate it into your meals, kiwi is truly a superfood that deserves a spot in your diet. So next time you’re at the grocery store, don’t forget to pick up this delicious and nutrient-dense fruit! Overall, adding more fruits like kiwi