Know what’s on your plate
Green kiwifruit
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 61 kcal —
- Protein 1.1 g 2%
- Carbohydrate 12 g 4%
- Fat 0.5 g 1%
- Saturated fat 0 g 0%
- Fibre 3 g 11%
- Sugars 9 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4 µg 0%
- Vitamin C 92.7 mg 103%
- Vitamin D 0 µg 0%
- Vitamin E 1.5 mg 10%
- Vitamin K 40.3 µg 34%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.34 mg 2%
- Pantothenic acid (B5) 0.18 mg 4%
- Vitamin B6 0.06 mg 4%
- Folate (B9) 25 µg 6%
- Vitamin B12 0 µg 0%
- Choline 7.8 mg 1%
Minerals
- Calcium 34 mg 3%
- Iron 0.31 mg 2%
- Magnesium 17 mg 4%
- Phosphorus 34 mg 3%
- Potassium 312 mg 7%
- Zinc 0.14 mg 1%
- Copper 0.13 mg 14%
- Manganese 0.1 mg 4%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 61 | 1.1 g | 12 g | 0.5 g |
| 1 × cup, sliced | 180 g | 110 | 2.1 g | 21 g | 0.9 g |
| 1 × fruit (2" dia) | 69 g | 42 | 0.8 g | 8 g | 0.4 g |
| 2 × cup, sliced | 360 g | 220 | 4.1 g | 42 g | 1.9 g |
| ½ × cup, sliced | 90 g | 55 | 1 g | 11 g | 0.5 g |
| 3 × cup, sliced | 540 g | 329 | 6.2 g | 63 g | 2.8 g |
| 4 × cup, sliced | 720 g | 439 | 8.2 g | 84 g | 3.7 g |
Similar foods
- Green kiwi fruit62 kcal / 100 g
- Kiwifruitraw59 kcal / 100 g
- Kiwi fruitraw51 kcal / 100 g
- Golden kiwi fruitraw63 kcal / 100 g
- Kiwifresh48 kcal / 100 g
- Zespri SunGold kiwifruitraw63 kcal / 100 g
- Kiwiberrywhole fruit, fresh, raw64 kcal / 100 g
- Green Anjou pearraw66 kcal / 100 g
- Gold kiwifruitpeeled, raw58 kcal / 100 g
Questions about Green kiwifruit
How can you tell when a green kiwifruit is ripe?
Press it gently with your thumb: it is ready when it gives slightly, like a ripe peach. Leave firm fruit at room temperature to ripen; to speed things up, put it in a paper bag with a banana or apple.
Can you eat the skin of a green kiwifruit?
Yes. Wash and rub the fuzzy skin well, then eat the fruit whole; the skin is edible, though its texture is not to everyone’s liking. If you prefer it peeled, a teaspoon can scoop the flesh neatly from each half.
How should you store green kiwifruit?
Keep firm fruit at room temperature until it ripens. Once soft, refrigerate it to slow further ripening; cut fruit should be covered and chilled, and is best eaten within a couple of days.
Why should you add green kiwifruit to yoghurt just before serving?
Kiwifruit contains actinidin, an enzyme that breaks down proteins and can make dairy taste bitter or turn watery if left together. Slice it over yoghurt or blend it into a smoothie shortly before you eat it.
What can you make with green kiwifruit besides fruit salad?
Use it in pavlova, a fruit tart or a breakfast smoothie, or spoon slices over porridge. Its tart sweetness also works in a salsa with lime, coriander and chilli, served alongside grilled fish.
Can you use green kiwifruit instead of golden kiwifruit?
Yes, in most recipes, but green kiwifruit is usually tarter and has more fibre: 3 g per 100 g compared with 1.4 g in golden kiwifruit. Golden kiwifruit is sweeter and provides more vitamin C, with 161 mg per 100 g against 92.7 mg.
How much vitamin C does green kiwifruit provide in a typical serving?
One medium fruit weighing about 69 g provides 64 mg of vitamin C. It is a source of vitamin C.
Source: USDA FoodData Central 168153 · per 100 g · carbohydrate per EU label, fibre excluded
