Know what’s on your plate
Kiwi fruit
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 51 kcal —
- Protein 0.9 g 2%
- Carbohydrate 8.6 g 3%
- Fat 0.7 g 1%
- Saturated fat 0.1 g 1%
- Fibre 3.3 g 12%
- Sugars 8.6 g —
- Sodium 1.3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4.5 µg 1%
- Vitamin C 91 mg 101%
- Vitamin D 0 µg 0%
- Vitamin E 0.98 mg 7%
- Vitamin K 14.3 µg 12%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.25 mg 2%
- Pantothenic acid (B5) 0.19 mg 4%
- Vitamin B6 0.04 mg 2%
- Biotin (B7) 1.3 µg 4%
- Folate (B9) 15.6 µg 4%
- Vitamin B12 0 µg 0%
- Choline 7.8 mg 1%
Minerals
- Calcium 37.9 mg 3%
- Iron 0.24 mg 1%
- Magnesium 14.6 mg 3%
- Phosphorus 33.4 mg 3%
- Potassium 295 mg 6%
- Zinc 0.11 mg 1%
- Copper 0.16 mg 18%
- Manganese 0.08 mg 4%
- Selenium 0.29 µg 1%
- Iodine 5.8 µg 4%
Similar foods
- Golden kiwi fruitraw63 kcal / 100 g
- Green kiwi fruit62 kcal / 100 g
- Yellow kiwi fruit66 kcal / 100 g
- Kiwifruitraw59 kcal / 100 g
- Kiwi52 kcal / 100 g
- Green kiwifruitraw61 kcal / 100 g
- Zespri SunGold kiwifruitraw63 kcal / 100 g
- Kiwiberrywhole fruit, fresh, raw64 kcal / 100 g
- Kaki fruit persimmonraw78 kcal / 100 g
- Gold kiwifruitpeeled, raw58 kcal / 100 g
Questions about Kiwi fruit
How can you tell when a kiwi fruit is ripe?
Press it gently near the stem: a ripe kiwi fruit gives slightly without feeling mushy. If it is firm, leave it at room temperature until it softens.
Do you eat the skin of a kiwi fruit?
Yes, the skin is edible. Rub it clean and eat it whole for extra texture, or peel it with a small knife if you prefer a smoother bite.
How should you store kiwi fruit?
Keep firm kiwi fruit at room temperature to ripen, then refrigerate it once it gives gently to pressure. To speed up ripening, put it in a paper bag with a ripe banana or apple.
Why does kiwi fruit stop jelly from setting?
Raw kiwi fruit contains actinidin, an enzyme that breaks down the proteins in gelatine. Cook the kiwi first to deactivate the enzyme, or use it as a topping after the jelly has set.
What goes well with kiwi fruit?
Its sweet-tart flavour works well in fruit salad with strawberries, banana and citrus, or with yoghurt and porridge. Add it shortly before serving: its juice can soften other fruit.
Can you freeze kiwi fruit?
Yes. Peel and slice it, spread the pieces on a tray until firm, then transfer them to a freezer bag. Use the frozen slices in smoothies or let them thaw in the fridge; they will be softer than fresh kiwi.
Can you use kiwi fruit to tenderise meat?
Yes: mash a little peeled kiwi and coat the meat briefly, as actinidin breaks down proteins quickly. Keep the contact time short—about 15 minutes—then scrape off the fruit before cooking so the surface does not turn mushy.
How much vitamin C does kiwi fruit provide?
A 100 g portion provides 91 mg of vitamin C, making kiwi fruit a source of this vitamin.
Source: Frida (Denmark) 1858 · per 100 g · carbohydrate per EU label, fibre excluded
