Know what’s on your plate
Kiwi fruit
Calories & nutrition facts
flesh without skin, with seeds, raw
Nutrition facts
Per 100 g% DV- Calories 61 kcal —
- Protein 0.9 g 2%
- Carbohydrate 11 g 4%
- Fat 0.6 g 1%
- Saturated fat 0.1 g 1%
- Fibre 2.4 g 9%
- Sugars 8.9 g —
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3.2 µg 0%
- Vitamin C 81.9 mg 91%
- Vitamin D 0 µg 0%
- Vitamin K 16.6 µg 14%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.23 mg 1%
- Pantothenic acid (B5) 0.24 mg 5%
- Vitamin B6 0.04 mg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 29 mg 2%
- Iron 0.16 mg 1%
- Magnesium 12 mg 3%
- Phosphorus 26 mg 2%
- Potassium 290 mg 6%
- Zinc 0.12 mg 1%
- Copper 0.15 mg 17%
- Manganese 0.05 mg 2%
Similar foods
- Golden kiwi fruitraw63 kcal / 100 g
- Green kiwi fruit62 kcal / 100 g
- Yellow kiwi fruit66 kcal / 100 g
- Kiwifruitraw59 kcal / 100 g
- Green kiwifruitraw61 kcal / 100 g
- Kiwifresh48 kcal / 100 g
- Bananaflesh without skin, raw88 kcal / 100 g
- Kiwiberrywhole fruit, fresh, raw64 kcal / 100 g
- Cucumberflesh without skin, raw11 kcal / 100 g
- Lemonflesh without skin, without seeds, raw24 kcal / 100 g
Questions about Kiwi fruit
How can you tell when a kiwi fruit is ripe?
Press it gently near the stem end: a ripe kiwi fruit gives slightly, like a ripe peach, but should not feel mushy. Leave firm fruit at room temperature; putting it in a paper bag with a banana or apple can speed ripening.
Should you keep kiwi fruit in the fridge?
Keep firm kiwi fruit at room temperature until it softens, then refrigerate it to slow further ripening. Once cut, cover it and refrigerate it, and eat it within a couple of days.
Can you eat the skin of a kiwi fruit?
Yes. Wash and rub the skin well, then eat the fruit whole; the skin is thin and edible, though some people dislike its fuzzy texture. Golden kiwi fruit generally has smoother skin.
Why won’t fresh kiwi fruit set in jelly?
Fresh kiwi fruit contains actinidin, an enzyme that breaks down the proteins in gelatine, so the jelly may stay runny. Briefly cook the fruit to deactivate the enzyme, or use tinned kiwi fruit instead.
What goes well with kiwi fruit?
Its sharp-sweet flavour works well with yoghurt, porridge, berries and citrus in a fruit salad. Sliced kiwi fruit is also a familiar topping for pavlova; add it shortly before serving so it does not soften the meringue.
Can kiwi fruit replace pineapple in a recipe?
It can replace pineapple in fruit salads and smoothies, but its flavour is less tangy and more floral. In marinades, use kiwi fruit sparingly and for a short time: its enzymes tenderise meat quickly and can make it mushy.
Is kiwi fruit a good source of vitamin C?
Yes. Kiwi fruit is a source of vitamin C, with 81.9 mg per 100 g.
Source: ANSES–Ciqual (France) 13021 · per 100 g · carbohydrate per EU label, fibre excluded
