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Food

Kiwi

Foods / Kiwi

About This Food

Description

Kiwi fruit is native to eastern Asia where several species of Actinidia grow wild.

In the 20th century, seeds were taken from the Yangtze valley to New Zealand where commercial cultivation began in the 1930s.

Many people liken the taste of kiwi fruit, to a combination of other fruits, including strawberries, nectarines, and pineapple.

Kiwi is a an excellent source of vitamin C, with one fruit providing 117% of the RDI for this age-defying antioxidant.   

Glycemic Index=53
Glycemic Load=6
Antioxidant Score (
ORAC)=882

Selecting & Storing

Select plump kiwi that yield to gentle pressure and are fragrant. To ripen kiwis, leave them at room temperature, away from heat or direct sunlight, for a few days to a week.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low FODMAP Diet
  • Low Lectin Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Food
Benefits
Excellent Source of
  • VitaminC
  • VitaminK
Good Source of
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Soy
  • No Dairy
  • No Poultry
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • No Corn
  • No Yeast
  • No Peanuts
  • Low Carbohydrate
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 medium

Chart Icon. View Calorie Breakdown

Calories: 46

Omega-6 / Omega-3 ratio: 6 : 1

Macronutrients
Amount
Total Fat
0.4 g
Saturated Fat
0.02 g
Monounsaturated Fat
0.04 g
Polyunsaturated Fat
0.22 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
32 g
ALA
32 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
11.14 g
Net Carbohydrate
8.86 g
Sugars
6.83 g
Fiber
2.28 g
Protein
0.87 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
66.12 IU
1%
Vitamin C
70.45 mg
117%
Vitamin D
0 IU
0%
Vitamin E
1.11 IU
4%
Vitamin B6
0.05 mg
2%
Vitamin B12
0 mcg
0%
Vitamin K
30.63 mg
38%
Folate
19 mcg
5%
Niacin
0.26 mg
1%
Riboflavin
0.02 mg
1%
Thiamin
0.02 mg
1%
Choline
5.93 mg
1%
Minerals
Calcium
25.84 mg
3%
Copper
0.1 mg
5%
Iron
0.24 mg
1%
Magnesium
12.92 mg
3%
Manganese
0.07 mg
4%
Phosphorous
25.84 mg
3%
Potassium
237.12 mg
7%
Selenium
0.15 mcg
0%
Sodium
2.28 mg
0%
Zinc
0.11 mg
1%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
39.52 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
92.72 mcg
Lycopene
0 mcg

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