Kiwi Nutrition Facts and Health Benefits

Kiwi, also known as the Chinese Gooseberry, is a fruit with an attractive appearance, pleasant taste, and rich nutritional content.

Originally native to China and Taiwan, this fruit is grown commercially in New Zealand and California.

Kiwi fruit has twice the vitamin C content of orange and grapefruit, which are potent sources of vitamin C.

It is rich in carotenoids and antioxidants. Thanks to this rich content, it strengthens immunity and supports the production of collagen, which the skin needs to look young and beautiful.

In addition, it can contribute to faster healing of wounds with its high vitamin K content.

Thanks to its rich fiber content, it supports digestion and supports adequate fiber intake, which adults usually cannot reach.

By consuming seeds such as pumpkin seeds or cashews together with kiwi in your snack, you can increase the absorption of iron from the seeds thanks to the vitamin C in the kiwi.

Kiwi Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of kiwi:

• Energy: 61 calories
• Carbs: 14.7 grams
• Sugar: 8.99 grams
• Fiber: 3 grams
• Protein: 1.14 grams
• Fat: 0.52 grams
• Saturated Fat: 0.029 grams

Jump to a section where you can learn more about kiwi nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Kiwi

Thanks to a significant amount of specific vitamins and minerals, kiwi could provide several health benefits.

Continue reading to discover the potential benefits of consuming kiwi.

May Help in the Healing of Wounds

Vitamin C can help in the healing of wounds.

The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.

Vitamin C is also essential for several critical metabolic processes occurring in the body. It also supports the formation of collagen in the skin and other tissues.

Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.

It can reduce or slow down the age-related degenerative changes occurring in these tissues.

It can act as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.

It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.

Vitamin C is also needed for the production of brain chemicals called neurotransmitters.

May Aid in Recovery From Injuries

Vitamin K can support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.

It is also important for normal blood clotting processes to occur in the body.

Vitamin K plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.

This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.

Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.

It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.

This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.