Kiwi Nutrition: Big Benefits, Few Calories

The kiwifruit packs a great punch into a small delicious fruit that has few calories.  The benefits of the kiwifruit, often called just kiwi, are many, and the taste is a sweet strawberry-like flavor.

In fact, a single kiwifruit has only around 40 calories but has more than 2 grams of fiber in it.  That’s more fiber than you would get in an apple of the same weight.

The kiwi is actually just a big berry that grows on a vine.  In fact, there are varieties of kiwi that you can grow right in your own back yard as far north as zone 4, but most come from the land of the kiwi – New Zealand.  Kiwi are also grown in the U.S. to provide year round availability.

The kiwi can be eaten just as it is, skin, seeds and all.  However, most people cut away the outer skin and just eat the flesh and seeds.  Don’t skip the seeds.  The oil in the kiwi seeds is a natural source or omega-3 fatty acids, a natural inflammatory.  If you do eat the skin, you may prefer to scrub the skin lightly to remove some of the excess “fuzz”.

The best part of the kiwi, however is not its attractive green flesh or its delightful taste.  The best part if the nutrition you get from these little fuzzy fruits.  A single kiwi contains about 50% more vitamin C than an orange of the same weight.  It has nearly as much potassium as a banana.  The kiwi is also a good source of antioxidants.

The kiwi looks fantastic on your plate and livens up any fruit salad, but a plain kiwi as a snack is also a great choice.  You can toss slices on a salad, add chopped kiwi to your yogurt, or cut it in half to make two little “bowls” and scoop the flesh out with a spoon.  Adding kiwi to your diet is very simple.

Lessons Learned:

  • kiwifruit is high in fiber and low in calories
  • kiwifruit has more vitamin C than an orange and almost as much potassium as a banana
  • kiwifruit is a great addition to a fruit salad, yogurt, or you can just eat it plain

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