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Nutritional Values of Kiwifruit

By Sylvie Tremblay, MSc

Although you might associate kiwifruit most closely with New Zealand, it's actually native to China, where it was domesticated 300 years ago, according to Purdue University. Like most fruits, kiwifruit is relatively low in calories -- a 1-cup serving of sliced kiwifruit contains roughly 110 calories, or just over 5 percent of the daily caloric intake in a 2,000-calorie diet. Kiwifruit offers lots of nutritional value and boosts your intake of minerals, vitamins and carbohydrates, including fiber.

Carbohydrates and Fiber

The majority of the calories in kiwifruit come from carbohydrates -- green and gold kiwis both contain roughly 26.5 grams of total carbohydrates per serving. Your body can use these carbs to maintain the function of your brain and spinal cord, as well as to fuel muscle function. Reach for green kiwi as a superior source of dietary fiber. Each cup of slices contains 5.4 grams of fiber, compared to 3.7 grams for gold kiwi. The fiber in one serving of green kiwi contributes 14 percent toward the daily recommended fiber intake for men and 21 percent for women,

Vitamin Content

Kiwifruit boosts your vitamin intake, particularly your intake of vitamin C and folate, or vitamin B-9. A 1-cup serving of either green or gold kiwi contains your entire daily recommended vitamin C intake. Your body uses this vitamin C to maintain strong teeth and bone tissue, aid in wound healing and protect your DNA from damage caused by free radicals. Kiwifruit also contains folate, a nutrient important for good mental health and proper cell growth. A serving of gold kiwi contains 63 micrograms of folate, or 16 percent of the recommended daily intake. Green kiwi contains slightly less folate, at 45 micrograms -- or 11 percent of the recommended daily intake -- per serving.

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Mineral Content

Consume green or gold kiwifruit as a source of potassium and copper, two essential minerals. Potassium supports proper heart function, plays a role in muscle contraction and helps your cells conduct electricity. Gold and green kiwifruit each provide 12 percent of your daily potassium intake requirements per serving. The copper in kiwifruit contributes to healthy skin, helps strengthen your bones and promotes healthy brain function. A cup of green kiwifruit contains 234 micrograms of copper, while an equivalent serving of gold kiwifruit provides 273 micrograms. They provide 26 and 30 percent of the recommended daily copper intake, respectively.

Serving Tips and Ideas

Consume fresh kiwi on its own -- you can peel away the fuzzy skin, or wash the fuzz off and eat your kiwi with the skin on. Combine it with toasted coconut and chopped mango in your morning oatmeal for flavorful tropical oats, or puree kiwifruit into a fruit smoothie. Add slices of kiwi to a dehydrator to make unsweetened dried kiwi you can consume on the go, or add slices of fresh kiwi to ice water for nutritious flavored water. If you're feeling more adventurous, make raw kiwifruit "jam" by mixing pureed kiwi with chia seeds -- simply allow the mixture to sit until it forms a gel, and then use as a topping for whole-grain toast.

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