Kiwi Fruit Calories

Kiwi fruit, also known as kiwifruit or simply kiwi, refers to the berry borne on the twining vine Actinidia deliciosa. Many hybrids of this hairy berry are developed, which are classified under the same genus Actinidea. An elongated fruit measuring about 6-7 cm, this brown colored berry is indigenous to china, where it is consumed as a delicacy. Alternatively, kiwi fruit is known as Chinese gooseberry (though not related to gooseberry) and is the national fruit of China.

In the early 20th century, missionaries brought the seeds of kiwi fruit to New Zealand. As the fruits became popular there, the name kiwi fruit was given in honor to the national bird of New Zealand, kiwi. At present, it is cultivated in almost all parts of the world. In fact, the demand for this fruit is very high in the commercial market. The unique nutritional value, in terms of kiwi calories and healing properties make it a popular choice for people who are very conscious about their health.

Kiwi Fruit: An Overview

While speaking about the striking appearance of kiwi fruits, they are brown-skinned, oblong shaped and covered with hair. When sliced, you will notice a greenish colored flesh with a whitish pulp in the center, surrounded by black colored seeds. The taste of kiwi fruit is mild sweet, having a mixed flavor of strawberry, banana and pineapple. Following information explains 'how many calories are in kiwi fruit' along with its nutrition facts and health benefits.

Kiwi Calories and Nutrition Facts
Coming to the calorie content in kiwi fruit, serving a medium-sized fruit without skin (weighing 76 gram) will provide you 46 calories, 11 g carbohydrates, 1 g proteins, 2 g dietary fiber and 0.5 g fat. Kiwi fruit calories present in a small serving (28 g) is 14; whereas a larger serving of 1 cup kiwi fruit (about 177 gram) yields 108 calories. The calories data may fluctuate slightly according to the cultivar and the ripening stage, at which the fruit is consumed.

However, there is more to this berry that makes it a wonderful exotic fruit. It is a rich source of vitamin C, potassium (similar to banana), calcium, iron and other essential minerals. If you examine kiwi fruit nutrition facts, you will also find that this fruit contains zero cholesterol, very low sodium and negligible amounts of saturated fat, which are important for preventing cardiovascular disorders. The main concern with high consumption of kiwi fruits is their high percentage content of sugar, wherein a 76 g skinless serving contains 6.8 g sugar.

Kiwi Fruit Benefits
Considering kiwi fruit nutritional value, it is understandable that it is an excellent fruit to ensure good health. In children, it aids in improving respiratory health, while reducing the incidences of wheezing, cough, shortness of breath and respiratory tract disorders. The antioxidants present in kiwi is crucial for combating the damaging effects of free radicals. Consuming this exotic fruit also help in combating constipation and intestinal problems.

Putting in simple words, kiwi fruit calories are moderate, not too low or too high. The specialty of this hairy fruit lies in the low glycemic index and curative properties. As far as the sugar content is concerned, it is not a worrying issue for healthy individuals. However, people who have high blood sugar levels or other medical conditions should take advice from their concerned physician regarding the benefits and side effects of consuming kiwi fruits.