How Many Calories in Kiwis & Their Nutrition, Health Benefits

How Many Calories are in a Kiwi?

Kiwis are a nutritious fruit that are low in calories but packed with vitamins, minerals, fiber and antioxidants. But how many calories does a kiwi contain exactly?

Calories in a Kiwi

One medium kiwifruit (about 76 grams or 2.7 oz) contains:

• Calories: 42
• Fat: 0.3 grams
• Carbohydrates: 10 grams
• Fiber: 2 grams
• Sugar: 6 grams
• Protein: 1 gram

So there are 42 calories in an average medium sized kiwi. This is quite low, making kiwis a great snack option if you are watching your calorie intake.

Kiwi Nutrition Facts

Kiwis may be low in calories but they pack a nutritious punch. Some of the vitamins, minerals and other nutrients found in kiwis include:

• Vitamin C - kiwis contain more vitamin C than an equivalent amount of orange. One medium kiwi has 167% of your recommended daily vitamin C.
• Fiber - the fuzzy skin and green flesh contribute nearly 2 grams of fiber per fruit, helping with digestion.
• Vitamin K - important for blood clotting. One kiwi provides about 34% of your daily needs.
• Potassium - one kiwi provides 9% of the potassium you need each day. Potassium helps balance fluids and mineral levels in your body.
• Antioxidants - kiwis contain antioxidants like vitamin C, flavonoids and carotenoids that help protect your cells from damage.
• Folate - kiwis provide a modest amount of folate, which helps make red blood cells and is important during pregnancy.

The Health Benefits of Kiwis

With their stellar nutritional stats, adding kiwis as part of a healthy diet delivers some great health perks. Here are some of the top health benefits of kiwis.

Kiwis Aid Digestion

Kiwis contain an enzyme called actinidain that is well known for aiding in the digestion of proteins. The actinidain found in kiwis can help break down food proteins from sources like eggs, meat or dairy.

In addition to protein-digesting enzymes, the high fiber content of kiwis can add bulk to your stool and keep your digestive health regular.

One study in over 200 elderly participants found that eating 2-3 kiwis per day for a few weeks helped relieve constipation. The peel of the Hayward green kiwifruit was especially beneficial thanks to its high fiber content.

Kiwis May Help Build Strong Bones

Kiwis contain decent amounts vitamin K, phosphorus, magnesium and vitamin E - all nutrients that play an important role in building and maintaining healthy bones.

One study found that eating kiwis cut the decrease nearly in half of an indicator bone metabolism called alkaline phosphatase. Higher alkaline phosphatase levels are linked with poorer bone health.

Another study showed that giving older adults with lower vitamin K levels 2 kiwis per day for just 1 month increased their vitamin K status by 31-41%. Vitamin K works together with calcium to improve bone mineral density and reduce fracture risk.

While more research is needed, eating vitamin K and mineral rich kiwis could help keep bones strong, especially as you age.

Kiwis Provide Antioxidant Protection

Antioxidants are beneficial plant compounds that help protect against cellular damage from harmful free radicals. Too much oxidative damage is linked to chronic inflammation, accelerated aging and diseases like cancer or heart disease.

Kiwis happen to be rich sources of antioxidants. Their high vitamin C content enables them to be among the top 10 fruits for this important nutrient. Kiwis also contain carotenoids, flavonoids, vitamin E and other antioxidants.

One study tested the antioxidant capacity of several popular fruits. Kiwifruit scored very highly - even more than well-known antioxidant foods like oranges or strawberries.

Eating antioxidant-rich kiwis frequently can help raise your antioxidant status. This is important for dampening inflammation and protecting cells in your body from harmful free radical damage.

Kiwis May Improve Heart Health

Heart disease is one of the leading causes of death worldwide. Lifestyle factors like diet play a major role in heart disease risk.

Kiwis happen to be a heart-friendly fruit. Their high fiber content helps lower cholesterol levels. One study found that consuming 2-3 kiwis daily significantly reduced cholesterol in just 8 weeks.

The antioxidants in kiwis, including vitamin C, carotenoids and flavonoids, can also help protect the heart and blood vessels from oxidative damage. Damaged LDL cholesterol and triglycerides in the bloodstream speed up the development of atherosclerosis.

Kiwis high potassium content aids heart health as well. Getting enough potassium helps balance electrolytes, relax blood vessels and lower blood pressure.

Kiwis Contain Compounds That Promote Eye Health

Two compounds found in kiwis have been linked to better eye health.

Lutein and zeaxanthin are carotenoid antioxidants that accumulate in high levels in the eyes retina. These compounds filter harmful high-energy blue light and act as antioxidants in the eye to dampen inflammation.

Regularly eating lutein and zeaxanthin rich foods can help lower your risk for eye problems like macular degeneration or cataracts. While kiwis arent nearly as rich in these carotenoids as veggies like spinach, adding them to your diet helps boost your intake.

Kiwis May Lower Asthma Threat in Kids

Asthma is increasing globally, especially among developed countries. Fruits and vegetables rich in certain antioxidants could help dampen asthma incidence rates, especially in children.

An analysis that gathered data from hundreds of studies found that eating more fruits and veggies high in vitamin C and carotenoids was linked to better lung function and a 23-30% lower risk of asthma in kids.

Kiwis stand out with their extraordinarily high vitamin C content. Giving your kids kiwis to satisfy their sweet tooth could help promote healthy lung development and function.

Kiwis Help Meet Micronutrient Needs

Micronutrients like vitamins, minerals and trace elements perform critical roles in all systems, tissues and cells in the body. Not getting enough of them can negatively impact your health.

Two main groups at risk for micronutrient inadequacies are:

1. The elderly
2. Strict vegetarians and vegans

Since animal products are rich sources of many vitamins and minerals, eliminating them makes it tougher to meet your daily needs.

Foods like kiwis can help fill in micronutrient gaps for vegans and vegetarians. A serving of kiwi provides a spectrum of micronutrients - including vitamin C, vitamin K, vitamin E, folate, niacin, copper, potassium and phosphorus.

Kiwis: Tips for Selecting, Ripening & Cutting

Follow these simple tips for picking ripe kiwis at peak flavor and nutrition:

• Choose kiwis that feel slightly soft when pressed, like an avocado. Avoid hard kiwis.
• Let firm kiwis ripen for a few days at room temp before storing them in the fridge.
• Check for a fruity aroma at the stem end. Ripe kiwis smell nice and sweet.
• To cut, slice off each end first, then run a spoon around the inner flesh to scoop it out.

Potential Health Risks

Kiwis are well tolerated by most people but there are some things to keep in mind:

Allergies

Kiwi allergy isnt extremely common but does affect a small subset of the population. Symptoms include itchy throat, swelling, abdominal pain or rashes.

Cross-reactions are also possible between kiwis and latex, bananas, avocados, papaya, pineapple, peach or plum.

Medication Interactions

The vitamin C in kiwis could interfere with some medicines like blood thinners or chemotherapy drugs. Large amounts can also worsen symptoms of hemochromatosis or kidney stones.

If taking medications, check with your doctor about any potential negative interactions with kiwis.

Pesticide Residues

Kiwis tend to have lower pesticide residues compared to other conventional fruits. But going organic is still best whenever possible.

Make sure to always wash kiwis to help remove any bacteria or traces of chemicals on their fuzzy peel.

Delicious Kiwi Recipes

Here are some nutritious and tasty ways to use up kiwis:

Kiwi Lime Smoothie

Blend kiwis, lime juice and banana with ice cubes and milk of your choice for a sweet, tangy smoothie.

Exotic Fruit Salad

Mix diced kiwi with pineapple, mango and berries for a colorful antioxidant-rich salad.

Kiwi Salsa

Add diced kiwi, red onion, jalapeno and cilantro to make a unique fruit salsa for fish or chicken.

Chia Kiwi Pudding

Combine kiwi puree with chia seeds and dairy or non-dairy milk. Chill to make a creamy no-bake dessert.

Kiwi Cake

Bake up a kiwi loaf cake or muffins using fresh or frozen diced kiwis and serve with whipped cream.

The Bottom Line

Kiwis are low calorie but nutrient dense fruits full of vitamin C, potassium, fiber and unique antioxidants. Incorporating kiwis into a healthy diet brings benefits like:

• Better digestion
• Heart and lung health
• Strong bones
• Improved eye health
• Lower asthma rates in kids

For those counting calories, a medium kiwi contains only 42. Enjoy kiwis fresh, in smoothies or in sweet and savory dishes to take advantage of their many perks.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.