Nutritional properties of kiwiEnergy : 61.00 Kcal / 100g
Category : Fruits
Group : Berry
Composition And Nutritional Value : Kiwi is a nutrient-dense fruit that is high in vitamin C, providing more than the daily recommended intake in just one serving. It also contains vitamin K, vitamin E, folate, potassium, and dietary fiber. Kiwi is rich in antioxidants like flavonoids and carotenoids, which help protect cells from oxidative damage.
Health Benefits : Kiwi supports immune function due to its high vitamin C content, which also promotes skin health and wound healing. The fiber in kiwi aids digestion, regulates bowel movements, and may lower cholesterol levels. Kiwi’s antioxidants help combat oxidative stress, reduce inflammation, and protect against chronic diseases, such as heart disease and cancer.
Culinary Uses : Kiwi can be eaten fresh, typically by peeling and slicing the fruit. It can be added to fruit salads, smoothies, or yogurt, or used as a topping for desserts and cakes. Kiwi is also used in savory dishes, such as salsas, or as a tenderizer for meats due to its natural enzymes. It pairs well with other fruits, cheeses, and meats.
Types : The most common variety of kiwi is the green-fleshed kiwi (Actinidia deliciosa), but there are also golden kiwi varieties, which have a smoother skin and a sweeter, less tangy flavor. Other types include the baby kiwi, or "kiwiberry," which is smaller, has edible skin, and offers a sweeter taste.
Shopping And Storage Tips :
When buying kiwi, choose fruit that is firm but yields slightly to pressure, indicating ripeness. If the fruit is still hard, allow it to ripen at room temperature for a few days. Once ripe, store kiwi in the refrigerator to maintain freshness for up to a week. Kiwi can also be frozen for later use in smoothies or desserts.
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What can you make with kiwi?
Tropical Smoothie Bowl
Healthy Granola Bowl
Chocolate Ice Cream Profiteroles
Granola Parfait & Fruits
Kiwi Smoothie
Find the perfect meal tailored to your dietary needs and preferences.
