Kiwifruit, green, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The fuzzy, emerald-fleshed green kiwifruit offers a vibrant, tangy-sweet flavor with a juicy, slightly crunchy texture from its tiny black seeds. Despite its modest calorie count, it's a powerhouse of vitamin C and fiber, delivering a refreshing and nutrient-dense bite.
💚 Why it's loved
People adore its unique sweet-tart flavor that's both refreshing and satisfying, and its vibrant color makes it a visually appealing addition to everything from breakfast bowls to desserts.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience oral allergy syndrome or digestive discomfort due to its actinidin enzyme or high fiber content. Those with a latex allergy should also exercise caution. To minimize issues, start with small portions, pair it with protein or fat like yogurt or nuts, or opt for peeled and sliced preparations.
Key benefits
- Excellent source of vitamin C, supporting immune function.
- High in dietary fiber, promoting digestive health.
- Contains actinidin, an enzyme that aids protein digestion.
- Provides a good amount of potassium for heart and muscle function.
- Low glycemic index, making it a smart fruit choice for blood sugar management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fuzzy skin is completely edible and packed with fiber and vitamin C, though many prefer to peel it.
Full nutrition (scales with serving)
| Water | 83.9 g |
| Energy (Atwater General Factors) | 64.0 kcal |
| Energy (Atwater Specific Factors) | 58.0 kcal |
| Energy | 58.0 kcal |
| Energy | 241 kj |
| Nitrogen | 0.17 g |
| Protein | 1.1 g |
| Total lipid (fat) | 0.44 g |
| Ash | 0.63 g |
| Carbohydrate, by difference | 14.0 g |
| Carbohydrate, by summation | 12.0 g |
| Fiber, total dietary | 3.0 g |
| Fiber, soluble | 0.70 g |
| Fiber, insoluble | 2.3 g |
| Sugars, Total | 9.0 g |
| Sucrose | 0.15 g |
| Glucose | 4.1 g |
| Fructose | 4.3 g |
| Lactose | 0.02 g |
| Maltose | 0.19 g |
| Galactose | 0.17 g |
| Starch | 0.00 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 0.24 mg |
| Magnesium, Mg | 15.7 mg |
| Phosphorus, P | 34.0 mg |
| Potassium, K | 198 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.06 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 74.7 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.37 mg |
| Pantothenic acid | 0.21 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 26.0 ug |
| Vitamin A, RAE | 4.0 ug |
| Carotene, beta | 52.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 122 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.10 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 40.3 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Tryptophan | 0.01 g |
| Threonine | 0.04 g |
| Isoleucine | 0.05 g |
| Leucine | 0.06 g |
| Lysine | 0.06 g |
| Methionine | 0.02 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.05 g |
| Arginine | 0.07 g |
| Histidine | 0.02 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.11 g |
| Glutamic acid | 0.17 g |
| Glycine | 0.05 g |
| Proline | 0.04 g |
| Serine | 0.05 g |
FAQ
Is the skin of a green kiwifruit edible?
Yes, the fuzzy skin is edible and nutritious, rich in fiber and vitamin C. However, many people prefer to peel it due to its texture.
How can I tell if a kiwifruit is ripe?
A ripe kiwifruit will yield slightly to gentle pressure near the stem end. If it's very firm, it needs more time to ripen at room temperature.
Why does kiwifruit sometimes cause a tingling sensation in the mouth?
This is often due to actinidin, a natural enzyme in kiwifruit that breaks down proteins. For most, it's harmless but can be more noticeable for those with oral allergy syndrome.