Kiwi

Kiwis are commonly used in fruit salads, smoothies, and as a fresh garnish for desserts. They can also be found in savory dishes, where their tangy flavor complements the richness of meats or the flavors of other fruits and vegetables.

Average-sized kiwi (about 69 grams) contains approximately 42 calories (175 kJ).

Each kiwi has about 0.8 grams (0.03 ounces) of protein.

With only 0.4 grams (0.014 ounces) of fat, kiwi is considered a low-fat food.

Kiwis contain about 10 grams (0.35 ounces) of carbohydrates, mainly from natural sugars and dietary fiber.

Kiwis are an excellent source of Vitamin C, providing about 64 milligrams (0.002 ounces), which is more than the daily recommended intake. They also contain Vitamin K, Vitamin E, and a range of B vitamins including folate.

These fruits are rich in minerals, particularly potassium, with around 215 milligrams (0.0076 ounces) per fruit, as well as calcium, magnesium, and phosphorus.

Kiwis are known for their high antioxidant content, which can help combat oxidative stress and may lower the risk of chronic diseases. The fiber in kiwis promotes digestive health, while the potassium helps maintain blood pressure levels. Their high vitamin C content supports the immune system, and the various other vitamins and minerals contribute to overall well-being.

While kiwis are healthy for most people, they can cause allergic reactions in some individuals. Those with a latex allergy may also react to kiwifruit due to the presence of certain cross-reactive allergens. Additionally, their high fiber content may cause gastrointestinal discomfort if consumed in excessive amounts.

Kiwis can be used in a variety of recipes, from classic fruit tarts and pavlovas to innovative salsas and chutneys. They are also popular in smoothies, yogurt parfaits, and as a natural sweetener in oatmeals and cereals.

Typically consumed raw to maintain their nutritional value and fresh taste, kiwis can also be lightly grilled or added to baked goods.

Kiwis pair well with other fruits such as strawberries, bananas, and citrus. They also complement the flavors of creamy cheeses, nuts, and are an intriguing addition to salads with leafy greens or grains.

Kiwi is a nutrient-dense fruit that is as versatile in the kitchen as it is beneficial for health. With its origins in China and popularization in New Zealand, this ingredient has found its way into a variety of dishes around the world, offering both sweet and tangy flavors to delight the palate. Kiwis can be enjoyed in a diverse array of culinary applications and offer significant health advantages, making them a valuable addition to any diet.