Kiwi Fruit Calories, Nutrition Facts & 5 Magnificent Benefits For Health

Although calories in kiwi is not as big as in avocado for energy, but kiwi nutrition also provide many health benefits for the human body. Let say vitamin C content in it, based on USDA Nutrient data base, kiwi contain 105 mg of vitamin C in every 100 gr for gold kiwi types. Meanwhile for green kiwi, contain 92.7 mg of vitamin C in the same size. Of course it is very efficacious to counteract the free radicals in the body and overcome the resistance of infection as well.

Kiwi fruit also contains vitamin E, which acts to prevent cancer and heart disease because vitamin E is able to stabilize the condition of our body. In addition, vitamin E is also beneficial in the treatment of facial beauty so that you are able to look more beautiful. To get the benefits of kiwi for beauty, you can use kiwifruit as a mask for your face.

Like that been mentioned above, how many calories in kiwi in every 100 gr? Based on USDA, green kiwi contain 61 kcal in every 100 gr. Meanwhile gold kiwi calories in the same size, contain 60 kcal. Kiwi fruit also contains water and electrolytes is very high. This is very good for those of you who are troubled with nausea. This is because the water content and electrolyte able to relieve nausea. Even the water content and the electrolyte is able to reduce the risk of kidney disease as well. For those of you who often feel tired and you who are in the diet, kiwi fruit can be a solution for you. This is because the kiwi fruit is able to increase the metabolism in the body, which digested food intake can be used as energy to move without accumulating fat in your body. For more kiwi fruit nutrition, you can read below.

Kiwi fruit nutrition facts

Kiwifruit (Chinese gooseberry, gold) nutritional value per 100 gr

Based on USDA Nutrient data base

Cholesterol : 0 mg 
Dietary Fiber : 2 g 
Total Sugars : 10.98 g 
Water : 83.22 g 
Energy : 60 kcal 
Carbohydrates : 14.23 g 
Protein : 1.23 g 
Total Fat : 0.56 g

Minerals 
Calcium : 20 mg
Iron : 0.29 mg
Magnesium : 14 mg
Phosphorus : 29 mg
Sodium : 3 mg
Zinc : 0.10 mg
Potassium : 316 mg

Vitamins 
Folates : 0 µg
Niacin : 0.280 mg
Riboflavin : 0.046 mg
Thiamin : 0.024 mg
Vitamin A : 72 IU
Vitamin B6 : 0.056 µg
Vitamin C : 105.4 mg
Vitamin E : 1.49 mg
Vitamin K : 5.5 µg

Lipids 
Saturated fatty acids : 0.149 g
Monounsaturated fatty acids : 0.036 g
Polyunsaturated fatty acids : 0.207 g

5 benefits of kiwi fruit

1. Cancer: According to the Rowett Research in the UK, eating gold kiwifruit every day will give you almost double your rate of DNA repair. It is a kind of genetic damage that may be responsible for cancer. 


2. Heart health: University of Oslo in Norway have reported that if you consume two or three kiwifruit a day can improve your heart health: thin the blood and reduce blood clotting. The fruit is also able to reduce levels of triglycerides (fats) in the blood by an average of up to 15%. 


3. Asthma: Italian study found that children who consumed 5-7 servings of kiwi fruit and other citrus fruits for a week, able to reduce the symptoms of cough, shortness of breath, and wheezing.


4. Skin: High doses of Vitamin C contained in kiwifruit has the ability to keep skin firm and supple, and maintain collagen levels. Vitamin C is also an antioxidant and anti-bacterial qualities that provide help to brighten and cleanse your skin. 


5. Prebiotics: Of the many companies that make prebiotic supplements, many are choosing kiwifruit as a food choice. This fruit has nutrients that make it a potential prebiotic and supports microbial prebiotics in your digestive system. It has also been known as good bacteria and bad bacteria. Well, prebiotics will feed the good bacteria so that there are more than bad bacteria in the gut so that health can be maintained.