One small kiwi provides our entire recommended daily intake of vitamin C, plus a shot of potassium, vitamin A, magnesium and iron. Despite their sweet taste, they are surprisingly low in sugar and their abundant fibres provide a natural counterbalance to the fructose. With more vitamin C than an orange, the health benefits of a kiwi are huge. Beyond its high concentration of vitamin C, it's brimming with antioxidants and phytonutrients, including carotenoids that strengthen our eyesight, polysaccharides that help our skin to stay youthful by synthesising collagen and it even contains serotonin that helps us get a good night's sleep.
A rich source of: vitamin C, vitamin A , potassium, iron, magnesium .
Kiwi fruit, flesh only, raw
| Serving Size grams | 120 |
| Teaspoons of table sugar equivalent | 2.3 |
| Glycemic Index | 53 |
| Glycemic Load | 6.4 |
| Potential GI Range | 53±6 |
| Energy (kcal) | 44 |
| Energy (kJ) | 185 |
| Water (g) | 85.4 |
| Starch (g) | 0.3 |
| Total sugars (g) | 8.3 |
| Glucose (g) | 3.6 |
| Galactose (g) | 0 |
| Fructose (g) | 4.5 |
| Sucrose (g) | 0 |
| Maltose (g) | 0.2 |
| Lactose (g) | 0 |
| Protein (g) | 0.8 |
| Protein (g)/100kcal | 1.8 |
| Protein % of calories | 7.3 |
| Carbohydrate (g) | 8.6 |
| Carbohydrate (g)/100kcal | 19.6 |
| Carb % of calories | 78.2 |
| Fat (g) | 0.9 |
| Fat (g)/100kcal | 2.1 |
| Fat % of calories | 18.4 |
| Satd FA /100g fd (g) | 0.1 |
| Omega 3 /100g | 0.4 |
| Omega 6 /100g | 0.1 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 399 |
| Potassium (mg) | 119 |
| Calcium (mg) | 13 |
| Magnesium (mg) | 9 |
| Phosphorus (mg) | 32 |
| Iron (mg) | 1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.2 |
| Chloride (mg) | 616 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 0 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.3 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.3 |
| Tryptophan/60 (mg) | 0.3 |
| Niacin equivalent (mg) | 0.7 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 3 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 3.3 |
| Vitamin C (mg) | 2 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1.9 |
| AOAC fibre (g) | 2.7 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 575 |
| Retinol Equivalent (µg) | 96 |