Elaine Moran Wellness

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Kiwifruit

Health BENEFITS of Kiwifruit:

High in Vitamin C

  • works as an antioxidant fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strengthen the immune system
    (see full list here)

High in Vitamin K

  • essential for proper blood clotting and wound healing
  • assists in transporting calcium to the bones
  • helps prevent bone loss and bone fractures
    (see full list here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues
    (see full list here)

High in Flavonoids (Phytonutrients)

  • neutralize cancer-causing free radicals
  • lower triglycerides and inhibit LDL cholesterol oxidation
  • reduce inflammation in arteries and help prevent heart disease

High in Actinidin (Enzyme)

  • helps the body break down proteins
  • aids in digestion and nutrient absorption
  • contributes to good digestive health

Good Amounts of:

Things to KNOW about Kiwifruit:

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MACRONUTRIENT PERCENTAGE OF CALORIES
(1 medium kiwifruit = approximately 46 calories)

93%
Carbohydrates
5%
Protein
2%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 medium kiwifruit)

11.1g
Carbohydrates

.9g
Protein

.4g
Fat

FIBER & NATURAL SUGARS

(grams per 1 medium kiwifruit)

2.3g
Fiber*

6.8g
Natural Sugars*

NET CARBS

(grams per 1 medium kiwifruit)

8.8g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.