Fruit
Kiwi
Contains actinidin, an enzyme that aids protein digestion.
Nutrition facts
Serving: 1 kiwi (70 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Protein | 0.8 g | |
| Carbs | 10.3 g | |
| Fibre | 2.1 g | 8 % |
| Sugars | 6.3 g | 6 % |
| Fat | 0.4 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 2 mg | 0 % |
| Vitamin C | 65 mg | 72 % |
| Vitamin K | 28 µg | 24 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- A single kiwi covers nearly three quarters of the daily value for vitamin C: weight for weight, it holds more than an orange, and gold kiwi even more.
- Green kiwi contains actinidin, an enzyme that breaks down proteins: it is what keeps gelatin from setting and curdles milk when fresh kiwi is added. Heat inactivates it.
Preparation
Raw, it keeps its vitamin C and actinidin; cooked, it loses part of the first and all of the second. The skin is edible when well washed and adds fibre.
To mention to a professional
- Kiwi is a documented allergen, with cross-reactions to latex and birch pollen; if you have ever had tingling or swelling when eating it, mention it to a professional.
- If you take warfarin, keep your intake steady and mention it to your professional.
Sources
- Kiwifruit, green, raw
- USDA FoodData Central, SR Legacy (Kiwifruit, green, raw ; Kiwifruit, gold, raw ; Oranges, raw ; Bananas, raw)
- NIH Office of Dietary Supplements, Vitamin C and Vitamin K fact sheets
- Lucas, Lewis and Hourihane, 2003 (Pediatric Allergy and Immunology, review of kiwifruit allergy)
- Kaur et al., 2010 (Journal of Agricultural and Food Chemistry, kiwifruit actinidin and protein digestion)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.