Kiwi

One kiwi contains a full day's RDA for vitamin C and kiwi is also a great source of fiber. Kiwi contain enzymes similar to fresh pineapple, so don't use fresh kiwi in gelatin desserts because the gelatin won't set.

Healthy Kiwi Recipes:

• Kiwi and Grape Skewers with Avocado
• Strawberry Spinach Salad Recipe
• Chinese Fruit Salad

The following nutrition information is for one kiwi without skin. That would be about one medium kiwi, or 76 grams. This general information is for raw, fresh kiwi.

Water: 63.13 g

Calories: 46

Protein: 0.87 g

Carbohydrates: 11.14 g

Fiber: 2.3 g

Sugars: 6.83 g

Total Fat: 0.40 g

Saturated Fat: 0.022 g

Monounsaturated Fat: 0.036 g

Polyunsaturated Fat: 0.218 g

Cholesterol: 0 g

Calcium: 26 mg

Iron: 0.24 mg

Magnesium: 13 mg

Phosphorus: 26 mg

Potassium: 237 mg

Sodium: 2 mg

Zinc: 0.11 mg

Vitamin C: 70.5 mg

Thiamin: 0.021 mg

Riboflavin: 0.019 mg

Niacin: 0.259 mg

Pantothenic Acid: 0.139 mg

Vitamin B6: 0.048 mg

Vitamin B12: 0 mcg

Folate: 19 mcg

Vitamin A: 66 IU

Vitamin E: 1.11 mg

Vitamin K: 30.6 mcg

beta Carotene: 40 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 93 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men