3 forms & preparations
Dietary labels are inferred automatically from Kiwifruit, gold, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 42/100
How many beneficial nutrients Kiwifruit, gold, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Kiwifruit, gold, raw come from — the split across carbs, fat & protein.
85% from carbs
-
Carbs 85%14.2 g per serving
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Fat 8%0.6 g per serving
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Protein 7%1.2 g per serving
What Kiwifruit, gold, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 14.2 g | |
| Dietary Fiber | 2.0 g | |
| Starch | 0.2 g | — |
| Total Sugars | 11.0 g | — |
| Sucrose | 0.1 g | — |
| Glucose | 5.2 g | — |
| Fructose | 5.7 g | — |
| Maltose | 0.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.6 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Omega-3 Fatty Acids | 77.0 mg | — |
| Omega-6 Fatty Acids | 113.0 mg | — |
| Caprylic Acid | 5.0 mg | — |
| Capric Acid | 14.0 mg | — |
| Lauric Acid | 14.0 mg | — |
| Myristic Acid | 9.0 mg | — |
| Palmitic Acid | 90.0 mg | — |
| Stearic Acid | 14.0 mg | — |
| Palmitoleic Acid | 9.0 mg | — |
| Oleic Acid | 27.0 mg | — |
| Linoleic Acid | 113.0 mg | — |
| alpha-Linolenic Acid (ALA) | 68.0 mg | — |
| gamma-Linolenic Acid | 9.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.2 g | |
| Histidine | 20.0 mg | — |
| Isoleucine | 37.0 mg | — |
| Leucine | 56.0 mg | — |
| Lysine | 60.0 mg | — |
| Methionine | 16.0 mg | — |
| Phenylalanine | 30.0 mg | — |
| Threonine | 42.0 mg | — |
| Tryptophan | 44.0 mg | — |
| Valine | 46.0 mg | — |
| Alanine | 40.0 mg | — |
| Arginine | 109.0 mg | — |
| Aspartic Acid | 119.0 mg | — |
| Cystine | 25.0 mg | — |
| Glutamic Acid | 129.0 mg | — |
| Glycine | 46.0 mg | — |
| Proline | 28.0 mg | — |
| Serine | 40.0 mg | — |
| Tyrosine | 23.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 4.0 mcg | |
| Vitamin C | 105.4 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.5 mg | |
| Vitamin K | 5.5 mcg | |
| Thiamin (B1) | 0.0 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 34.0 mcg | |
| Vitamin B12 | ~ | — |
| Pantothenic Acid (B5) | 0.5 mg | |
| Choline | 5.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 20.0 mg | |
| Iron | 0.3 mg | |
| Magnesium | 14.0 mg | |
| Phosphorus | 29.0 mg | |
| Potassium | 316.0 mg | |
| Sodium | 3.0 mg | |
| Zinc | 0.1 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.1 mg | |
| Selenium | 3.1 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.8 g | — |
About Kiwifruit, gold, raw
Kiwi, also called kiwifruit, is a small fruit with fuzzy brown skin and vibrant green flesh dotted with tiny edible black seeds, prized for its sweet-tart, tropical flavor. Native to China, where it was long known as the Chinese gooseberry, and made famous by growers in New Zealand who renamed it for their national bird, it is a nutritional standout, packing more vitamin C than an orange along with vitamin K, vitamin E, folate, potassium, and fiber, all for only about 45 calories in a medium fruit.
The golden-fleshed variety, such as SunGold, is sweeter and smoother, while the common green kiwi has a brighter tang, and the grape-sized kiwiberry has smooth, edible skin. Kiwi is delicious eaten fresh by scooping the flesh from the skin with a spoon, sliced into fruit salads and pavlova, or blended into smoothies, and its natural enzyme actinidin even helps tenderize meat, though it keeps gelatin from setting.
Choose fruit that yields slightly to gentle pressure, ripen firm kiwis on the counter, speeding it up in a paper bag with an apple or banana, then refrigerate them to keep for a week or more.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Kiwifruit, gold, raw?
There are 60 calories in 100 g of Kiwifruit, gold, raw, or about 52 calories in 1 fruit (86 g).
How much protein is in Kiwifruit, gold, raw?
Kiwifruit, gold, raw contains 1.2 g of protein per 100 g.
How many carbs are in Kiwifruit, gold, raw?
Kiwifruit, gold, raw has 14.2 g of carbohydrates per 100 g.
How much fat is in Kiwifruit, gold, raw?
Kiwifruit, gold, raw provides 0.6 g of total fat per 100 g.
What is Kiwifruit, gold, raw a good source of?
Kiwifruit, gold, raw is an excellent source of Vitamin C (117% DV) and a good source of Copper, Vitamin E and Pantothenic Acid (B5) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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