Carb Counts and Health Benefits of Kiwifruit

Kiwifruit Nutritional Information

Kiwis (Actinidia deliciosa) and pocketknife on wooden table
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Kiwifruit (also called kiwi fruit, kiwi, and Chinese gooseberry) has a flavor which has been described as a cross between strawberries, melons, and bananas.

In the summer in the Northern Hemisphere, California provides most of our kiwifruit, while New Zealand takes over the rest of the year.

Carbohydrate and Fiber Counts for Kiwifruit

  • 1 medium kiwifruit, without skin, weighing a little less than 3 ounces: 9 grams effective (net) carbohydrate plus 2 grams fiber and 46 calories.
  • 1 large kiwifruit, without skin, weighing about 3 1/4 ounces: 10 grams effective (net) carbohydrate plus 3 grams fiber and 56 calories.

Glycemic Index for Kiwifruit

In studies of kiwifruit, the averages ranged between 47 and 58, with an average glycemic index of 53. Here is more information about the glycemic index.

Glycemic Load of Kiwifruit

  • 1 medium kiwifruit, without skin: 3
  • 1 large kiwifruit, without skin: 4

Here is more information about the glycemic load.

Health Benefits of Kiwifruit

Kiwifruit are an excellent source of vitamin C, as one large kiwifruit contains about as much vitamin C as 6 ounces of orange juice.

They are also a very good source of vitamin K, and a good source of potassium and copper. They also contain relatively large amounts of phytonutrients, which may help protect our cells from damage. 

There is more information about kiwifruit at Calorie Count Plus.

More Carb Profiles

Sources: Collins BH, Horska A, Hotten PM, et al. Kiwifruit protects against oxidative DNA damage in human cells and in vitro. Nutrition and Cancer 39(1):148-53 (2001).

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.

How Did Kiwifruit Gets Its Name?

While kiwifruit is not native to New Zealand, it is a very popular fruit crop. Kiwifruit, or kiwi, came from China and were originally called Chinese gooseberries. "Kiwifruit," named after the flightless New Zealand bird of the same name that has an egg similar in appearance to a kiwi, became the new name for this fruit when New Zealand began to export them in the 1950s.

Low-Carb / Low-Sugar Kiwi Recipes

  • Apple-Kiwi Super-Power Green Smoothie RecipeHere's a smoothie that's rich in nutrients for cardiovascular, digestive and blood-sugar control benefits. This recipe makes 2 (24-ounce) portions. For best carb control, only drink 1 (12-ounce) portion of this drink at a time.
  • Chipotle-Kiwi-Tequila Carne Asada Recipe: Flame the tequila to burn off the alcohol before adding it to the marinade because alcohol denatures the proteins in meat, causing it to toughen.

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