Information about how many calories in kiwi will be a pleasant bonus for lovers of “shaggy” fruits. They are also called the "Chinese gooseberry" and the "king of vitamins." Experts say: tropical fruit has not only an attractive taste, but also unique properties.
Material Content:
Chemical composition and nutritional value
In percentage terms, the content of various substances in kiwi is distributed approximately like this:
- water - about 83%;
- proteins - a little more than 1%;
- fat - 0.5%;
- carbohydrates - almost 15%;
- vitamins and minerals - more than 1%.
Fiber, organic acids, pectin polysaccharides, enzymes, carotenoids are present in green fruits. Kiwi has non-enzymatic antioxidants, in particular flavonoids. Due to the balanced chemical structure and the myriad of useful elements, the fruit is considered a valuable food product. Especially rich in its peel.
How many calories in kiwi
The fruit is small: 1 piece has an average weight of 60 to 120 g.
Fresh kiwi calorie content is about 50-60 kcal (in 100 grams of fruit).
The nutritional value of a heavy fruit jam of the same weight is about 240 calories, and juice is about 45 kcal.
The content of vitamins, trace elements
The “shaggy” fruit surprises with its high content of valuable substances:
- Kiwi will saturate the body with macro nutrients - calcium, phosphorus and magnesium, as well as sulfur, sodium and silicon.
- Enriched with trace elements - manganese, zinc, copper, molybdenum and many others.
- Among fruits and berries, he is the leader in the amount of ascorbic acid in the pulp. About 95 mg of vitamin C is found in 100 g of the product.This is more than in the fruits of orange or lemon. It is important that during the transportation and storage of kiwi, the amount of ascorbic acid decreases slightly.
- The potassium content in it is two times higher than in popular bananas - about 305 mg per 100 g.
The unique composition of Chinese gooseberries allows the body to better absorb iron. It is recommended to use with iodine deficiency. The seeds contain a lot of omega-3 polyunsaturated acids that have a beneficial effect on the heart. The high nutritional value of the fruit makes it an indispensable product for adults and children.
The benefits of fruit for the body
The positive effects of kiwi on humans:
- establishes the work of the cardiovascular system, stabilizes blood pressure;
- fights insomnia and improves the quality of sleep;
- helps to get rid of extra pounds;
- improves digestion, restores the microflora in the intestines and prevents the occurrence of constipation;
- reduces the risk of cancer, heart attacks and strokes;
- participates in the production of collagen;
- reduces thrombosis;
- good for hair - slows down the appearance of gray hair;
- increases immunity and performance;
- prevents the activation of pathogens;
- acts as a prophylactic against osteoporosis, rheumatism and urolithiasis;
- calms the nervous system during menopause and during stress;
- strengthens eyesight and inhibits its age-related decline;
- facilitates the state of the respiratory system with colds;
- improves the quality of life, gives a good mood;
- fights harmful cholesterol, activates the metabolism;
- stimulates brain activity;
- compensates for the lack of vitamins in the body;
- normalizes appetite.
An invigorating fruit is an indispensable source of folic acid for pregnant women. He will help children cope with viral diseases. Arginine, which is rich in fruits, is considered a preventative remedy for impotence in men.
Including kiwi on the menu during various diets is also recommended because of the low calorie content of the fruit. The composition of the Chinese gooseberry contains substances that are involved in the breakdown of subcutaneous fat. This feature of the product is used for weight loss. It is also appropriate to cook smoothies, casseroles, pies from the pulp. Kiwi can be used while cooking meat, as well as one of the ingredients in various fruit salads.
Kiwi not only contributes to maintaining health. Fruit-based masks are actively used in cosmetology. They have the ability to improve the structure and appearance of the skin, as well as increase its elasticity.
Contraindications to the use of kiwi
Nutritionists recommend eating fruit after the main meal. It is harmful to use on an empty stomach. Excessive enthusiasm for the product is also not worth it.
This can be unpleasant:
- provoke asthma, rashes of a different nature;
- cause swelling;
- impair pancreatic function;
- lead to hypervitaminosis, the development of allergies and dermatitis;
- cause nausea, upset stools, vomiting, fainting.
Exotic product is not combined with milk. He is eaten with caution under reduced pressure. Sometimes there is an individual intolerance to the fruit. In rare situations, it can cause anaphylactic shock. An ulcer of the stomach and duodenum with a high level of acidity is a reason to abandon kiwi.
When taking non-steroidal or anti-inflammatory drugs, you should not eat fruit. A diet without kiwi is indicated if the patient is being treated with heparin or aspirin. Taking fruits at the same time as any dietary supplement, medicine or herbal remedy can be harmful to your health. To eliminate problems, it is advisable to consult a specialist before starting a treatment course.
Kiwi is a tasty, healthy and low-calorie product. It will successfully complement the menu, especially in the autumn-winter period.
