For some reason kiwis have become the hit of the year - or at least the week - with my children. Kiwis, those healthy little green delights that will pucker the faces of most three year olds don't seem a likely treat. They have less sugar than apples and more vitamin C than many other types of fruit but my children love them. Lucky for them I love the idea of them eating lots of fruits and veggies.
Fun for the Whole Family
Nutritional value per 100 g (3.5 oz) | |
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Energy | 255 kJ (61 kcal) |
Carbohydrates | 14.66 g |
Sugars | 8.99 g |
Dietary fiber | 3 g |
Fat | 0.52 g |
Protein | 1.14 g |
Vitamins | Quantity %DV† |
Vitamin A equiv. lutein zeaxanthin | 122 μg |
Thiamine (B1) | 2% 0.027 mg |
Riboflavin (B2) | 2% 0.025 mg |
Niacin (B3) | 2% 0.341 mg |
Pantothenic acid (B5) | 4% 0.183 mg |
Vitamin B6 | 5% 0.063 mg |
Folate (B9) | 6% 25 μg |
Vitamin B12 | 0% 0 μg |
Choline | 2% 7.8 mg |
Vitamin C | 112% 92.7 mg |
Vitamin E | 10% 1.46 mg |
Vitamin K | 38% 40.3 μg |
Minerals | Quantity %DV† |
Calcium | 3% 34 mg |
Copper | 7% 0.13 mg |
Iron | 2% 0.31 mg |
Magnesium | 5% 17 mg |
Manganese | 5% 0.098 mg |
Phosphorus | 5% 34 mg |
Potassium | 7% 312 mg |
Selenium | 0% 0.2 μg |
Sodium | 0% 3 mg |
Zinc | 1% 0.14 mg |
Other constituents | Quantity |
Water | 83 g |
Link to USDA Database entry | |
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†Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database |
The whole fruit, including the skin, is suitable for human consumption; however, the skin is often discarded due to its texture.
We've been eating the skins, my husband and I, and they also have a nice taste. I would almost say that they have a stronger kiwi flavor than the actual fruit inside. I just don't let our babies eat them because of the high fiber content.
No matter what part you eat you get a nice dose of vitamins.
The only time I got a reaction other than satisfaction from my little girl was when she bit into a softer spot. The kiwifruit had been bruised and it tasted a little different and had an unknown texture.
You can see why I love it that my children are so fond of the little green fruit. Let's just hope that the trend lasts!