Daleyza

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

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Kiwifruit, green, raw
Nutritional value per 100 g (3.5 oz)
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
  • Units
  • μg = micrograms • mg = milligrams
  • IU = International units
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!