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Kiwi
Kiwi is a culinary and nutritional food item. Per 100 g, it provides an energy density of 56 kcal (234.3 kJ) and exhibits a moderate glycemic index of 64, supporting balanced energy release when paired with protein, fiber, or healthy fats. Its quantitative macronutrient profile per 100 g comprises 0.9 g of protein, 13.9 g of total carbohydrates (including 7.78 g of sugars), 0.52 g of total lipids, and 2.1 g of dietary fiber, alongside a water content of 83.07 g. The lipid fraction includes 0.12 g of saturated fatty acids, 0.12 g of monounsaturated fatty acids, and 0.25 g of polyunsaturated fatty acids.
With respect to micronutrients, minerals, and vitamins, Kiwi contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (25 mg), magnesium (15 mg), potassium (290 mg), phosphorus (32 mg), iron (0.4 mg), zinc (0.1 mg), selenium (0.2 µg), sodium (4 mg), vitamin E (0.2 mg), and vitamin K (37.8 µg). Additionally, sodium chloride equivalent stands at 0.01 g per 100 g. Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense.
From a clinical nutrition and meal-planning standpoint, Kiwi aligns well with dietary frameworks such as Vegan Diet, Vegetarian Diet, Whole-Food Plant-Based (WFPB) Diet, Gut Microbiome Support Diet, and Anti-Inflammatory Diet. Fresh kiwi is a nutrient-dense fruit rich in vitamin C, actinidain, and prebiotic fiber that promotes digestive wellness and antioxidant defense, perfect for vegan, vegetarian, WFPB, gut microbiome, and anti-inflammatory diets. It is classified as safe for consumption during pregnancy under standard food hygiene practices. In culinary practice, it features in recipes such as Kiwi and Banana Cocktail, Kiwi Yogurt Cocktail, Cocktail with Banana, Orange, and Kiwi, Smoothie with Spinach, Banana, and Kiwi, and Kiwi and Pineapple Cocktail (with Rice Milk), offering versatile ways to build nutrient-dense meals.
Base: 100g
DASH Diet
Heart Health
Vegan
Vegetarian
Gluten-free
Specification & Key Parameters
IŻŻ • EFSA
9 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Calories / 100g
|
56 kcal (234 kJ) |
Protein / 100g
|
0,9 g |
|
Fat / 100g
|
0,5 g |
Carbs / 100g
|
13,9 g |
|
Fiber / 100g
|
0,0 g |
Glycemic Index (GI)
|
IG 50 |
|
Glycemic Load (GL)
|
GL 8.3 |
Cena / 100g (Walmart)
|
$0.18 |
|
Woda / 100g
|
83,1 g |
Prices calculated for
Walmart
$0.18
/ 100g
Choose grocery chain
Kiwi (100 g)
Specialist Verified
Kcal
56 kcal
Protein
6%
0.9 g
Fat
3%
0.5 g
Carbohydrates
91%
13.9 g
fiber: 0 g
IG: 50
PRO Price Comparator & Store Map
Store Prices
Supermarket Chain Price Comparator — Kiwi
Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.
Cheapest
Auchan
0,17 USD
/ 100 g
Calculate for portions:
(100 g)
Select supermarket chain
Calculate product cost by selected weight
(
100 g
)
0,17 USD
100 kcal
0,27 USD
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| Select supermarket chain | 100 g | 100 g | 250 g | 500 g | 1 kg | Find store on map & calculate route |
|---|---|---|---|---|---|---|
Auchan
Cheapest
|
0,17 USD | 0,17 USD | 0,43 USD | 0,85 USD | 1,70 USD | |
Netto
|
0,17 USD | 0,17 USD | 0,43 USD | 0,85 USD | 1,70 USD | |
Aldi
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Carrefour
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Lidl
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Dino
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Kaufland
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Biedronka
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Rewe
+6%
|
0,18 USD | 0,18 USD | 0,45 USD | 0,90 USD | 1,80 USD | |
Żabka
+24%
|
0,21 USD | 0,21 USD | 0,53 USD | 1,05 USD | 2,10 USD |
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Contains allergens
3
Nutritional Profile & Bioactivity
Nutrients
Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)
Calculate for portions:
(100 g)
Macronutrient Distribution
100 g
64
kcal
Protein
0.9g (6% kcal)
Fat
0.5g (8% kcal)
Carbs
13.9g (86% kcal)
Protein
0.9g
Fat
0.5g
Carbs
13.9g
Bio-Analysis
Food Product
Kiwi
64 kcal
B: 0.9g
T: 0.5g
W: 13.9g
🔍
Looking for a specific mineral or vitamin?
Explore all 69 nutrients organized by category and RDA coverage.
Nutrient
Alcohol
1
g
Nutrient
Ash
0.89
g
Nutrient
Beta-Cryptoxanthin
0.09
µg
Nutrient
Boron
0.2
mg
Nutrient
3% RDA
Calcium
25
mg
Nutrient
5% RDA
Carbohydrate
13.9
g
Nutrient
Carotene Beta
0.05
mg
Nutrient
Chloride
1
mg
Nutrient
Cholesterol
1
mg
Nutrient
Chromium
1
µg
Nutrient
Citric acid
0.8
mg
Nutrient
Cobalt
1
µg
Nutrient
Copper
0.13
mg
Nutrient
1% RDA
Fat
0.52
g
Nutrient
Fatty monounsaturated
0.12
g
Nutrient
Fatty polyunsaturated
0.25
g
Nutrient
Fatty saturated
0.12
g
Nutrient
Fatty trans
1
g
Nutrient
8% RDA
Fiber
2.1
g
Nutrient
Fiber insoluble
1.1
g
Nutrient
Fiber soluble
1
g
Nutrient
Fluoride
1
mg
Nutrient
Folate
25
µg
Nutrient
Fructose
4.35
g
Nutrient
Glucose
3.6
g
Nutrient
1% RDA
Iodine
1
µg
Nutrient
3% RDA
Iron
0.4
mg
Nutrient
Lutein + zeaxanthin
0.13
mg
Nutrient
4% RDA
Magnesium
15
mg
Nutrient
Malic acid
0.1
g
Nutrient
Manganese
0.1
mg
Nutrient
Molybdenum
1
µg
Nutrient
Nickel
1
mg
Nutrient
Omega 3
0.04
g
Nutrient
Omega 6
0.25
g
Nutrient
Oxalic acid
0.04
mg
Nutrient
Pantothenic acid
0.18
mg
Nutrient
5% RDA
Phosphorus
32
mg
Nutrient
15% RDA
Potassium
290
mg
Nutrient
2% RDA
Protein
0.9
g
Nutrient
Quinic acid
0.4
g
Nutrient
Salt
0.01
g
Nutrient
Selenium
0.2
µg
Nutrient
Sodium
4
mg
Nutrient
Starch
0.14
g
Nutrient
Sucrose
0.7
g
Nutrient
16% RDA
Sugar
7.78
g
Nutrient
Sugar added
1
g
Nutrient
Sulfur
1
mg
Nutrient
Theobromine
1
mg
Nutrient
Total Carbohydrates
13.9
g
Nutrient
Total Fat
0.52
g
Nutrient
1% RDA
Vitamin A
7
µg
Nutrient
Vitamin ARE
68
µg
Nutrient
Vitamin B1 (Thiamin)
0.03
mg
Nutrient
Vitamin B12 (Cobalamin)
1
µg
Nutrient
Vitamin B2 (Riboflavin)
0.05
mg
Nutrient
Vitamin B3 (Niacin)
0.5
mg
Nutrient
Vitamin B4 (Choline)
7.8
mg
Nutrient
Vitamin B5 (Pantothenic acid)
0.18
mg
Nutrient
Vitamin B6 (Pyridoxine)
0.15
mg
Nutrient
Vitamin B9 (Folate)
0.03
µg
Nutrient
Vitamin C (Ascorbic acid)
59
mg
Nutrient
7% RDA
Vitamin D
1
µg
Nutrient
Vitamin D3
1
µg
Nutrient
2% RDA
Vitamin E
0.2
mg
Nutrient
50% RDA
Vitamin K
37.8
µg
Nutrient
Water
83.07
g
Nutrient
1% RDA
Zinc
0.1
mg
| Name | Category | Amount | % RDA |
|---|---|---|---|
| Alcohol | - | 1 g | - |
| Ash | - | 0.89 g | - |
| Beta-Cryptoxanthin | - | 0.09 µg | - |
| Boron | - | 0.2 mg | - |
| Calcium | - | 25 mg | 3% |
| Carbohydrate | - | 13.9 g | 5% |
| Carotene Beta | - | 0.05 mg | - |
| Chloride | - | 1 mg | - |
| Cholesterol | - | 1 mg | - |
| Chromium | - | 1 µg | - |
| Citric acid | - | 0.8 mg | - |
| Cobalt | - | 1 µg | - |
| Copper | - | 0.13 mg | - |
| Fat | - | 0.52 g | 1% |
| Fatty monounsaturated | - | 0.12 g | - |
| Fatty polyunsaturated | - | 0.25 g | - |
| Fatty saturated | - | 0.12 g | - |
| Fatty trans | - | 1 g | - |
| Fiber | - | 2.1 g | 8% |
| Fiber insoluble | - | 1.1 g | - |
| Fiber soluble | - | 1 g | - |
| Fluoride | - | 1 mg | - |
| Folate | - | 25 µg | - |
| Fructose | - | 4.35 g | - |
| Glucose | - | 3.6 g | - |
| Iodine | - | 1 µg | 1% |
| Iron | - | 0.4 mg | 3% |
| Lutein + zeaxanthin | - | 0.13 mg | - |
| Magnesium | - | 15 mg | 4% |
| Malic acid | - | 0.1 g | - |
| Manganese | - | 0.1 mg | - |
| Molybdenum | - | 1 µg | - |
| Nickel | - | 1 mg | - |
| Omega 3 | - | 0.04 g | - |
| Omega 6 | - | 0.25 g | - |
| Oxalic acid | - | 0.04 mg | - |
| Pantothenic acid | - | 0.18 mg | - |
| Phosphorus | - | 32 mg | 5% |
| Potassium | - | 290 mg | 15% |
| Protein | - | 0.9 g | 2% |
| Quinic acid | - | 0.4 g | - |
| Salt | - | 0.01 g | - |
| Selenium | - | 0.2 µg | - |
| Sodium | - | 4 mg | - |
| Starch | - | 0.14 g | - |
| Sucrose | - | 0.7 g | - |
| Sugar | - | 7.78 g | 16% |
| Sugar added | - | 1 g | - |
| Sulfur | - | 1 mg | - |
| Theobromine | - | 1 mg | - |
| Total Carbohydrates | - | 13.9 g | - |
| Total Fat | - | 0.52 g | - |
| Vitamin A | - | 7 µg | 1% |
| Vitamin ARE | - | 68 µg | - |
| Vitamin B1 (Thiamin) | - | 0.03 mg | - |
| Vitamin B12 (Cobalamin) | - | 1 µg | - |
| Vitamin B2 (Riboflavin) | - | 0.05 mg | - |
| Vitamin B3 (Niacin) | - | 0.5 mg | - |
| Vitamin B4 (Choline) | - | 7.8 mg | - |
| Vitamin B5 (Pantothenic acid) | - | 0.18 mg | - |
| Vitamin B6 (Pyridoxine) | - | 0.15 mg | - |
| Vitamin B9 (Folate) | - | 0.03 µg | - |
| Vitamin C (Ascorbic acid) | - | 59 mg | - |
| Vitamin D | - | 1 µg | 7% |
| Vitamin D3 | - | 1 µg | - |
| Vitamin E | - | 0.2 mg | 2% |
| Vitamin K | - | 37.8 µg | 50% |
| Water | - | 83.07 g | - |
| Zinc | - | 0.1 mg | 1% |
No nutrients matching your search criteria
Nutritional Profile Comparison
📈 Interactive ChartNutrient content comparison per serving
Glucose Curve
Blood Glucose Curve & Glycemic Index
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Calculate for portions:
(100 g)
Glucose Curve
Blood Glucose Curve (0-180 min)
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Glycemic Load (GL): Low (5.9)
Chart series:
Time horizon:
Clinical Insight (Glycemic Model)
Low glycemic load (GL 5.9) promotes stable blood glucose with a gentle peak around 104 mg/dL and minimal insulin surge.
Glycemic Load (GL)
Low
5.9
GL pts
Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.
Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts
Index (GI)
50
Glucose peak
104
mg/dL
P+F+Fiber buffer
0.33
🛡️ Glycemic buffering in this meal
Protein (0.9 g), fat (0.5 g), and dietary fiber (2.1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible)
11.8 g
Simple sugars: 7.8 g
Slowing fiber: 2.1 g
