📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams kiwi.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 61 kcal | -- |
| 💪 Protein | 1.1 g | -- |
| 🧈 Fats | 0.5 g | -- |
| 🍚 Carbohydrates | 14.7 g | -- |
| 🌾 Fiber | 3.0 g | -- |
| Vitamin C | 92.7 mg | 116% |
| Vitamin K | 40.3 µg | 34% |
| Potassium | 312 mg | 9% |
| Vitamin E | 1.5 mg | 10% |
| Actinidin | -- | -- |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main kiwi benefits in an athlete's nutrition:
- Vitamin C — 100 g of kiwi contains more of it than oranges; needed for collagen synthesis and immune system function
- Actinidin - a proteolytic enzyme that improves protein digestion
- Source of water and fiber — a juicy fruit that easily supplements daily fluid intake
- Fiber - for digestive health (3 g per 100 g)
🍳 How to Prepare
The best ways to prepare kiwi, while preserving maximum nutritional value:
- Fresh: cut in half, eat with a spoon
- In a smoothie: with bananas, spinach - green smoothie
- In salads: kiwi slices with strawberries, mint
⚡ When to Eat?
As a snack between meals. Before training — about 1 hour, a small amount so it does not feel heavy.
🔄 Substitutions and Alternatives
Best alternatives kiwi:
Strawberries, oranges, pineapples, papayas
💡 Tips
- Eat with the skin — it contains fiber, and the flesh stays juicy
- Kiwi tenderizes meat — you can use it as a natural marinade, but keep it brief
- Unripe kiwi ripen at room temperature
- In the evening, it works as a light snack — however, fruit alone will not change sleep quality (see sleep hygiene)
🥝 Comparison With Other Fruits
| Fruit | Vitamin C content compared with kiwi | Note |
|---|---|---|
| Kiwi | Reference point (see table above) | Amount depends on variety and ripeness |
| Orange | About half as much | The fruit most often compared with kiwi |
| Strawberries | Similar level | Seasonal, quickly perishable fruit |
| Papaya | Similar level | Also rich in other nutrients |
| Banana, apple | Several times less | More easily available every day |
Exact amounts vary by variety, ripeness, and storage time, so the table shows a direction rather than an exact comparison.
✅ Practical Rules
- Ripen at room temperature — hard kiwi soften within a few days; in the refrigerator they ripen more slowly.
- Store separately from sensitive fruits — kiwi releases a lot of ethylene, so it can speed up the spoilage of other fruits.
- Cut just before eating — once cut, they lose texture and some vitamin C.
- Note with dairy products: kiwi enzymes, if left for longer, can give yogurt or curd cheese a bitter taste — it is better to add them just before eating.
- Portion: one medium kiwi — a practical portion size; it is low in calories, so it works as a light snack (see water needs).
🙋 FAQ
Does kiwi help digestion? It contains the enzyme actinidin, which breaks down proteins, but in sensitive people it can cause a tingling sensation in the mouth. The question is individual, and in case of serious digestive complaints, a doctor's opinion is needed.
Can you eat the skin? Yes — it is edible, although hairy; those who do not want to can scoop out the flesh with a spoon.
Does kiwi improve sleep? There is no basis for considering it a sleepiness aid — one fruit will not change sleep quality; the evening routine is more important (see sleep hygiene).
Can meat be marinated with kiwi? Yes, but keep it short — if left longer, the enzymes start to overly “digest” the surface.