Carb Counts for Kiwifruit

Kiwifruit Nutritional Information

Kiwifruit (also called kiwi fruit, kiwi, and Chinese gooseberry) has a flavor which has been described as a cross between strawberries, melons, and bananas. In the summer in the Northern Hemisphere, California provides most of our kiwifruit, while New Zealand takes over the rest of the year.

Carbohydrate and Fiber Counts for Kiwifruit

• 1 medium kiwifruit, without skin, a little less than 3 oz: 9 grams effective (net) carbohydrate plus 2 grams fiber and 46 calories.

• 1 large kiwifruit, without skin, about 3¼ oz: 10 grams effective (net) carbohydrate plus 3 grams fiber and 56 calories.

Glycemic Index for Kiwifruit

The averages in studies of kiwifruit ranged between 47 and 58, with an average glycemic index of 53.

More Information about the Glycemic Index

Glycemic Load of Kiwifruit

• 1 medium kiwifruit, without skin: 3

• 1 large kiwifruit, without skin: 4

More Information about the Glycemic Load

Health Benefits of Kiwifruit

Kiwifruit are an excellent source of vitamin C, as one large kiwifruit contains about as much vitamin C as 6 oz of orange juice. They are also a very good source of vitamin K, and a good source of potassium and copper. They also contain relatively large amounts of phytonutrients, which may help protect our cells from damage.

More Information About Kiwifruit at Calorie Count Plus.

_Sources:

Collins BH, Horska A, Hotten PM, et al. Kiwifruit protects against oxidative DNA damage in human cells and in vitro. Nutrition and Cancer 39(1):148-53 (2001).

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.