Kiwi fruits are a delicious and nutritious addition to any diet. These small, green fruits are packed with vitamins and minerals, including vitamin C, potassium, and folate. They have a unique, sweet-tart flavor and a smooth, creamy texture that makes them a favorite among fruit lovers.
The kiwifruit, originally from China, made its way to New Zealand in 1904 thanks to Isabel Fraser. Fast forward to the 1960s, New Zealand started to grow kiwifruit on a large scale. And in the 1970s, the Kiwifruit growers in New Zealand experimented with a new and exciting variety, the golden kiwifruit, whose seeds were imported from China.
Whether you enjoy them on their own as a healthy snack, add them to your morning smoothie, or use them as a topping on your yogurt or cereal, kiwi fruits are sure to brighten up your day. Plus they are not only tasty but also have a lot of health benefits like boosting immunity, aiding in digestion, and being good for heart health.
And the best part is, If you’re trying to keep your calorie intake in check, but don’t want to sacrifice flavor, kiwi fruits are here to save the day! These little green powerhouses pack a punch of flavor and nutrition in every bite, and the best part is, they won’t weigh you down with extra calories. In this post, we will discuss how many calories are there in a golden Kiwi and its health benefits.
How Many Calories Are There In A Golden Kiwi?
A serving of golden kiwi, which is 85g, contains 52 calories and 4% of the daily value of total carbs, which is 12g. It also contains 6% of the daily value of dietary fiber, which is 2g, and 9g of total sugars. Additionally, it has 271mg of potassium which is 6% of the daily value.
Golden kiwi is a great source of dietary fiber which helps in digestion, potassium which is beneficial for heart health, and a good source of Vitamin C. It is a low-calorie fruit that can provide a satisfying snack without contributing to weight gain. It’s a sweet, delicious way to get your daily dose of essential nutrients so can become a part of a healthy diet.
Interesting Facts About Golden Kiwi
Golden kiwi, also known as the “golden gooseberry,” is a sweeter variety of kiwi fruit that does not have the same tangy taste as the traditional green kiwi. It was originally known as “Chinese Gooseberries” until the 1960s, when it was rebranded as kiwifruit to capitalize on the popularity of the New Zealand-grown Hayward variety.
The golden kiwi is now widely grown and exported by New Zealand. In 2017, New Zealand exported kiwifruit to over 50 countries, valued at $1.091 billion, under the Zespri label. The skin of golden kiwi is edible, which is interesting because most fruits’ skin is not edible, and it is rich in antioxidants and fiber.
Golden kiwi is also a great source of Vitamin C, and they are also rich in potassium, Vitamin E and Vitamin K. So not only they are delicious but also packed with essential nutrients. In addition to that, due to its high Vitamin C content, it helps to boost the immunity system and also helps in collagen formation which is good for the skin.
The Health Benefits of Golden Kiwi
Golden kiwifruit are packed with nutritional benefits that can support your overall health and well-being. From boosting your immune system to improving your skin and digestion, these little fruits pack a big punch.
Vitamin C Powerhouse
Golden kiwifruit are an excellent source of vitamin C, containing 3 times more than an orange per 100 grams. This powerful antioxidant can help reduce the duration and severity of colds and flu, reduce tiredness and fatigue, and support collagen formation for healthy skin, teeth, and bones.
Antioxidant Boost
In addition to vitamin C, golden kiwifruit also contain a good level of vitamin E and polyphenols, which have been shown to have an antioxidant effect. A serving of 2 medium SunGold kiwifruit can provide 290% of the recommended daily value of vitamin C.
Post-Workout Snack
A study found that eating 2 SunGold kiwifruit before high-intensity cycling reduced exercise-induced stress, making them a great post-workout snack. And research funded by Zespri found that eating 3 SunGold kiwifruit daily can help with constipation, indigestion, and abdominal pain.
Mood Boost
A recent trial suggests that having 2 Gold kiwifruit per day for four weeks can improve subjective mood and well-being in otherwise healthy young adults with low vitamin C levels.
Digestive Health
Kiwifruit has a low glycemic index, largely due to its unique hydration properties. The dietary fiber in kiwifruit swells to nearly 3 times its original size, which helps to steady the uptake of sugars into the bloodstream. The fiber also helps to bulk up stool, improve transit time, and act as a prebiotic by getting fermented in the colon by the good bacteria that reside there.
Other Benefits
In addition to the above benefits, golden kiwifruit are also a good source of potassium, which helps to maintain muscle function and supports healthy metabolism, water balance, electrolytic functions, and the nervous system. They also contain folate, which is essential for cellular growth and development, especially during pregnancy and in children.
Take Away
Golden kiwifruits are not only delicious but also an excellent source of essential vitamins and minerals that can support your overall health and well-being. Incorporating these little fruits into your diet can boost your immune system, and improve your skin, digestion, mood, and exercise performance.
Rahul is a sports and performance consultant. Over the course of his 15-year career in the fitness sector, he has held positions as a strength and conditioning instructor, gym owner, and consultant.
He is deeply committed to assisting people in finding happiness and feeling good about themselves.
Rahul has a master’s degree in exercise science and is a certified NSCA CSCS and CISSN.