Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health


Green kiwis are known for their sweet and sour taste and aren’t just for eating raw. Kiwi juice, kiwi jam, and kiwi cake are also popular.
90/07/03  LA:ALA

Kiwis, also called kiwifruits, are known for their typical sweet and sour taste and green color. They contain high levels of vitamin C and are low in calories. Kiwis taste like a mix between gooseberries, strawberries, and melons.

General information:

From Wikipedia: “Kiwifruit (often shortened to kiwi) or Chinese gooseberry is the name given to the edible berries of several species of woody vines in the genus Actinidia. The most common cultivar group of kiwifruit ('Hayward') is oval, about the size of a large hen's egg (5–8 cm (2.0–3.1 in) in length and 4.5–5.5 cm (1.8–2.2 in) in diameter). It has a fibrous, dull greenish-brown skin and bright green or golden flesh with rows of tiny, black, edible seeds. The fruit has a soft texture and a sweet but unique flavor. It is a commercial crop in several countries, such as Italy, New Zealand, Chile, Greece, and France.”


“The genus Actinidia contains around 60 species. Though most kiwifruit are easily recognized as kiwifruit (due to basic shape) their fruit is quite variable. The skin of the fruit varies in size, shape, hairiness, and color. The flesh varies in color, juiciness, texture, and taste. Some fruits are unpalatable while others taste considerably better than the majority of the commercial varieties.

The most common kiwifruit is the fuzzy kiwifruit, from the species A. deliciosa. Other species that are commonly eaten include golden kiwifruit (A. chinensis), Chinese egg gooseberry (A. coriacea), baby kiwifruit (A. arguta), Arctic kiwifruit (A. kolomikta), red kiwifruit (A. melanandra), silver vine (A. polygama), purple kiwifruit (A. purpurea).”


“A medium size kiwifruit (76 grams) provides 46 calories, 0.3 g fat, 1 g protein, 11 g carbohydrates, and 2.6 g dietary fiber found partly in the edible skin.
Kiwifruit is a rich source of vitamin C .... and vitamin K, and a good source of dietary fiber and vitamin E.

Kiwifruit seed oil contains on average 62% alpha-linolenic acid, an omega-3 fatty acid. Kiwifruit pulp contains carotenoids, such as provitamin A beta-carotene, lutein and zeaxanthin.”


“Kiwifruit may be eaten raw, made into juices, used in baked goods, prepared with meat or used as a garnish. The whole fruit including the skin is suitable for human consumption, but the skin is often discarded due to its texture. Sliced kiwifruit has long been used as a garnish atop whipped cream on pavlova, a meringue-based dessert. Traditionally in China, kiwifruit was not eaten for pleasure, but was given as medicine to children to help them grow and to women who have given birth to help them recover.

Raw kiwifruit contains actinidain (also spelled actinidin) which is commercially useful as a meat tenderizer and possibly as a digestive aid. Actinidain also makes raw kiwifruit unsuitable for use in desserts containing milk or any other dairy products because the enzyme digests milk proteins. This applies to gelatin-based desserts, as well, as the actinidain will dissolve the proteins in gelatin, either liquefying the dessert or preventing it from solidifying.”


“The actinidain found in kiwifruit can be an allergen for some individuals, including children. The most common symptoms are unpleasant itching and soreness of the mouth, with wheezing as the most common severe symptom; anaphylaxis may occur.”

Nutritional Information per 100g 2000 kCal
Energy 61 kcal3.0%
Fat/Lipids 0.52 g0.7%
Saturated Fats 0.03 g0.1%
Carbohydrates (inc.dietary fiber) 15 g5.4%
Sugars 9 g10.0%
Fiber 3 g12.0%
Protein (albumin) 1.1 g2.3%
Cooking Salt (Na:3.0 mg)7.6 mg0.3%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitVitamin C (ascorbic acid) 93 mg116.0%
VitVitamin K 40 µg54.0%
ElemPotassium, K 312 mg16.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 25 µg13.0%
MinCopper, Cu 0.13 mg13.0%
VitVitamin E, as a-TEs 1.5 mg12.0%
ProtTryptophan (Trp, W) 0.02 g6.0%
VitVitamin B6 (pyridoxine) 0.06 mg5.0%
ProtThreonine (Thr, T) 0.05 g5.0%
ElemMagnesium, Mg 17 mg5.0%

Detailed Nutritional Information per 100g for this Ingredient

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.04 g2.0%
Linoleic acid; LA; 18:2 omega-6 0.25 g2.0%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.02 g6.0%
Threonine (Thr, T) 0.05 g5.0%
Isoleucine (Ile, I) 0.05 g4.0%
Valine (Val, V) 0.06 g4.0%
Leucine (Leu, L) 0.07 g3.0%
Lysine (Lys, K) 0.06 g3.0%
Methionine (Met, M) 0.02 g3.0%
Phenylalanine (Phe, F) 0.04 g3.0%

Vitamins 2000 kCal
Vitamin C (ascorbic acid) 93 mg116.0%
Vitamin K 40 µg54.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 25 µg13.0%
Vitamin E, as a-TEs 1.5 mg12.0%
Vitamin B6 (pyridoxine) 0.06 mg5.0%
Pantothenic acid (vitamin B5) 0.18 mg3.0%
Thiamine (vitamin B1) 0.03 mg2.0%
Riboflavin (vitamin B2) 0.02 mg2.0%
Niacin (née vitamin B3) 0.34 mg2.0%
Vitamin A, as RAE 4 µg1.0%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 312 mg16.0%
Magnesium, Mg 17 mg5.0%
Phosphorus, P 34 mg5.0%
Calcium, Ca 34 mg4.0%
Sodium, Na 3 mg< 0.1%

Essential trace elements (micronutrients) 2000 kCal
Copper, Cu 0.13 mg13.0%
Manganese, Mn 0.1 mg5.0%
Iron, Fe 0.31 mg2.0%
Zinc, Zn 0.14 mg1.0%
Selenium, Se 0.2 µg< 0.1%