Sweet, juicy kiwi may not always be good for long-term storage or eating on the go, so consider dried kiwi fruit as an alternative with plenty of benefits. This fruit is dehydrated, low in fat, relatively low in calories and provides healthy minerals and fiber. However, it is often high in added sugars, so only include it in your diet if you are on a low-sugar diet. Kiwi History People have been eating kiwi for over 300 years. The origin of this fruit is China. When New Zealanders started cultivating kiwifruit, they named the fruit after a bird named Kiwi, hoping that this name would make kiwifruit more attractive to consumers. Today, kiwi is sold worldwide as a rich source of vitamin C and other nutrients.
Dehydrated kiwifruit is easy to pack, store and eat, giving busy people a convenient way to get good nutrition. The dehydration process removes much of the water content from kiwi slices, making them denser, chewier and more nutrient-dense per gram, but also makes them higher in calories, sugar and fat than raw kiwi.
If you’re watching your nutrient intake, read labels to see how dried fruit compares to raw fruit. Dried Kiwi Calories and Fat 1.8 oz. A serving of dry kiwi contains 180 calories. This amount is slightly more than the same serving of fresh kiwi which has 30 calories. Since dried kiwi is usually coated with sugar, the dried fruit’s calories also include added sugar.
Despite the increased calories, a serving of dried kiwi is a good snack option. The Diet Channel recommends consuming 100 to 200 calories for snacks between meals. A serving of dried kiwi also contains 0.5 grams of fat, a small amount that makes this dehydrated fruit a good choice for low-fat diets. Carbohydrates and Fiber Eat one serving of dried kiwi and consume 43 grams of carbohydrates.
Your diet should include 225 to 325 grams per day to increase your energy levels. You also get 0.5 grams of fiber in each serving of this dry fruit. Neither dried nor fresh kiwis provide much fiber. You need 25 to 38 grams of fiber daily. Minerals Dried kiwi fruit is a good choice to increase your intake of iron and calcium. One serving of this fruit provides 4% of your daily calcium requirement.
Calcium in dry kiwi strengthens bone density and strength. You’ll also get 3 percent of your daily recommended intake of iron, a mineral that helps increase red blood cell production. Sugar According to the typical preparation of dried kiwifruit—adding granulated sugar—this fruit is high in sugar. One serving contains 23 grams. Some of this sugar is natural and does not harm your health.
Sugar in your diet can contribute to unwanted weight gain and tooth decay. Look for dried kiwi without sugar, avoid consuming more than 25 to 37 grams of sugar per day. Vitamin C Although a kiwi is small, it has more vitamin C than three oranges. Dried kiwi always has more vitamin C per gram than before dehydration. The USDA Nutrient Database lists a typical kiwi as providing approximately 64 milligrams of vitamin C, or about 151 percent of your daily value, per serving.
Two kiwis have 30 milligrams of magnesium, which helps your nerves function properly, and more fiber than a bowl of whole grain cereal. Kiwi also contains the phytochemical lutein, which helps prevent vision loss, and 10 percent of the recommended intake of folate, a critical nutrient for pregnant or breastfeeding women. Although few lean foods are rich sources of the cholesterol-lowering antioxidant vitamin E, kiwi contains about one milligram per serving.
Calories and Fat One kiwi contains about 42 calories and less than 0.36 grams of fat. Although a 1.8-ounce serving of dried kiwi contains approximately 180 calories, it contains only half a gram of fat. Because dried kiwi is nutrient-dense and almost fat-free, it is a healthy and reliable source of quick energy. 7 Benefits of dried kiwifruit can help treat asthma, aid in digestion, and strengthen the immune system. Reduces the risk of other diseases Can help manage blood pressure Reduces blood clotting Protects against vision loss