Kiwifruit, green, raw

Plant foods · Fruits · All fruits

g
Macronutrients 61 / 100 How is this scored?

Composition

Energy

Protein 1.1 g · 5 kcal/100g
Fat 0.5 g · 5 kcal/100g
Carbs 14.7 g · 59 kcal/100g
Fiber 3.0 g
Water 83 g
Total energy 61 kcal

Energy is predominantly from carbs (86%); EFSA recommends 45–60% for a balanced diet

Fat quality 68 / 100 How is this scored?
Total fat
0.5g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.3g
Omega-6
0.25g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 98 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 98%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (98% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 31 / 100 How is this scored?

Vitamins

Vitamin A 4 µg
Vitamin C 92.7 mg
Vitamin D 0.0 µg
Vitamin E 1.5 mg
Vitamin K 40 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 0.3 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.06 mg
Folate (B9) 25 µg
Vitamin B12 0.00 µg

Minerals

Calcium 34 mg
Iron 0.3 mg
Magnesium 17 mg
Phosphorus 34 mg
Potassium 312 mg
Sodium 3 mg
Zinc 0.1 mg
Copper 0.13 mg
Manganese 0.10 mg
Selenium 0.2 µg

Notable source of Vitamin C (116% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.