Kiwi calories
All the kiwi numbers
A 100 g portion of kiwi provides an average of 61 calories, 14.7 g of carbohydrates, with 3 g of fibre and 9 g of sugars (fructose and glucose). The kiwi does have a good water content And compared to other varieties of fruit, it has a modest glycaemic index. This characteristic is given to it by the presence of soluble and insoluble fibres, making it therefore a food suitable for those following a weight management diet. However, the chemical composition varies between the different species of kiwi. and this can also have effects on palatability. Let's consider, for example, the species kiwi fruit e Kiwi fruit And we note how their genome is similar, just as their fructose and glucose content is similar. If compared to the kiwi species Kiwifruit vine The ratio of sucrose, glucose, and fructose, however, varies, resulting in a much higher proportion of the latter. A natural consequence of this is that it also confers a sweeter taste than the former. Actinidia arguta It also presents levels 4 to 6 times higher than inositol compared to Kiwifruit e Kiwifruit, making it one of the richest food sources of this sugar. Inositol is a valuable ally for our health and is often recommended for women with polycystic ovary syndrome to counteract disorders related to insulin resistance that these subjects often exhibit. This further example shows us how the calories in kiwi are balanced and how the sugars it contains are not dangerous to our health, in healthy individuals. On the contrary The daily and correct use of kiwi represents a balanced food. Due to its sugar content, it can be included in any type of diet.
The calories in kiwi and fruit in a general context
Today, in addition to the inherent benefits of a food, consumers are increasingly concerned about its calorie content, as is the case with calories and kiwis, sometimes making it the sole deciding factor on whether they can consume it or not. From a scientific standpoint, a broader perspective is needed, because depending on how we choose to eat food, it will have a different impact on our metabolism. It is indeed different to choose a food to eat raw compared to a cooked food, just as it is different to eat it alone or accompanied by something else. For instance, it is important to consider another value, such as the glycaemic index. The glycaemic index expresses a numerical value that indicates the rise in blood glucose following the consumption of a food. The more fibre a food contains, both soluble and insoluble, the lower its glycaemic index will be. The kiwi has an average glycaemic index of 52. When we think of fruit, we think of foods that are good, healthy, natural, and sweet. In fact, they contain a decent amount of fructose, which is why it's recommended to limit consumption to a maximum of four portions a day. Fructose, the sugar found in fruit, is even sweeter than sucrose, common white sugar, but it behaves differently within our body. In fact, to be used by the body, fructose is transformed by the liver into glucose, and it is precisely this transformation that means sugars don't rise as rapidly in the blood as they do with other simple sugars. Sucrose, for example, which is made up of one molecule of fructose and one molecule of glucose, causes an immediate increase in blood sugar levels. This is why fruit is well-tolerated by diabetics in moderate amounts.
Fruit and weight loss
Regular fruit consumption can help us control our appetite, promoting weight loss. Numerous studies have shown how fructose reduces the amount of calories and fat consumed compared to glucose and sucrose, which instead encourage an increase in appetite. Scientific studies have demonstrated this with the following experiment. The participants were divided into two groups. The first group was given drinks containing fructose and the second group was given drinks containing sucrose, sweeteners such as aspartame, or glucose. In both cases, this was done thirty minutes before accessing an all-you-can-eat buffet. The results were unanimous: those who had received food or drinks sweetened with fructose ate significantly fewer calories and fats compared to the groups that had received aspartame, glucose, and sucrose. Due to its natural fructose content, fruit consumed thirty minutes before a meal can lead to eating fewer calories and thus a reduction in weight.
Bibliography -Henare SJ, Rutherfurd SM, Drummond LN, Borges V, Boland MJ, Moughan PJ (2012) Digestible nutrients and available (ATP) energy contents of two varieties of kiwifruit (Actinidia deliciosa and Actinidia chinensis). Food Chem 130(1):67–72 -Hsieh CL, Huang SM, Chen LI, Yu CM, Wong CH, Peng RY (2016) A novel approach using nutraceutical-directed caloric antioxidant density and ion-ratio for evaluating fruit’s health quality. J Food Sci 81(8):H2059-2068. Stonehouse W, Gammon CS, Beck KL, Conlon CA, Von Hurst PR, Kruger R (2013) Kiwifruit: our daily prescription for health. Can J Physiol Pharmacol 91(6):42–47. 
