Kiwi (Green, Fresh) Overview
Kiwi is a nutritional superstar providing more vitamin C than oranges, exceptional vitamin K, and unique digestive enzymes called actinidin. This fuzzy fruit supports immune function, heart health, and digestion while providing powerful antioxidants. Kiwi consumption has been linked to improved sleep quality in studies.
Why Kiwi (Green, Fresh) Helps With Athletic Recovery & Repair
Athletic recovery requires strategic nutrition to repair muscle damage, replenish glycogen stores, reduce inflammation, and support adaptation. Proper recovery nutrition accelerates progress and reduces injury risk.
Kiwi (Green, Fresh) Nutrition Facts
Per 177g (2 medium kiwis)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 108 | — |
| Protein | g | 0% |
| Total Carbohydrates | 26g | 9% |
| Dietary Fiber | 5.3g | 19% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 552mg | % |
| vitaminC | 166.9mg | % |
| vitaminE | 2.6mg | % |
| vitaminK | 60.7mcg | % |
| folate | 44mcg | % |
GI: 50 ()
Key Nutrients in Kiwi (Green, Fresh) for Athletic Recovery & Repair
Carbs
26gSupports athletic recovery & repair by providing essential carbs
Vitamin C
166.9mgSupports athletic recovery & repair by providing essential vitamin c
Best Ways to Eat Kiwi (Green, Fresh) for Athletic Recovery & Repair
- Eat with skin on for maximum fiber (wash well)
- Cut in half and scoop with spoon
- Add to smoothies for vitamin C boost
- Slice for fruit salads or yogurt topping
- Make kiwi salsa for fish
- Freeze for healthy popsicles
Pro Tip:
Recovery is about 24/7 nutrition, not just post-workout. Consistent adequate protein (1.6-2.2g/kg), strategic carbs around training, quality sleep (8-10h), and managing overall life stress are more important than any single recovery meal.
Kiwi (Green, Fresh) Health Benefits
- Higher vitamin C than oranges (278% DV per 2 kiwis)
- Excellent vitamin K source (72% DV) for bones and blood
- Contains actinidin enzyme aiding protein digestion
- High in fiber (5g per 2 kiwis) for gut health
- Rich in antioxidants including vitamin E
- May improve sleep quality and duration
- Supports immune function with exceptional vitamin C
- May reduce blood pressure and clotting risk
Important Considerations
- Common allergen - may cause oral allergy syndrome
- High oxalate content - limit if prone to kidney stones
- Actinidin may trigger reactions in latex-allergic individuals
- May interact with blood thinners due to vitamin K
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