By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
Think you know all about vitamin C? Here’s a fun quiz: Which of the following has the most of this important antioxidant per serving: Orange, Grapefruit, Kiwi, Spinach?
Hmm, could it be the usual suspect orange? Nope! Per serving, the kiwi has twice the amount of vitamin C of an orange! Keep in mind a serving of kiwi is about 2 kiwis or just over 3/4 cup of the sliced fruit. Include this super star in your fruit salads, mixed into fresh juice or for a snack all by itself.
To choose a ripe kiwi each time, feel for one that has a medium softness. If it’s too hard it’s under ripe and too soft is overripe.
Now the real challenge is how to get into the good stuff behind the furry exterior of the kiwi without making a big sticky mess. Here’s my favorite technique: cut off the ends of the kiwi, then slice in half. Place each half cut side down onto a plate. Hold onto the skin with one hand and scoop out the flesh using a spoon in the other hand. Think you got it down? Now add it to your blender!
Serving Size: 16 - 18 oz (500 ml)
Fat: 10 g
Trans Fat: 2 g
Cholesterol: 0 mg
Sodium: 390 mg
Carbohydrates: 69 g
Fiber: 18 g
Sugars: 40 g
Protein: 7 g