Don’t Judge A Kiwi by Its Cover

Apr 14, 2008 | April 2008, Nutrition

Kiwifruit is not only pretty and flavorful, but it is a nutritional powerhouse.

by Fran Werner

A large kiwifruit contains:
• more than twice the vitamin C of an orange (about 230% of the USRDA).
• no fat.
• very little sodium.
• as much potassium as a banana (340 mg.).
• both soluble and insoluble fiber (16% USRDA).
• only about 45 calories each.

Kiwifruit is also a good source of magnesium and a low-fat source of vitamin E. Bite for bite, kiwifruit contains more essential nutrients than 27 of the most popular fruits, as proven by a Rutgers University study, making it the most “nutrient dense” fruit in the world.

Kiwi and Citrus Ceviche

1/2 lb shrimp, cooked, cut into bite-sized pieces
1/2 lb salmon, cut into bite-sized pieces
1/2 lb scallops, cut into bite-sized pieces
1/2 lb white fish, such as orange roughy, cut into bite-sized pieces
?1/2 cup red onion, diced
1 Tbsp. green jalapeno pepper, diced, seeded
1/2 tsp. red pepper flakes
2 Cups fresh lime juice
2 medium tomatoes, seeded and diced
1/2 cup cilantro, chopped
2 Tbsp. sugar
Salt and fresh ground pepper to taste
2 to 4 kiwifruit, scooped & diced
2 limes, segmented
1 orange, segmented
Lettuce leaves

Combine the shrimp, salmon, scallops, white fish, red onion, jalapeno pepper, red pepper flakes and lime juice. Marinate refrigerated for 2 1/2 to 3 hours. Just before serving, drain off excess lime juice. Rinse briefly. Then add tomatoes, cilantro, sugar, salt and pepper. Carefully add in the kiwifruit, lime and orange segments, and gently mix. Serve on bed of lettuce leaves. Makes 16 (1/2 cup) servings. Serving Nutritional Analysis: Calories 110 (21% Calories from Fat), Protein 12 g, Carbohydrate 12 g, Fiber 2 g, Fat 3 g, Sat. Fat 0 g, Cholesterol 45mg, Sodium 60 mg

Fran Werner is a certified lifestyle and weight management consultant, a certified personal trainer, and a certified lifestyle coach, specializing in weight management. She has been the owner/director of Lifestyle Consulting since 1981, and has maintained an office in Austin, Texas since 1993. Werner has helped thousands of individuals achieve and maintain healthy weights and healthy lifestyles. You can contact her at (512) 794-3848 or at Visit her Web site, Werner’s weight management program is now available on CD,

South Texas Fitness & Health