Kiwi & Banana
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 48.7 g | 18% |
| Net Carbohydrates | 41.16 g | 17% |
| Sugars | 27.3 g | 78% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 7.54 g | 27% |
| Protein | 2.99 g | 6% |
| Total Fat | 1.17 g | 1% |
| Saturated Fat | 0.14 g | 1% |
| Monounsaturated Fat | 0.07 g | - |
| Polyunsaturated Fat | 0.53 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 10.2 mcg | 1% |
| Vitamin C | 147.2 mg | 164% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 5.64 mg | 0% |
| Potassium | 883.76 mg | 19% |
| Calcium | 56.22 mg | 4% |
| Magnesium | 57.16 mg | 14% |
| Iron | 0.76 mg | 4% |
| Zinc | 0.41 mg | 4% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
1%
Vitamin C
164%
Vitamin D
0%
Vitamin E
15%
Vitamin K
50%
Vitamin B1
3%
Vitamin B2
10%
Vitamin B3
8%
Vitamin B5
13%
Vitamin B6
29%
Vitamin B7
0%
Vitamin B9
15%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
4%
Iron
4%
Magnesium
14%
Phosphorus
6%
Potassium
19%
Sodium
0.2%
Zinc
4%
Copper
32%
Manganese
19%
Selenium
3%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
6%
Isoleucine
8%
Valine
8%
Lysine
6%
Tryptophan
9%
Threonine
7%
Phenylalanine
11%
Methionine
7%
Histidine
13%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 195 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
29 min
Jogging
25 min
Cycling
26 min
Walking
46 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
FAQ
Yes, bananas and kiwis are generally good for you. They are high in fiber and potassium, which promote healthy bowel movements and blood sugar, increase your energy, lower blood pressure, and help promote weight loss.
There is no universal “do not mix kiwi with X” rule for healthy people, but you should avoid kiwi if you have kiwi allergy or latex fruit cross reactivity. Kiwi is commonly reported in cross reactive allergy patterns (for example with latex and some fruits or nuts), so symptom prone individuals should be cautious and seek medical advice.
Yes, kiwi and banana can support weight loss, if portion controlled within a calorie deficit. A practical combo like 1 medium banana plus 1 kiwi is usually around 140 to 160 kcal total, adds fiber, and can improve fullness compared with sugary snacks when eaten moderately.
No, kiwi and banana are not stone fruits. Stone fruits are fruits with one large pit (like peach, plum, apricot, cherry), while kiwi is a berry type fruit and banana is botanically a berry as well.
Yes, there are real weight management benefits from kiwi and banana, with limits. Kiwi is relatively low calorie and high in vitamin C and fiber, banana provides fiber plus potassium and convenient pre workout carbs, and both can help adherence when used as snack swaps. For blood sugar sensitive users, kiwi is usually lower GI than banana, and less ripe bananas are often better tolerated than very ripe ones.
📚 Health Research & Evidence About This Food
Kiwi and Banana, with kiwifruit being a nutrient-dense "super fruit" rich in Vitamin C and dietary fiber, supports regular digestion, stimulates the immune response, and may help lower blood pressure. Clinical evidence from a randomized crossover study in older adults published in PubMed indicates that gold kiwifruit consumption can also reduce the severity and duration of upper respiratory tract infection symptoms, such as head congestion and sore throat, compared to banana. Banana puree, a component that can be derived from banana, has been studied for its effectiveness as a liquid thickener, particularly for human milk and infant formula in infants with dysphagia.
1. Kiwi: Health Benefits, Nutrients per Serving, Preparation Information, and More
Source: WebMD
Summary: Kiwifruit is an excellent source of Vitamin C and dietary fiber, contributing to several health benefits including supporting regular digestion, stimulating the immune response, and lowering blood pressure.
2. The Nutrition Profile and Utility of Banana Puree as a Liquid Thickener for Medically Complex Infants With Dysphagia.
Source: PubMed
Summary: Banana puree effectively achieved desired liquid thickness levels (IDDSI Levels 1-3) when used as a thickener for human milk and infant formula, with required volumes varying based on milk type and caloric concentration.
Read More: https://pubmed.ncbi.nlm.nih.gov/39508300/
3. Consumption of Gold Kiwifruit Reduces Severity and Duration of Selected Upper Respiratory Tract Infection Symptoms and Increases Plasma Vitamin C Concentration in Healthy Older Adults.
Source: PubMed
Summary: Gold kiwifruit consumption significantly reduced the severity and duration of head congestion and the duration of sore throat symptoms in older adults compared to banana consumption.
Read More: https://pubmed.ncbi.nlm.nih.gov/22172428/
4. Kiwi Allergy: Symptoms, Causes, and When to Contact a Doctor
Source: Medical News Today, 2020
Summary: Kiwifruit allergy occurs when the immune system mistakenly identifies certain proteins in the fruit as harmful, leading to a range of symptoms from mild oral sensations to severe reactions like anaphylaxis.
5. Kiwi the Super Fruit: Good Nutrition Comes in Small Packages
Source: UCLA Health
Summary: Kiwifruit is a nutrient-dense "super fruit" that provides more vitamin C than an orange and more potassium than a medium-sized banana per serving.
Read More: https://www.uclahealth.org/news/article/kiwi-the-super-fruit-good-nutrition-comes-in-small-packages
