However, the amount of sugar added is usually very high, so if you eat low-sugar foods, then put it into your meal plan.
Sweet, juicy kiwi may not always be practical for long-term storage or eating on the go, so consider dried kiwi fruit as an alternative with many benefits.
This dried fruit is low in fat, moderately low in calories and provides healthy minerals and fiber. It is often quite high in added sugars, however, so only incorporate it into your meal plan if you eat a low-sugar diet.
Eat a serving of dried kiwi fruit, and you consume 43 g of carbohydrates. Your meal plan should have 225 to 325 g each day to boost your energy level.
You also take in 0.5 g of fiber per serving of this dried fruit. Neither dried nor fresh kiwi provides a great deal of fiber – you need 25 to 38 g of fiber each day.
Dried kiwi fruit is a good choice to boost your iron and calcium intake. One serving of this fruit provides 4 percent of the calcium you require each day. The calcium in dried kiwi bolsters bone density and strength.
Eating kiwi is recommended to increase antioxidant intake as a means of preventing periodontitis, an inflammatory condition of the tissues around your teeth.
You also take in 3 percent of the daily recommended intake of iron, a mineral useful for increasing red blood cell production.
Due to the typical preparation of dried kiwi fruit – the addition of granulated sugar – this fruit is high in sugar. One serving contains 23 g. Some of this sugar is natural, which does not damage your health.
However, including too much added sugar in your diet can contribute to unwanted weight gain and tooth decay. Look for dried kiwi without added sugar, avoid consuming more than 25 to 37 g of sugar daily.
How to Dehydrate Kiwi
Feel the kiwis to determine if they're ripe
Wash and peel the fruit with a paring knife. Discard the peel along with any discolored or bruised parts of the fruit.
Cut the kiwis into 1/4-inch horizontal slices.
Create heavy sugar syrup using 1 part water and 2 parts sugar. Heat the syrup in a large pot over medium-high heat until the sugar dissolves and the solution boils for one minute.
Mix 1 teaspoon of ascorbic acid crystals per quart of heavy syrup into the pot until it's fully dissolved. Each quart of syrup treats up to 10 quarts of fruit slices.
Soak kiwi slices in the ascorbic acid sugar syrup for 10 minutes over low heat to prevent them from browning.
Remove the fruit slices from the syrup using a slotted spoon and allow them to drain on paper towels for a few minutes.