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 dehydrated 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.
Calories and Fat A 1.8-oz. serving of dried kiwi fruit contains 180 calories. This is quite a bit more than the same serving of fresh kiwi, which has 30 calories. Part of this is due to the drying process for fruit, which concentrates calories and other nutrients. As dried kiwi is usually covered in sugar, the dried fruit calories also include added sugar. Despite the increased calories, a serving of dried kiwi fruit is a good option for snacking; The Diet Channel suggests eating 100 to 200 calories for between-meal snacks. A serving of dried kiwi also includes 0.5 g of fat, a low amount that makes this dehydrated fruit a good option for low-fat diets.
Carbohydrates and Fiber 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. However, a study published in the September 2007 issue of the “World Journal of Gastroenterology” indicates that Chinese men and women who ate kiwi twice each day over a four-week period experienced constipation relief thanks to the fiber content.